The attention you use in meditation is very gentle and non-judgmental. It might be like watching fireworks. It isn’t intense concentration. Instead, you simply focus your attention toward some
Try this exercise to experience the ease of attention:
For a moment,
turn your attention to your breath. Notice the way it naturally moves in and out of your body, notice how it sounds, and how the body responds to each inhale and exhale. Do this for three breaths.
Did you notice how easily you were able to focus your attention? If you did this for a while, you might get distracted and begin thinking of other things—but don’t worry, this is natural. It’s the nature of the mind to think. Your job is to return your attention to the focus of your meditation once you notice you have drifted off.
Okay, now this time
bring your attention to your right hand. You don’t have to move or look at it, simply focus your attention on how it feels. Become aware of it and the sensations present. Now, switch your focus to your left hand for a few moments. Now, switch your attention back to the right.
I imagine this was easy, too. That’s the same ease of focus you use in meditation. You don’t have to “let things go.” Instead, you simply focus on purpose. When you notice you are distracted, you’ll easily refocus without judgment back to the focus of your meditation, as you did with the focus on your hands. You don’t need to evaluate, monitor, or examine what experiences are going on in the practice. You simply return to your focus, again and again. This is the practice.