9.2 – Guided Meditation – Distractions

In this guided meditation practice, we’ll be learning how to work with distractions during meditation practice. So, go ahead and find your comfortable seat. 

Again, you can be sitting anywhere, on a chair or on a couch, on a cushion on the ground, or lying down, if your body needs it. 

And then, when you're ready, just allow your eyes to close. And we can start just by taking a few deep breaths to settle the body.

Breathing in, and breathing out.
One more time, breathing in, and breathing out.


And then allowing your breath to return to its natural rhythm. Reminding yourself that there's no need to control the breath in any way in meditation.


Particularly in mindfulness, we just want to practice letting things be as they are.
So, this starts with the breath, just letting the breath be natural.


And inviting your body to soften and relax. Allowing yourself to really sink into your seat, feeling the weight of gravity pull you down gently.


Perhaps, also connecting with the feeling of the seat beneath you. Seeing if you can connect with the sensations, the pressure, and the weight and the support.


Just noticing where your butt touches the seat or the cushion.
And then, bringing your awareness onto the breath.


Using the breath as a way to really tap into the present moment.
Just noticing the rising and falling, the movement of the breath.
And see if you can stay curious about the breath.


It's easy to think that we know what the breath is like, and to just zone out, but really see if you can be curious about what does the breath feel like in this moment.


Understanding that each moment is unique.
So, in this meditation, we’ll be learning to work with distractions.


And so, we can remind ourselves of this quote, “That which gets in the way of your task, is your task.”


So, whatever captures our attention, whatever pulls our attention away from the breath, we can allow that to be the new object of meditation.


So, if we notice we're getting distracted by a sound in the environment, just allowing your attention to go to sounds, and to practice mindful listening.


So just opening up for a moment, and being aware of the sounds around you.
Noticing the sounds outside the room, and the sounds inside the room.


Just paying attention to the raw vibration of the sounds.

And when there's no more sounds, you can bring your attention back to the breath.


If you're noticing that you're getting distracted by some sensation in the body, like an itch, or some numbness, or pain, just allow your attention to go to that spot.


And feel the physical sensations wherever your attention has been pulled.
Wherever your attention goes, bring your awareness along with it.
There's no need to fight your awareness, or fight your attention.


Whatever pulls your attention from the breath, just allow yourself to be aware of where it has gone.


Tapping into the raw sensations, the raw experience, whether it's sounds, or physical sensations in the body, or thoughts.


Wherever your attention goes, allow that to be the object of your meditation.
And then when the sensation, or the thought, or the sound, is no longer there, you can bring your attention back to the breath.


Just using the breath as an anchor.
Keeping you rooted in the present moment.


If a particular thought keeps distracting you, just allow yourself to be aware of the thought.


And then bringing your attention back to the breath whenever you need it.
Noticing the rising and falling, staying with the subtle sensations of movement.
And then to end this meditation, you can take a deep breath.


So, breathing in deeply, and breathing out slowly.
And in your own time, allowing your eyes to open.
Allowing yourself to come back to the room.


Noticing how you feel.
So, great work in learning how to deal with distractions in meditation.
Now, there is nothing that can stop you from meditating.


Tomorrow, we'll be working with strong emotions, and how to deal with strong emotions in meditation.


So, I'll see you back here tomorrow, for day 10.

  • Thank you for your generous sharing and simplifying the concept of Mindfulness to us!!! really makes a lot of difference in taking care of our mental health in these trying times..

  • If Iam distracted by a thought ,then I need to become aware of the thought and then come back to the breath gave me an understanding that distractions increase only when I analyse the thought.

  • I’m really really enjoying this series of lessons. Thank you so much for providing them to the world for free. You ROCK! 🙂

  • {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
    >
    Mindfulness Exercises, with Sean Fargo
    Selling Your Mindfulness Meditation Programs to Organizations | Part 2 with Danny Grieco
      0:00
        31:06
        Sort oldest first
          All Episodes

        Selling Your Mindfulness Meditation Programs to Organizations | Part 2 with Danny Grieco

        Loading...

        31:06

        Healing Grief with Mindful Self-Compassion (with Guided Meditation)

        Loading...

        36:25

        How to Teach Mindfulness and Meditation | Part 4 - Safety, Inclusivity, & Community

        Loading...

        23:47

        Selling Your Mindfulness Meditation Programs to Organizations | Part 1 with Danny Grieco

        Loading...

        29:46

        How to Teach Mindfulness and Meditation | Part 3 - Techniques, Templates, & Credentials

        Loading...

        25:04

        Gentle Awareness and Mindful Presence, a Guided Meditation

        Loading...

        15:30

        How to Cultivate Inner Peace: Lessons from a Former Buddhist Monk with Stephen Schettini

        Loading...

