The moment of drifting into thought has been so clipped by modern technology.
Our lives are filled with distraction,
With smartphones and all the rest.
People are so locked into not being present.
Glen Hansard
Dear friends,
In this meditation we are going to look at the problem of distraction
And we're going to see if we can find any way to help avoid it.
In sitting down to listen to this meditation you may already be in a distracted state.
We all have to cope with the busyness of the day and the seemingly endless list of things to be done.
We need to pause to shake off this busyness and bring ourselves quietly into the present moment.
It's important to make sure that you're sitting comfortably,
Your back reasonably straight but not rigid,
Your feet firmly on the floor representing your connection to the good earth.
Some people find it helpful to close their eyes.
Whatever suits,
This is your time.
A one minute pause now to simply enjoy being present.
Welcome back.
There are so many things giving rise to distraction.
The most likely culprit at the present moment seems to be digital overload.
So many smartphones,
Our attachment to social media,
The constant stream of emails,
Whatsapp messages and all these miscellaneous beeps all calling for our attention.
All this is a source of frequent interruption.
You know yourself how easily distraction happens.
You go online innocently because you need to check out just one thing.
But something else catches your eye.
This seems very interesting.
It has probably captured your attention because of the algorithms directing you to things that you've shown interest in,
In the past.
You click on another link,
And maybe another,
And on and on it goes.
Notice the time that elapses before you actually go back to find what it is you set out to look for.
Assuming you can even remember what that was.
Now this is not me preaching to you.
It's me preaching to me as well.
I find myself having to pull myself out of the rabbit hole all the time.
The vast and wonderful availability of information can overwhelm us,
This wonderful source,
The internet.
It can interfere with our ability to focus on the single task or topic in hand.
How many times have we been drawn into this online distraction?
And of course we have other situations that lead us into distraction.
Multitasking is just one example.
We can have the idea that we are able to do two or more things at the same time.
But the reality is that we are really not able to multitask efficiently.
If we find ourselves tempted to try this,
Let's bring ourselves back to the simple idea of concentrating carefully on just one thing at a time.
It might be helpful to have another one-minute pause at this point.
Welcome back.
The environment in which we operate can also lead us to distraction.
Bad enough to have clutter going on in our own heads.
But we can find ourselves in open workspaces facing too easy interruptions by other people.
And even at home,
We can find ourselves in a situation where we can't concentrate on just one thing at a time.
And even at home,
We can find ourselves in a situation where we can't concentrate on just one thing at a time.
And even at home,
We can find ourselves in a situation where we can't concentrate on just one thing at a time.
Every item of clutter,
Every single item of clutter that surrounds us,
Is a potential cause of distraction.
At times we can suffer from stress or anxiety.
We can have issues going on that can preoccupy our minds.
Making it difficult to concentrate on the task at hand.
And then at times we can be so busy,
I'm sure you've found this,
That we don't have the opportunity to set ourselves a clear direction.
We find ourselves on a treadmill.
And the easy but unwise option is to just keep going.
When of course what we really need to do is to stop.
Poor time management can also play its part in adding to our confusion.
If we fail to set priorities,
Our actions will be scattered and disorganised.
We'll find ourselves hopping from one task to another,
Without really experiencing the satisfaction,
The joy of one job well done,
Before we move on to the next.
And it's most important to do this.
We need to take time to sort out our tasks according to urgency and importance.
Notice the difference between the two.
Remembering that some things which are very important,
They lack the pressure of urgency,
And they can be neglected by being left on the long finger.
So watch out for those important things,
That are less urgent,
But they really need to be done.
We need to attend to them.
In our anxiousness,
Our simple wish to get things done,
We sometimes attempt to burn the candle at both ends.
We think we can save time and get more done by spending less time asleep.
But there is a reason why people spend so much time asleep.
The body and the mind sort themselves out while we sleep.
We will be less concentrated and more subject to distraction and error,
If we allow ourselves less sleep than we know we need.
As well as time sleeping,
We all need periods of rest and quiet.
We all need a little bit of time to think about what we want to do in the future.
Time sleeping,
We all need periods of rest and quiet,
So that we can come back to ourselves.
