Introduction: Normally, “thinking” is considered as a good thing; without thinking processes, we do not exist as we are. But let’s think about how much we are actually in control of our “thinking” process. As an experiment, we sit for three minutes with our eyes closed, trying not to think of anything. Were we able to stop thinking? If not, was it only once when we caught ourselves thinking? What kind of thoughts came up? Such a simple experiment can lead to the following conclusion: if we cannot stop thinking even for three minutes, it is unlikely that we are actually in charge of our minds, most of the time. Then, who is? It seems that our minds are on automatic pilot almost all the time. Furthermore, most of us don’t even realize it. In fact, it is too scary to realize it. What would happen if we gain sufficient control of our minds? Things should appear differently. Even three minutes of being in charge of our minds without distracting thoughts could provide us an opportunity to distinguish between the normal, distracted mind and the undistracted, calm mind. The experience of such calm mind could lead to a new realization of things around and within us.
Procedure: We begin our meditation session by focusing on, say, the present moment or the breath.
Tension can actually increase distractions. So, we try to relax.
We can also distract ourselves from distractions, e.g., by counting the breath (up to five and then start over) or confirming our resolve to stay away from distractions.
Still, distractions will occur. Whenever one happens, we accept and recognize it as it is. Then, we gently bring our attention back to the meditation object. As we continue the process, we can become more familiar with what is happening and may be able to focus on the state of awareness involving distractions.
Connection to everyday life: Distractions are normal and not necessarily a bad thing (http://www.nytimes.com/2010/06/29/science/29tier.html). However, the ability to be aware of distractions, even for a small fraction of our waking time (i.e., even outside meditation), can increase our awareness/mindfulness. This can at the same time increase our concentration at a level higher and broader than the instances of “narrow-minded” concentration (i.e., the kind in which we lose the sense of time). Gradually, many things will appear differently.