4 Steps for success

I am learning how to effectively deal with the inevitable meditation interruptions. Read my four steps for success.

As part of my Commitment to Calm, I started meditating on a consistent basis. When I first started in January, five to ten minutes was the maximum I could fit in. As I reaped the benefits of meditating, I became more motivated to increase my frequency and session length. Regardless of how much I practice, I am beginning to understand interruptions are inevitable. Last week I wrote about my lessons learned while meditating with kids in the home. But interruptions come in all shapes and sizes. Whether from the kids, my environment, or my own distracted thoughts, I’ve learned how to effectively deal with meditation interruptions.

Prepare for meditaiton interruptions

Step 1: Prepare to avoid interruptions.

There’s nothing worse than getting the kids situated, starting a meditation, and then Scooby starts barking incessantly or my text messages start dinging. So, I learned to anticipate what might interrupt my practice and prepare ahead of time. This requires me to be more thorough before getting started. I close the bedroom doors so Scooby can’t stare out the window and bark. My cell phone notifications get turned off. I communicate with anyone in the house. It only takes a few seconds to prepare but can save an entire session. I’ve even heard of people meditating at work or while sitting in the car, as this is the best way for them to prepare their environment and avoid interruptions.

Expect meditation interruptions

Step 2: Expect and acknowledge interruptions.

It’s going to happen, so you might as well shift your expectations. If you expect an interruption, it makes it less annoying when it happens. You can simply say to yourself, “I knew this would happen,” or “There’s my interruption.” Then, you can move on. If you are expecting your environment to remain silent, your thoughts to stay focused, and others to be quiet, you are setting yourself up for annoyance.

Have a plan for dealing with meditation interruptions

Step 3: Use a consistent plan for returning to your practice after an interruption.

When I get interrupted, I acknowledge it, come back to my breath, and repeat my mantra. In guided meditations by Tara Brach, she suggests using the word “thinking” when you catch yourself distracted. Diana Winston from UCLA’s Mindful Awareness Research Center uses “thinking” or “wondering” as mental reminders to come back to the practice. A yoga instructor I particularly liked suggested the mantra “This is my inhale; this is my exhale,” and it really stuck with me. Thus, whenever I’m interrupted, I always say to myself, “Wondering. This is my inhale; this is my exhale,” as I focus on my breath. Doing this consistently feels like returning to my “home base.” After focusing on just a few short breaths, I can usually get back into my meditation and pick up where I left off. With consistent practice, I’m getting better at it.

Step 4: Accept interruptions as part of the process.

Meditating won’t be perfect, and that’s ok. Getting interrupted is bound to happen. Dealing with the interruptions in a way that allows you to calmly return to the mediation is part of the process. I’ve heard both Winston and Brach advise against feeling frustrated by a wondering mind or distracting sounds. It’s normal. Being able to acknowledge them in a non-judgmental way and then return to meditating is actually a huge part of the practice. By returning your thought to your breath after a distraction, you are meditating. It’s teaching you the skills to come back to your breath and be present in everyday life.

In summary, your meditation is likely to have at least one type of interruption. Often, my sessions have multiple interruptions. These four steps are helping me effectively deal with interruptions and making my meditation sessions more successful.

Give it a try and let me know how it goes. Leave me a comment!

Want more? Consider signing up for Take Five, a weekly newsletter containing five things to reflect on and inspire your own journey to a calmer state of mind.

For real time updates, follow me on facebook, Instagram, Twitter, and Pinterest!