        45:42

        Nurturing Yourself While Serving Others, a Guided Meditation

        Loading...

        9:34

        How to Teach Mindfulness and Meditation | Part 2 - Presence, Humility, and a Genuine Desire

        Loading...

        23:54

        Trust Yourself as a Mindfulness Teacher, a Guided Meditation

        Loading...

        8:06

        How to Teach Mindfulness and Meditation | Part 1 - Compassion

        Loading...

        15:47

        Lead with Loving-Kindness, a Guided Meditation

        Loading...

        9:49

        The Role of Mindfulness in Managing Pain and Discomfort

        Loading...

        27:22

        Healing the Healer, a Guided Meditation

        Loading...

        14:48

        The Link Between Mindfulness and Artistic Expression with Marni Freedman

        Loading...

        40:26

        Structure Mindfulness Retreats for Both New and Experienced Meditators

        Loading...

        22:53

        Lead a Mindfulness Retreat That Fits Busy Lives

        Loading...

        20:26

        The Role of Mindfulness in Chronic Pain Management (and Why It Works)

        Loading...

        16:32

        The Real Purpose of Mindfulness

        Loading...

        12:20

        Use Retreats to Deepen Your Mindfulness and Teaching

        Loading...

        40:39

        Meeting Your Mindfulness Students Where They Are

        Loading...

        11:37

        (Part 2) Reconnecting with Mother Nature through Mindfulness with Baba Mendoza

        Loading...

        36:44

        Guided Meditation for Balance and Spacious Awareness with Sean Fargo

        Loading...

        14:24

        (Part 1) Reconnecting with Mother Nature through Mindfulness with Baba Mandaza

        Loading...

        24:10

        Justice, Compassion and Ethical Mindfulness with Pamela Ayo Yetunde

        Loading...

        27:06

        Mindfulness, Storytelling, and the Power of Transformation with Erik Ireland

        Loading...

        34:47

        How to Alleviate Pain with Mindfulness | Simple Techniques for Chronic Pain Relief

        Loading...

        8:52

        Why Meditation Can Be More Powerful Than Morphine for Pain Relief

        Loading...

        4:27

        How to Introduce Mindfulness to Beginners

        Loading...

        13:54

        How to Open a Closed Heart with Mindfulness Compassion

        Loading...

        7:08

        Can You Really Handle Distractions During Meditation?

        Loading...

        6:38

        Should Mindfulness Teachers Show Vulnerability?

        Loading...

        8:17

        How to Make Mindfulness Relevant for Daily Life

        Loading...

        8:50

        How Do We Help Kids Feel Safe in Mindfulness?

        Loading...

        10:43

        Can Mindfulness Really Help You Let Your Guard Down?

        Loading...

        11:17

        Teaching Mindfulness Is Simpler Than You Think - No Expertise Needed

        Loading...

        9:51

        Finding Calm in Challenging Times | Mindfulness Hiking with Sean Fargo

        Loading...

        6:32

        Forgiveness Meditation: Let Go of Resentment and Embrace Love

        Loading...

        17:14

        Self Compassion When Life Is Hard | Mindful Hiking with Sean

        Loading...

        6:01

        Meditation: Expecting Nothing, Appreciating Everything

        Loading...

        23:03

        Debunking the Biggest Myth in Mindfulness Meditation: Stop Forcing Feelings and Be Present

        Loading...

        22:00

        How to Teach Mindfulness with Confidence: Overcome Imposter Syndrome and Inspire Others

        Loading...

        39:35

        The Subtle Art of Losing Yourself, with George Thompson

        Loading...

        47:55

        3 Powerful Techniques to Overcome Imposter Syndrome & Teach Mindfulness with Confidence

        Loading...

        13:28

        Infusing Mindfulness With Love, With Henry Shukman and Sean Fargo

        Loading...

        54:53

        Selling Your Mindfulness Meditation Programs and Workshops

        Loading...

        45:50

        Byron Katie Introduces The Work

        Loading...

        22:16

        Softening and Opening, a Meditation with Sean Fargo

        Loading...

        17:05

        Trauma-Sensitive Meditation Options, with Dr. Willoughby Britton

        Loading...

        28:43

        Sensing Beyond The Body, a Meditation with Sean Fargo

        Loading...

        27:33

        Becoming Your Own Hero, with Brian Johnson and Sean Fargo

        Loading...

        22:32

        Cultivating Courage, A Meditation with Sean Fargo

        Loading...

        28:37

        Hosting Your First Mindfulness Retreat, with Cory Muscara

        Loading...

        17:39

        Tending To This Changing Moment, A Meditation with Sean Fargo

        Loading...

        13:36

        5 Essential Skills for Embodied Mindfulness, with Lynda Caesara and Sean Fargo

        Loading...

