Be here now

photo 4 (2)Mindfulness is about the present moment, being in touch with it, not forgetting it. Presence of mind. All of Buddha’s teachings, or Dharma, help us stay in touch with the present moment. For example, with love we focus on people who are here and now, wishing them to be happy, even if they are in another country, or even deceased (they are still somewhere). With patience we wholeheartedly accept what is happening in the here and now without thinking it should be otherwise. With wisdom we appreciate the moment by moment unfurling of mere appearance, which is arising, due to karma, like waves from our root mind.

Be here now, or we are quite capable of missing out on our entire life. As John Lennon put it:

Life is what happens while we are busy making other plans.

Where else can we be other than here? What time can we be other than now?

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I’m lucky enough to be living near the Denver Botanical Gardens, and right now they are exquisite with late summer blooming and the Chihuly exhibition.* The other day I was sitting on a bench contemplating — loving just being there absorbed in the scene. A power couple marched past fast, hand in hand, furrowed brows, looking straight ahead, in earnest conversation about some plans for the future. They did not seem present, they seemed to be missing all the beauty and stillness and space around them; and it made me think that I also am often not as present as I would like, even when supposedly relaxing and enjoying myself, let alone when busy at work.

Without mindfulness we are distracted, which basically means we are remembering something else other than what is happening right here and right now. Another way to understand distraction is all those thoughts we don’t want to think but can’t help thinking because our mind is out of control.

Breathing meditation, focusing single-pointedly on the breath, is the way to let go of distractions. Through this, we automatically become more centered, peaceful, present, focused, and clear, and then we can transform our mind from there. Otherwise, just trying to think good thoughts on top of the dubious thoughts we already have can be just adding one layer of conceptuality on top of another.

I explain here Geshe Kelsang’s very helpful basic meditation on the breath. I just wanted to add a few more observations. photo 4

Background noise

We remember that in the context of this meditation anything other than the breath is a distraction. Distractions and stray thoughts will continue to float around for a while, until we have constant mindfulness, which is quite a high level of concentration (the fourth of the nine stages leading to tranquil abiding – you can read more in Joyful Path.)  However, we don’t have to pay them attention, any more than we have to listen to the cacophony in a crowded room when we are focusing with interest on the person talking to us.

When we hit the sweet spot of concentration on the breath, and settle there, it’s a bit like tuning in the radio to our favorite song and dispensing with the static. We don’t want to spend ages tuning that radio knob, we want to get right to it; and nor would we want to spend ages settling into the breath if we know how enjoyable it’s going to be.

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No negotiation, just single-pointed focus

We don’t negotiate with our distractions – as soon as we engage them in any way, eg, “I’ll just think you through and then you’ll go away and leave me alone”, they’ve won. Some of these stray thoughts might feel like genius, “Hey, I’ve got to remember this, what an insight!”, but, as a teacher once told me, “It is a disaster to have a notepad by your meditation seat.” We are trying to control our minds through breathing meditation, and for that we have to stay on the breath. We need presence of mind. We can set up the will power to do this from the outset by remembering what we’re trying to accomplish with breathing meditation. Then there is great hope that when the witty riposte to that annoying co-worker suddenly comes to us, we don’t indulge it.

In the Summer Festival, Gen-la Dekyong said we don’t need any fancy tricks to overcome distractions, we just need the will power, just as when we are driving. I thought this was brilliant, so simple and obvious (once it’s pointed out!) While we are driving, we want to be mindful – so we don’t have to negotiate with ourselves moment by moment, “Shall I focus on the road or shall I text my friend?” When we know what’s at stake, we naturally concentrate on what we’re doing.

No rush

It’s best to feel like we have plenty of time when we meditate. Even if we only have ten minutes before work, we can feel that we have all the time in the world, and that there is no place else to be. Everything else can wait ten minutes. Don’t meditate in a rush.

photo 5 (2)We need meditation

If someone told you to focus on your arm for five minutes without thinking about anything else, you might think, “That’s easy, I can do that!” Well, just try it.

As a child, Einstein had a club. To join it, you had to sit in the corner for an hour and not think about a white bear. As he put it himself, “There is no one in this club, not even me.”

These kinds of examples show that we have far less control over our mind than we think! This is why we need to start meditating asap.

Over to you. Comments welcome.

*I only really mentioned the botanical gardens as an excuse to scatter my Chihuly photos throughout this article.


Author: Luna Kadampa

Based on 40 years' experience, I write about applying meditation and modern Buddhism to improve and transform our everyday lives and societies. I try to make it accessible to everyone anywhere who wants more inner peace and profound tools to help our world, not just Buddhists. Do make comments any time and I'll write you back!

17 thoughts on “Be here now”

  1. ‘It is a disaster to have a notepad by your meditation seat.’ 😀 That made me laugh. It made me think we are really so entranced by our own conceptual thoughts, seeing a distraction as so fascinating and wise we have to write it down. It’s a form of pride in a way isn’t it. That what we are thinking could be more important than the task of training our mind in order to attain everlasting peace and happiness, for ourself and others.

    I realised that I was addicted to conceptual thought. Having shed many obvious addictions along the way the most damaging one to my progress on the path was my addiction to my own thoughts. Always looking for stimulation and the resultant feelings.

    Having Faith helped me to put more effort into following Geshe La’s meditation instructions and getting a taste for the truth that my mind is a much better place without my distracting thoughts littering it. Your articles were an important part of that process, encouraging good meditation practice. Thank you

  2. I’ve got it now… on the cushion, just as when we are driving, we hit the “sweet spot” of concentration on the breath, and settle there, we know how enjoyable it’s going to be… Obrigado… Luna…One more time.

  3. Great article clear & concise on a very popular topic these days … Hope to share it with my co workers … Thanks Luna 🙏🏻
    Love the flower shots too 🌸

  4. One thing I like to realize is that even if I am remembering the past or imagining the future I am doing it right now.
    It is also interesting is trying to find now. It is between two things the past and the future that don’t ever exist. What is the boundary between two things that don’t exist?

  5. Thank you for this! I have trouble focusing on the breath since I have had my pulmonary embolism. It seems like I tap into the post traumatic stress of not being able to breathe well. I know this is a funk, however, would you have any ideas to overcome that feeling and feel comfortable focusing on the breath? Thank you!!

    1. Hey there Claudine, Perhaps for now you could do the OM AH HUM breathing meditation (the one from the back of The New Meditation Handbook), asking the Buddhas to purify your breath on every level, surrendering your breath to them. Love, L

  6. Love the bit about no rush, we have all the time in the world, even if its only 10 minutes, must remember to include this in G P class 💟

  7. I put this one in my saved folder on Facebook. Nice article. Thanks Luna!

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