There are many distractions that you may experience during your meditation sessions. Distractions come and go, but can disrupt your stillness and focus. Sometimes this makes the individual open eyes, break concentration, and then have to re-start the meditation. Distractions can be external or internal. External distractions are things that happens during your meditation practice in your environment such as outside sounds, loud sounds, people talking, the sound of an air conditioner or fan blowing, television, and music. Of course we can turn our music, fan, and television off, but in other situations where distractions are beyond your control, what should you do? No…screaming out of the window or having a wall banging contest with your neighbors is certainly not the answer. But wait…What if the distractions come from within you as internal distractions? Internal distractions are just as important to be aware of as external distractions. They are often tingling sensations, the urge to scratch an itch, random thoughts, mind chatter, short breathing, having to cough, posture, and time watching.
Overcoming distractions of any kind is a daily practice and process. It does not matter if you are a beginner of meditation or have been practicing for years. Everybody will have the urge to scratch an itch or will hear noises in their outside environment while meditating every once in a while. To overcome these issues you need to incorporate these distractions into your meditation as a lesson on concentration and focus. Become the inward witness and observer of what is going on within and around you yet do not attach to these sounds, thoughts, or feelings. Recognize what is taking place around you and known that if you do not give in to it that it will pass. Every sound, every itch, thought, and every tingle should be observed inwardly and let go of. You will soon feel these internal and external distractions fade away. Your thoughts will settle and your mind will clear. Sit in this stillness, as this is true meditation. It is important to note that poor posture is one distraction that requires extra technique and teaching. Proper posture is an essential part of being able to sit for long periods of time.
Check our blogs for proper posture and breathing techniques coming soon!
Author of Expanding Consciousness: A 7 Step Guide To Positive Inner Transformation, MSc, ABD, Certified Meditation Instructor