Although it might be possible for a monk who spends his days practicing meditation in a temple in some far away land, for the rest of us, maintaining focus every minute of every day is a daunting proposition. What will all the gadgets, responsibilities, and the like, for many people staying on track for five minutes, much less 1440 of them, is next to impossible. So what’s the point? Do the best you can. The next question. How??!
Chris Edgar pens this helpful Life Hack post on three quick and easy meditations for anyone needing to refocus the monkey mind. According to Edgar, a meditation practice can be used anywhere and at anytime. It’s purpose is to restore focus and peace of mind when you find yourself feeling a bit out of control. Here’s his second meditation:
2. Let Your Experience Be
In meditation, as in the rest of our lives, uncomfortable thoughts and sensations sometimes come up — perhaps anxiety, resentment, boredom, or something else. Meditation teachers often invite us to just let these experiences be, rather than trying to push them away and think about something pleasant. This approach isn’t just useful in meditation — it’s also helpful when we’re struggling with procrastination at work, as I think we all do from time to time.
When we start to feel bored or frustrated at work, most of us are in the habit of “taking the edge off” by turning to some distracting activity — checking e-mail, playing FreeCell, or something else. The trouble is that, when we distract ourselves from sensations we don’t like, we also take our attention away from our work.
The next time difficult thoughts and sensations come up for you at work, I invite you to try fully allowing them. Instead of running away from the uncomfortable experience, just keep breathing, relax your body, and let the feeling pass away on its own.
What I think you’ll notice, as you practice allowing that thought or sensation to be without resisting, is that it will pass away quickly — perhaps within a few seconds or minutes. When it dissipates, you can gently return your attention to your work.
The more you practice this, the more comfortable and familiar that experience will become. You’ll become able to make progress in a task at work, even when that discomfort is coming up.
Read Edgar’s other two meditations to refocus your focus here.