Next we're going to go through some exercises to practice this art of concentration.
But before that,
A one minute pause to reflect on what we've discussed so far.
Welcome back.
And now for some exercises.
We'll begin with a breathing exercise for one minute.
And we'll combine this with a simple gratitude mantra.
Thank you.
So the idea is,
On the in-breath,
We say silently the word thank.
And on the out-breath,
We say silently the word you.
So for one minute now,
Concentrating on the breathing and the thank you.
Welcome back.
For the next minute,
We are going to breathe in and out as usual,
But this time what we're going to do is this.
We'll pay attention to the number of thoughts that cross our minds.
So we're going to try to concentrate on the breathing,
But notice the thoughts that cross our
Minds.
Don't go off on a tangent when these thoughts come in,
But just notice them and
See if you can number them.
The idea is not to get involved in the thoughts,
Just try to keep count of the number of interruptions in this one minute pause.
Welcome back.
Isn't it extraordinary the number of things that can cross our minds in just 60 seconds?
Now,
In acknowledging these distractions,
We have to remember that these thoughts floating
In and out,
They're a natural part of our mind's activity.
They are perfectly normal.
We're not trying to blank our minds.
It's just important to be aware of these thoughts drifting in,
So as to better understand what we have to do if we really want to stay concentrated on the project.
Our next exercise is to see if you can focus your attention on an object.
So for one minute,
Just pay attention to something in your room.
If you turn away from your screen,
You'll find a suitable object.
Just look and pay attention to that object for 60 seconds.
Thoughts may come and go while you're looking at your object,
But just let those thoughts pass by like clouds passing in the sky.
Just concentrate as far as you can on the object you've selected for your attention.
A one minute pause.
Welcome back again.
Now,
Our final exercise for today,
And this involves mindful listening.
For one minute,
60 seconds,
I'd like you to close your eyes and just listen.
See what you can hear.
The near sounds,
The faraway sounds.
Just notice the sounds.
Don't name them,
Just notice them.
And be grateful for the fact that we have this wonderful,
Amazing gift of hearing.
Welcome back.
Next,
I have some quotes for you on the subject of distraction.
To be everywhere is to be nowhere.
Seneca.
Beware the barrenness of a busy life.
Socrates.
From Henry David Thoreau,
We have this.
It's not enough to be busy.
So are the ants.
The question is,
What are we busy about?
Another old one.
Concentrate every minute like a Roman,
Like a man,
On doing what you're doing.
Another old one.
Concentrate every minute like a Roman,
Like a man,
On doing what's in front of you
With precise and genuine seriousness,
Tenderly,
Willingly,
And with justice,
And on freeing yourself from all other distractions.
Marcus Aurelius.
From Steve Jobs,
We have this.
People think focus means saying yes to the thing you've got to focus on.
But that's not what it means at all.
It means saying no to the hundred other good ideas that there are.
And that's such an important point.
Every day,
All of us are inundated with possibilities.
We're pulled in so many directions.
And we have this fear of missing out,
FOMO,
As it's called.
But we have only a limited number of hours in the day.
And we have to decide to abandon many wonderful possibilities that are offered to us
So that we can concentrate on the few that mean something to us.
The world is full of possibilities.
It's only natural that we'll have to miss out on some of its wonders.
A final quote is a little piece of humour from Albert Einstein.
Any man who can drive safely while kissing a pretty girl
Is simply not giving the kiss the attention it deserves.
To which I think we need to add these days that the same applies to a lady driving the car.
Now,
At this point in our meditation,
I would like to light a candle for you.
And these are my wishes and prayers for you as you listen to this meditation.
May you be well in mind and body.
May you be free from physical and mental suffering.
May you be free from concerns about the past and worries about the future.
May you experience moments of happiness and joy.
Each day.
May you share moments of happiness and joy each day with others.
May you never forget that you are a gift to this world.
May you be grateful for each breath that you take.
May this world be a better place because you lived in it today.
These are my wishes for you as we come to the end of this meditation.
I'll blow out this candle now.
And may we all manage to cope with the distractions that surround us
So as to be better able to live more mindfully.
Namaste.