        2:23:49

        Grounding Down and Rising Up, a Meditation with Sean Fargo

        Loading...

        19:48

        Feeling Cared For, with Rick Hanson

        Loading...

        27:50

        Caring Awareness Of This Moment, A Meditation with Sean Fargo

        Loading...

        30:23

        Thinking Our Way to Health, with Ellen Langer and Sean Fargo

        Loading...

        24:31

        Loving-Kindness For A Loved One, A Meditation with Sean Fargo

        Loading...

        23:08

        The Tradition of Loving-Kindness, with Donald Rothberg

        Loading...

        20:46

        Befriending Body, Emotion, And Spirit, A Meditation with Sean Fargo

        Loading...

        21:45

        A Mindful Approach to Imposter Syndrome, with Lou Redmond and Sean Fargo

        Loading...

        20:48

        Bringing Curiosity to Shame, A Meditation with Sean Fargo

        Loading...

        16:32

        Finding Unconditional Freedom, with Jeremy Lipkowitz and Sean Fargo

        Loading...

        25:50

        Acknowledging Fear, A Meditation with Sean Fargo

        Loading...

        37:49

        Gratitude Meditation Practices, With Sean Fargo

        Loading...

        24:34

        A Treasured Moment, A Gratitude Meditation with Sean Fargo

        Loading...

        13:40

        Lucid Dreaming for Mindful Living, with Andrew Holecek

        Loading...

        26:41

        Allowing for Calm, A Sleep Meditation with Sean Fargo

        Loading...

        24:13

        Inviting Devotion Into Mindfulness Practice, with Oren Jay Sofer and Sean Fargo

        Loading...

        23:27

        Three Centers, A Body Scan Meditation with Sean Fargo

        Loading...

        21:07

        Anxiety Awareness, with Dr. Jud Brewer

        Loading...

        28:01

        A Heartful Body Scan Meditation, with Sean Fargo

        Loading...

        23:30

        Celebrating Mental Fitness, with John Macaskill and Sean Fargo

        Loading...

        25:44

        Embodied Awareness of Breath, A Meditation with Sean Fargo

        Loading...

        24:10

        Cultivating Self-Compassion Despite Obstacles, with Sean Fargo

        Loading...

        18:51

        A Moment of Self-Compassion, A Meditation with Sean Fargo

        Loading...

        8:55

        The 4 Pillars of Well-Being, with Dr. Richie Davidson

        Loading...

        23:50

        Appreciating a Moment of Body Awareness, A Meditation with Sean Fargo

        Loading...

        15:15

        Why the Mind Won’t Stay Still, with Liam McClintock (Karuna)

        Loading...

        19:48

        Contentment with Simply Being, A Meditation with Sean Fargo

        Loading...

        15:15

        How to Hardwire Happiness, with Rick Hanson

        Loading...

        26:42

        Opening to Gladness, A Meditation with Sean Fargo

        Loading...

        12:51

        An Apprenticeship with Grief, with Francis Weller

        Loading...

        24:21

        We Are Capable of Meeting This Moment, A Meditation with Sean Fargo

        Loading...

        18:38

        Modeling Mindfulness, with Sean Fargo

        Loading...

        21:01

        Tending to the Body, A Meditation with Sean Fargo

        Loading...

        22:14

        Liminal Dreaming as a Mindful Practice, with Andrew Holecek

        Loading...

        28:58

        Breathing with Curiosity, A Meditation with Sean Fargo

        Loading...

        14:19

        Leading Difficult Conversations with Mindful Presence, with Oren Jay Sofer

        Loading...

        27:23

        Welcoming This Moment, A Meditation with Sean Fargo

        Loading...

        11:44

        Feeling Safe in Meditation, with David Treleaven

        Loading...

        22:55

        Mindfulness of the Head Space, A Meditation with Sean Fargo

        Loading...

        22:21

        Overcoming Porn Addiction with Mindfulness, with Jeremy Lipkowitz and Sean Fargo

        Loading...

        30:52

        A Meditation on Feeling Tones, with Sean Fargo

        Loading...

        10:46

        Connecting Self-Compassion and Mindfulness, with Chris Germer

        Loading...

        21:23

        A Meditation for Frustration, with Sean Fargo

        Loading...

        31:49

        Mindful Weight Loss Through Habit Change, with Dr. Jud Brewer

        Loading...

        30:32

        How Therapy Can Evolve, with Jake Eagle and Sean Fargo

        Loading...

        24:04

        Seven Directions Meditation, with Sean Fargo

        Loading...

        17:58

        The Modern Science of Mindfulness, with Dr. Richie Davidson

        Loading...

        25:04

        Microdosing Mindfulness, with Jake Eagle and Sean Fargo

        Loading...

