The moment when we realize that we’ve been caught up in a distracted train of thought is a valuable opportunity to bring skillful qualities into the mind, and to cultivate insight.
This is something that’s very familiar to anyone who’s meditated. We’ll start by following the breathing, or some other object of attention, but then without our making any conscious choice to shift our focus we slip into a dream-like state in which we’re rehashing a dispute, or fantasizing about something pleasant, or worrying about some situation in our lives.
These periods of distraction can be so intense that they are like hypnotic states. They’re like dreams. They’re like mental bubbles of an internal virtual reality drama in which we’re mindlessly immersed. When we’re distracted in this way we’re in an altered state of consciousness, in which we lack self-awareness: we’re not aware we’re distracted, we’re not aware we’re fantasizing, and we’re participating in the drama of our experience but we’re no longer monitoring or observing our experience.
Especially for those who are relatively new to meditation, there can be a tendency to be disappointed, annoyed, or self-critical when we emerge from these hypnotic bubbles. But with practice we can learn to cultivate patience and kindness as we accept that the mind wanders, appreciation as we value our return to mindfulness, and persistence as we bring the mind gently back to the breathing. People who’ve been meditating for a long time can get pretty good at relating to distractions in that way. They maybe are (sometimes) a little less distracted, but they’re a lot less bothered by the distractions they do have.
But there’s one other thing that I’ve recently been bringing in to my meditation at the point where I realize that I’ve just emerged from a dream-like period of distraction. What I’ve been doing is I note the fact that the train of thought I was immersed in seemed compelling when I was, so to speak, inside it, and yet now that I’m viewing it from the outside it appears undesirable and unsatisfying.
When we’re inside these hypnotic, dream-like states, they entirely capture our attention. They hold us spellbound. They’re irresistibly compelling. And yet, when the bubble eventually bursts, I find them to be rather lame! Noticing this lameness helps me to stay more disengaged from them. Of course other distractions will come up, and I’ll get lost in those too, but noticing the unsatisfactoriness of my distractions immediately after they’re over helps my mindfulness to have more momentum. I feel clearer. Sharper. More empowered. More content.
And just as my distractions appear more unsatisfactory, so the simple richness of my present-moment experience seems even more satisfying by contrast. I realize that this is where I want to stay. The calmness seems calmer. The body feels more alive. Yes, this is home.
Observing the unsatisfactoriness of our distractions also works with the less compelling thoughts that flit through the mind without causing us to lose our mindfulness altogether. We can watch them go by and realize that they have nothing to offer us but disappointment and frustration.
This practice is one of “noting” the characteristic (lakkhana) of dukkha (which can mean unsatisfactoriness, suffering, or even pain.) It seems to fit rather neatly with verse 278 of the Dhammapada: “All fabricated states of mind [sankharas] are unsatisfactory [dukkha]. When one sees this with wisdom, one turns away from suffering [dukkha].”
The word dukkha is used in two senses here. First, our distractions (sankharas, or “fabricated states of mind”) are seen as unsatisfactory. Second, seeing the unsatisfactoriness of our distracted states of mind — craving, irritation, anxiety, avoidance, doubt — helps us to turn away from the dukkha (suffering) that these kinds of thoughts give rise to. For all of these distractions have the effect of reducing our levels of well-being.
And so, seeing that our distractions are unsatisfying—indeed are incapable of providing real satisfaction—we turn away from the suffering they bring. Noting the unsatisfactoriness of our distractions is, in fact, an insight practice. It takes us closer to awakening.
I’ve suggest trying this practice for yourself. Very simply, just notice, as you emerge from each distraction, how the train of thought appears to you now. Does it seem alluring? Does it seem unpleasant? Is it something in between?
Do note that there may be some part of your mind that is still drawn to the distraction. This isn’t surprising, since moments before you’d been entirely absorbed and seduced. But on the whole you may find yourself turning away from the distraction, seeing it as it really is — unsatisfying. And you may find yourself, unexpectedly, with a fuller appreciation of the present moment.