To approach meditation more positively, focus not on the effort of paying attention, focus on the opportunity to get an enriching experience.

Many of us meditate to calm our minds, and while we may sometimes experience the soothing effects of meditation, more often, we face the challenge of focusing. Meditation requires attention, which in turn demands effort. This effort can sometimes feel exhausting or even discouraging.

In a world brimming with distractions vying for our attention, even the act of focusing on meditation may seem like yet another demanding task in our already overloaded to-do list. If paying attention is a struggle in all other areas of life, and meditation demands an even greater struggle, where is the relief?

This question, while valid, frames the situation negatively, which can drain our motivation to meditate. To overcome this, we can shift our perspective from focusing on the effort required to pay attention during meditation to focusing on the experience we gain through meditation.

Shifting the focus: From effort to experience

Consider the act of taking a few deep breaths. You can focus on the effort required to become aware of your breathing, to slow it, deepen it, and prolong it. Or, you can focus on the calming experience that comes from deep breathing. Similarly, during meditation, instead of fixating on the effort to fight distractions and focus on the divine, we can concentrate on the opportunity to experience the divine presence.

Meditation offers us a chance to immerse ourselves in the soothing, sheltering, and strengthening presence of the divine. Even if this divine presence is not consistently felt to the same degree, engaging in meditation itself allows us to experience it, even if only slightly.

From initial effort to ultimate fulfillment

The Bhagavad Gita (18.37) explains that the most worthwhile pleasures of life often begin with initial discomfort (poison) that eventually transforms into profound satisfaction (nectar). If we focus solely on the “poison”—the effort required to concentrate during meditation—we may feel overwhelmed. However, when we shift our focus to the “nectar”—the enriching experience of divine connection—we become inspired by the incredible opportunity meditation offers.

By adjusting our focus, we can reframe meditation not as a battle against our mind but as a gateway to a rewarding and transformative experience.

Summary:

  • Meditation provides relief and calmness to our minds but often demands significant effort to concentrate and pay attention.
  • Focusing solely on the effort required can make meditation feel like yet another demanding task, leaving us demotivated.
  • Shifting focus to the experience of connecting with the divine and immersing in its soothing embrace can help us feel inspired and stay motivated during meditation.

Think it over:

  • Why do you meditate, and why does meditation sometimes feel exhausting?
  • Do you sometimes feel demotivated to meditate? Reflect on what you focus on during meditation and how it might cause demotivation.
  • Recollect an enriching experience you’ve had during meditation and contemplate how you can provide yourself with a more positive focus during your practice.

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18.37 That which in the beginning may be just like poison but at the end is just like nectar and which awakens one to self-realization is said to be happiness in the mode of goodness.