        28:48

        A Moment of Happiness Meditation, with Sean Fargo

        Loading...

        19:51

        The Power of Awe, with Michael Amster and Sean Fargo

        Loading...

        34:30

        Identifying Adverse Effects of Meditation, with Dr. Willoughby Britton

        Loading...

        25:56

        Sensing Into the Heart Meditation, with Sean Fargo

        Loading...

        17:42

        Easing into Self-Compassion, with Sean Fargo

        Loading...

        22:27

        The ABCs of Mindfulness for Kids, with Susan Kaiser Greenland

        Loading...

        22:23

        Caring Curiosity Meditation, with Sean Fargo

        Loading...

        18:24

        Loving-Kindness Practice, with Sean Fargo

        Loading...

        28:42

        Unwinding Anxiety, with Dr. Jud Brewer

        Loading...

        28:21

        Grounding, Calming Breath Meditation, with Sean Fargo

        Loading...

        22:22

        Building a Workplace Mindfulness Program, with Dr. Lena Adams Kim of Mindful EPA

        Loading...

        27:59

        Trauma in our Mindfulness Practice and Teachings, with Sean Fargo

        Loading...

        27:20

        Finding Refuge in the Body, a Meditation with Sean Fargo

        Loading...

        12:26

        Mindfulness While Sleeping, with Andrew Holecek

        Loading...

        28:41

        Exploring Fatigue During Meditation, with Sean Fargo

        Loading...

        3:57

        Gratitude for Life through Mindfulness of Death, with Sean Fargo

        Loading...

        24:52

        A Thanks Giving Meditation, with Sean Fargo

        Loading...

        13:24

        Presenting Mindfulness to Corporations, with Michael Taft

        Loading...

        29:05

        Tips to Teach Mindfulness in Corporations, with Sean Fargo

        Loading...

        7:53

        Connecting With Emotions Through the Body, with Sean Fargo

        Loading...

        25:20

        Anchoring in Breath and Body: Meditation with Sean Fargo

        Loading...

        22:40

        Distractions in Meditation, with Delson Armstrong

        Loading...

        21:56

        Welcoming Distraction During Meditation

        Loading...

        5:51

        Mindful Communication, with Oren Jay Sofer and Sean Fargo

        Loading...

        25:47

        A Moment Like This Meditation, with Sean Fargo

        Loading...

        19:35

        Dr. Gabor Maté on Emotional Wellbeing, with Sean Fargo

        Loading...

        31:54

        The Value of Healthy Anger

        Loading...

        5:08

        Trauma Sensitive Mindfulness, with David Treleaven

        Loading...

        24:44

        Sensing into Safety Meditation, with Sean Fargo

        Loading...

        14:38

        Mindful Self-Discipline, with Giovanni Dienstmann and Sean Fargo

        Loading...

        29:25

        Being Consistent with our Mindfulness Practice

        Loading...

        5:03

        Sharing Mindful Self-Compassion, with Chris Germer

        Loading...

        22:00

        Self-Compassion Meditation, with Sean Fargo

        Loading...

        23:46

        Bringing Mindfulness to Our Creative Nature with Austin Hill Shaw and Sean Fargo

        Loading...

        25:42

        Inspiring Courage as a Mindfulness Teacher

        Loading...

        6:23

        Expanding Your Reach by Choosing a Niche, with Sean Fargo

        Loading...

        20:48

        Death Awareness Meditation, with Sean Fargo

        Loading...

        24:14

        Sean Fargo on The Power of Breath Awareness

        Loading...

        25:40

        Using the Body to Identify Emotions, with Sean Fargo

        Loading...

        8:48

        Mindfulness through an Equity Lens: Building Bridges with Michelle Maldonado

        Loading...

        39:35

        Dr. Gabor Maté on Compassionate Inquiry, with Sean Fargo

        Loading...

        28:33

        A Deeper Mindful Body Scan, with Sean Fargo

        Loading...

        27:57

        Elemental Body Awareness Meditation with Sean Fargo

        Loading...

        30:08

        Neuro-Learning and Amplifying Our Meditation Practice with Dr. Rick Hanson

        Loading...

        35:36

        Sharon Salzberg on Healing Ourselves and the World for Real Change, with Sean Fargo

        Loading...

        30:49

        Why Sean Fargo Recommends Mindfulness of Breathing

        Loading...

        22:38

        Breath Awareness Meditation with Sean Fargo

        Loading...

        14:52

        Teaching Mindfulness: Kevin Griffin Answers Your Most Frequently Asked Questions

        Loading...

        30:50

        Sharing Mindfulness from the Heart, with Sean Fargo

        Loading...

        31:44

        Welcome to the Mindfulness Exercises Podcast

        Loading...

        3:33