Whenever meditating, it’s always best to limit the number of distractions you are exposed to. Turn off the television, set the phone to silent (that means turning off the vibrations too), make sure any pets aren’t going to come and nudge you or jump on your lap halfway through cause they’re lacking attention.
Having said all that, by practising meditation regularly, it is inevitable that you will at some point have to face distractions during meditation. Maybe the dog next door will start barking or someone will knock at your door.
The best way to deal with any distraction while meditating, is gently. If there are noises that can’t be stopped or controlled, or other distractions that don’t need your attention, use the following method to let the irritation go.
- Focus for a moment, wholly on the irritation.
- Ask yourself what it is about it that irritates you.
- Focus on the answer you give yourself.
- Now imagine that irritation being encased in an impenetrable bubble of light.
- Allow the bubble to float away. Physically blow it away or even throw it away. Sometimes an actual physical action can help.
- Watch it disappear.
- Continue with the meditation.
If the distraction is something that requires your attention, follow the method for stopping the meditation and awaken yourself as gently as possible.