The Habit of Distraction

• Meditation is hard.
• we know that judging anything will cause an ease, accepting and being present with it,.
• being present may not decrease your pain, it may as well as does, but what is more important is making you brave enough to sit through the pain without denying or supression. from this practice is the ability to have an open heart and an awakening.
• it's build in us to get away from the presence
• and we make the choice and strenght the habit of leaving.
• habituation: is way of strengthening. and being else where is out habit now.
• Shenpa: habituation, getting stuck. Which starts by a sensation, a chest tightness, then an urges to get away from it, which starts in the mind then goes to a behavior, and may get away from control and becomes uncontrolled anger, or addiction.
  • its the urge to scratch an itch. then it breeds the thoughts.
  • its even pre-emotion.
• Getting unstuck starts by noticing, and meditating on the spot on it.
• when it starts, you get closed. you see it on peoples faces when it happens. you can help people here, letting them open. or if its you, you can meditate,
  • if you see it in me, do something and I can see. to delay the disscussion.
  • shenpa is egoitic, and ego always make it worse.
• shenpa can be triggered, by images, smells, even tones and songs.
• "we sometimes willing to die to get short term symptom relief"
• acknowledging and seening (with compassionate) when you get or already hooked up.
• even if it was so strong that you could not. after you end, mediaite retrospectively, remember the urges and stuff and meditate with that.
• don't get in to the content.
• Recognizing, Refraining: not going through that road*, Relaxing** into the feeling, Resolve: and doing it again and again.*
• Taking Joy in being Honest and Self reflection and seeing clearly.
  • intention in the begenning of the day: something like, not getting angry today. being able to catch shenpa, ..etc
  • and in the end of the day see if you did your aspiration of the day. and even if you completely went away from your intention, don't beat yourself to it but be glad that you have the ability to see that.
  • let seeing be delightful. don't depress yourself for it. the ability to see is something to rejoice. celebrating the wisdom to see, will increase it in us.
• the problem is not with the thoughts, its with the hooking. probabl meditation is a way of less and less shenpa, even if there is thoughts.
• shenpa has degrees. what do we have for dinner is some shenpa, but some is really stuck, you absorbs into it.
• intrupt the moment of the shenpa: and come back to breathing and the body and the energy of the shenpa.
  • which we think that strategy (the habit of the pleasure or addiction) is eases and comfort us. but really its just enforcing the shenpa, the habitual pattern.
  • the breathing does not relieve the feeling. but it allows you to stay with it.
  • focusing on the breath intrupts you giving energy to the shenpa.