Handle difficulties and distractions during meditation

Instructions

Apply mindfulness to difficulties
As difficulties such as pain, boredom, or other unpleasant states arise, first notice them and then apply mindful observation to them. Investigate the sensation they create, the ebb and flow of them, and the thoughts or emotional feelings connected with them. Watch them like you are an unaffected bystander. Do the same for the pleasant states of meditation.
Tame the wandering mind.
Notice when your mind has drifted into wandering thoughts. Acknowledge it has happened, know about how long you have drifted, and redirect your attention to the breath. You will get to the point where you will notice a thought immediately as it is bubbling up from the unconscious.
Detach from the stories you tell yourself.
Mindfulness will allow you to observe the stories you tell yourself in your thought patterns, and take a step outside of them where they no longer have power over you. Recognize these patterns and observe them mindfully. Usually, our stories (or conceptualizations) do more damage to us than life itself. Break free!
Keep mindful observation of difficulties and distractions temporarily.
The mindful observation of these phenomena within your seated meditation should be temporary. Investigate the sensations and the related thoughts and emotions connected to them mindfully. Then, return to the breath. Keep these observations only temporarily, observe their ebb and flow, then return focus to the breath.