Meditation Mighty Maus-style

My meditation was very much disturbed this morning. Numerous outside noises were distracting me: dogs barking, trucks and construction, phone calls (yes, I should have put the phone on DND mode), cicadas (which we aren't supposed to have in our area), cars, and more. The only peaceful sounds were the birds...and, it sounded like only one in particular - a robin.

So, what to do?

During the distractions, I dwelt upon meditation and meditations. In the case of the latter, I wondered what Marcus Aurelius would have done.  

I read the Meditations in college, so I had to do some research to find out what Marcus would do.

Two things stood out to me:

Repetition as a Centering Device: Some practical Stoic exercises involve repeating a word, maxim, or number silently in one's mind, which serves to center attention. If distractions arise, Marcus would not attempt to forcibly block them, but instead allow them to remain passively in the background, always returning primary focus to the chosen point of meditation. The goal was not to eradicate all thoughts, but to avoid being "swept along" with them, observing them with detachment.

Journaling: Marcus practiced reviewing his actions and thoughts each night. This form of disciplined self-examination helped isolate distractions experienced during the day and prepared him to face them with greater composure the next time.

I tried to do repetition. I practice Transcendental Meditation. But today it didn't work as well. That dang bird, I guess!  

Also, I journal, but I do my journaling after meditation. This is my journal for today.  

Now, it's off to get some work done. I have some client work to do. I have a pilot script to polish, and a book or two to research.  

Ultimately, it's all about practice and attitude.

Adopt the Cosmic View: A Stoic Trick for Tuning Out Distractions During Meditation

When life—or your mind—starts getting loud, one of the best things you can do is zoom out. Way out. I'm talking about taking a cosmic perspective. It's an idea rooted in Stoic philosophy, especially the writings of Marcus Aurelius, and it's as useful today as it was 2,000 years ago.

Here's how it helps quiet the noise during meditation:

• Little things stay little: When you mentally pull back and look at your worries, thoughts, or background noise from a big-picture—or even universal—perspective, they start to lose their grip. That buzzing notification or anxious thought? It's just a speck in the timeline of existence.

• You stop taking the bait: This perspective helps you see your thoughts and emotions for what they are—temporary. You don't have to engage with every one. You can watch them float by, like clouds, without getting caught in the storm.

In short, the cosmic view helps you remember: you're not your distractions. You're the one sitting calmly behind them.

Now, it's on to the final frontier of getting on with my day.  

How do you deal with distractions? Leave a comment below. And, check back next week for another Wisdom Wednesday Mighty Maus-style.