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.
The quote emphasizes that distractions can take many forms, including sounds, feelings, and thoughts. Instead of attempting to suppress or ignore these distractions, the author advises a mindful approach. By observing distractions without judgment or effort to eliminate them, individuals can better understand their nature. This observation allows distractions to gradually dissipate without unnecessary struggle.
Henepola Gunaratana suggests that mindfulness involves a non-reactive awareness of distractions. By acknowledging them as they arise and examining them without attachment or aversion, one can achieve a sense of clarity and calmness. This practice fosters a healthier relationship with one's thoughts and feelings, promoting a deeper state of mindfulness in everyday life.
