When thoughts lead our attention on a merry chase
Just as dogs might chase after things as part of their nature, human attention may chase after thoughts. It’s natural, and there’s no reason to scold ourselves. We don’t have to change the nature of our minds. Yet so many of us judge ourselves harshly and use such rude self-talk language that meditation may feel like torture. So, I offer this lesson as a way to skillfully cope with kindness.
Just as there are different dog breeds with various levels of interest in retrieval, we vary in the ways we meditate. Some of us have brains that naturally stay riveted to the present without interest in chasing after thoughts. Or, our pattern might be more like a dog who chases the ball but drops it when something else catches their attention, roving from one focus to another. We might sit down with the ball and give it a good chew, ruminating over a compelling topic. But none of this defines us. It’s just part of being human. But it helps to have some idea of the varieties of ways our human brains come to meditation.
In class, my students found this guidance very helpful, so I offer it to you:
Retrieval Meditation
To train your attention to return to this moment just as it is:
Recognize that attention has wandered.
Relax any tension that has built up in the body.
Release the thought. And gently but firmly
Return attention to the breath.
Resolve to stay present with the breath or other sensation.
Recognize. Relax. Release. Return. Resolve.
Again and again.
This too is the practice.
STEPHANIE NOBLE 