Option 1: Fold it into the meditation

It’s possible to fold some of these challenges into your meditation. When distractions arise, see if you can’t notice them without reacting. In this way, the meditation become about bringing more into our experience instead of trying to keep things out. Joseph’s meditation in Session 5 (Bus Trip to Kashmir) is particularly relevant here.

Option 2: Stay focused on the breath

The fact that you noticed these distractions is good - they can be moments of mindfulness (despite how they sometimes feel). There are several ways to deal with this, but for now you might stay focused on the breath. Joseph will give you more strategies for dealing with these in Session 7 (Dictators of the Mind).

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