How to Manage Distractions

How to Manage Distractions

Since 2000, I’ve been deeply involved in the study and practice of Christian meditation, and I’ve been teaching it since 2007. Yet, one of the toughest—and perhaps the most disheartening—challenges in teaching others is encountering the belief that meditation is too difficult. People often express sentiments like, “I struggle to stay focused,” “my thoughts overwhelm me,” or “I can’t simply sit still for 20 minutes.” And these concerns are valid. Let me offer a different viewpoint.

Our thinking mind has reigned throughout our lives and has been allowed to provide input, good and bad, all the while.  Most of us don’t give it a second thought that maybe we shouldn’t allow our thoughts so much airtime. But maybe we should, given how our thoughts have a direct impact on our feelings, attitudes, and behaviors. Well, the good news is that meditation can really help us gain some control back by giving your mind a break. This happens when we give it something else to do. We are going to change where we place our attention. Instead of letting it run wild, we are going to bring our attention into the Kingdom of God, into the center of our being. It is where we will rest for a while.

A good analogy is the way in which our televisions work. On the same screen, we can watch two programs at the same time. You have a full screen that you are watching, but also have a small screen you can still get involved in if you want to, at the top of the screen. Let’s call the top screen our thinking mind and the large screen the Kingdom of God.  Even though our thinking mind doesn’t have our attention, we will notice it still functions. It will persistently remind us of tasks we need to complete, reminisce about past events, and offer commentary on current hot topics…the list of distractions our mind conjures is endless. It will feel like the goal for our thinking mind is to take back control and become the full screen again. But our goal is to keep our interest and attention on the full screen without getting distracted with the top screen. Although it is possible to maintain our attention and not get distracted, it is easier said than done. The struggle is real; we will find our attention is often kidnapped, and we will start engaging our thoughts.  This is normal for almost everyone, so consider yourself among good company. Our goal is not to empty the mind but acknowledge thoughts without engaging them. We become the observer. Over time, we will find the distractions less and less bothersome.

The truth is we don’t have to pay attention to what it is doing.  If you find you have inadvertently allowed the small screen to become the full screen, redirect your attention so you move back to the right screen. This redirecting or returning should be done with a gentle, non-judgmental attitude. It doesn’t help to get upset or discouraged. We don’t want to give more material for the mind to work with. Just recognize it as part of the process and have compassion for yourself, as you return to your original intention to rest in the presence of God. Consider the experience as a commercial, as a brief interruption to the show you are watching.  With practice, you will eventually feel more like you are watching paid TV where there are little to no commercials.

Remember, you are returning to our Lord every time you find yourself distracted.  How many times in your daily life do you return your thoughts and heart to God? So, it is a beautiful thing, even if you have to return to Him one hundred times a day. Consider your meditation practice as a powerful way to anchor yourself in our Lord. Take heart in knowing that He always holds our intentions, even during moments of distraction.

Excerpt from Teresa Yerkes’ book, Come Closer: The Practice of Christian Meditation

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