How to Work with Desire in Meditation

(bright music) Headspace Studio. (gentle music) Hi there, and welcome to Radio Headspace, I'm Dora. So there was a period in my life recently where I caught myself stuck in a familiar loop. I had just finished leading a meditation workshop, feeling grounded and at peace, but as soon as I stepped away, I pulled out my phone and found myself scrolling mindlessly through social media. Before I knew it, I was clicking links, adding items to my online shopping cart, like candles, notebooks, and more plants, as if I needed more plants. And none of these things were necessities. Yet the desire to fill my life with something new and exciting felt irresistible. When I finally paused, I had to ask myself, honestly, what am I actually looking for in this moment? And this moment reminded me of the five hindrances, common obstacles that we encounter in our meditation practice. These include desire, aversion, restlessness, sleepiness, and doubt. In that instant, desire showed up clearly, pointing me toward an underlying, looming restlessness. Desire or craving can often feel like an itch we're desperate to scratch, promising happiness or satisfaction. If only we could have something more or something else. But mindfulness teaches us something different. It shows us that real satisfaction doesn't come from chasing every desire. It emerges when we slow down enough to clearly see the craving itself. There was a period in my meditation practice when desire became particularly noticeable. I had sat down on my cushion, determined to be present, to find calm and clarity. Yet just moments into practice, my mind would wander towards something I wanted, something to eat later, a better meditation cushion or a perfect meditation spot. I'd catch myself picturing idyllic places to practice, convinced it would make my meditation easier, more enjoyable. At first, I reacted with frustration. I scolded myself for not staying focused, telling myself that good meditators didn't get distracted by these trivial wants. But gradually, my mindfulness practice invited a different approach. Rather than pushing desire away or judging it, I started simply noticing it, gently observing it. One afternoon, as I sat meditating in my usual spot, I felt a strong impulse to get up, make tea, rearrange my space, anything other than simply sitting still. This time, instead of giving in or fighting it, I sat with the feeling itself. I observed the restless craving rising in my chest. I noticed the sensation in my fingertips, the subtle tightening in my stomach. I took slow, deep breaths, softly repeating, "This is desire." As I sat there holding this craving with gentle curiosity, something interesting happened. The sensation, rather than intensifying or overwhelming me, slowly began to soften. The edges of that wanting loosened, and beneath it, I could find a quiet sense of ease. Now, it wasn't that that desire disappeared entirely, but it no longer felt urgent or controlling. With that awareness, I recognized craving for what it was, a transient state,...