The distraction itself can be anything: a sound, a sensation, an emotion, a fantasy, anything at all. Whatever it is, don't try to repress it. Don't try to force it out of your mind. There's no need for that. Just observe it mindfully with bare attention. Examine the distraction wordlessly, and it will pass away by itself.
( Henepola Gunaratana )
[ Mindfulness in Plain English ]
www.QuoteSweet.com