I’ve had a major insight that has transformed my meditation practise. It’s about saying “yes” to whatever happens to be in your soul. You must have an attitude of “yes, and…” where you ascent to distractions but simultaneously try to keep focusing on the object of meditation.

Saying no creates like a shadowy dead zone in your soul; where you are the judger saying no and your energies feel suppressed. There is a dynamic of dual awareness. Whereas saying yes creates an atmosphere of unity: non dual awareness. “It’s all ok but keep refocusing as well.”

Thus it seems that meditation involves two seperate practices: actual meditation, and non-judgement.