distraction

One way to meditate without distraction

If you’re interested in meditating but can’t quite seem to do it without getting distracted, I recommend making a game of it. One game I use is, “How long can I take to count to five full breaths?”

The game itself is simple: Just before you begin to meditate, start a stopwatch on your phone. Then breathe in, and as you do so, internally say “one.” Then breathe out and internally (or externally) say “two.” Try to take these breaths as slowly as you can, with all of your focus on the current breath and current number. Keep doing this until you breathe out and say “ten,” and when that breath is finished, stop the stopwatch and see how long it took. The game is to make this time as long as possible.

Why we keep our eyes open during zazen

“If we close our eyes (during zazen), the darkness may provide us some relief from visual distraction and give us a feeling of peace and calm. But in zazen, we keep our eyes open. If we want to close our eyes because we feel distracted by what our eyes see, we need to understand that it is our minds that are distracted, not our eyes.”