When meditating, all sorts of challenges can come up.

Your body can feel uncomfortable, even if you're sitting in your cosy bed.

There can be sounds outside of a barking dog, noisy traffic or children running around.

And that's just in your external experience!

Inside your mind can be running away in thought after thought.

What's the best way to deal with all these distractions?

My friend was once advised by a monk:

'In your meditation, just fully and open-heartedly welcome all phenomena. That's all you have to do. There's no distraction. Everything is welcome.'

I find this a very powerful approach. And so that was the focus and theme of the meditation in our club recently.

You can hear the whole meditation here below.

We had a fascinating discussion following this meditation. Consider joining Daily Mindfulness Club for £1 a day to listen to a new meditation daily live from myself, and join a very small, friendly group from around the world on this journey with you. Cancel easily anytime and support our work :-)