Calm Your Mind: Strategies For Focused Meditation

what to do when cant stop thinking during meditation

Meditation is a practice that can be challenging for beginners, especially when it comes to managing thoughts. It is a common misconception that the goal of meditation is to stop thinking, but this is not true. The human mind is wired to think, and it is natural for thoughts to arise during meditation. Rather than trying to suppress or control thoughts, the aim is to observe them without getting carried away by them. This is often referred to as taming the monkey mind, acknowledging that thoughts will come and go but choosing not to follow the stories they bring.

When thoughts arise during meditation, it is important to gently bring your focus back to your breath or another chosen object of attention. This practice of refocusing is at the heart of meditation and helps cultivate a more mindful relationship with your thoughts, so they don't control you. It is normal for your mind to wander, and it may take time and consistent practice to notice the benefits of meditation.

Characteristics Values
Goal of meditation To teach the mind to re-focus, not to make thoughts go away
How to deal with thoughts Let the thoughts come and go, don't follow the stories they bring
How to re-focus Gently bring your attention back to your breath or another point of focus
How to prevent thoughts from controlling you Detach from your thoughts and observe them
How to prevent falling asleep Meditate sitting up, not lying down
How to prevent sleepiness Meditate in a warm place, not a cool one
How to prevent sleepiness Avoid taking medications that can make you drowsy
How to prevent sleepiness Meditate sitting up, not lying down
How to prevent sleepiness Stretch if you start to feel sleepy
How to prevent sleepiness Meditate after drinking water and walking around
How to prevent sleepiness Meditate in the morning after you are fully awake

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Understand that thoughts are normal and healthy during meditation

It is important to understand that thoughts are a normal and healthy part of meditation. The mind thinks; that is its nature. In fact, thoughts are an indication that you are releasing stress.

The goal of meditation is not to stop thoughts but to develop a different relationship with them. Instead of getting carried away by your thoughts, you can learn to let them come and go without getting attached or distracted by them. When a thought arises, gently bring your attention back to your breath or your chosen focus. It is normal for your mind to wander, and it will happen many times. Each time it does, simply bring your attention back to the present moment.

Meditation teaches you to become an observer of your thoughts rather than getting caught up in them. You can imagine your thoughts as clouds in the sky or leaves floating on a stream—something that you can observe without judgement and then let go.

With regular practice, you will start to notice that your thoughts become less frequent and you experience moments of transcendence. But even experienced meditators and masters still have thoughts; the goal is not to achieve a complete absence of thought but to learn to refocus your attention when thoughts arise.

So, if you can't stop thinking during meditation, remember that it is completely normal and healthy. Let the thoughts come, observe them without judgement, and then gently bring your attention back to your breath or meditation focus.

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Focus on your breath

The goal of meditation is not to stop thinking but to stop thoughts from controlling you. It is about observing your thoughts and letting them pass without judgement or frustration. The mind is a noisy, busy place, and it is natural for thoughts to arise during meditation. The key is to acknowledge these thoughts and gently bring your attention back to your breath.

Find a Comfortable Position

Sit, stand, or lie down in a comfortable position. You may find it easier to maintain your focus if you close your eyes. Keep your back upright, but not too tight. Rest your hands wherever they are comfortable, and place your tongue on the roof of your mouth or wherever it feels natural.

Notice and Relax Your Body

Try to notice the shape and weight of your body. Allow yourself to relax and become curious about the sensations your body is experiencing, such as touch and connection with the floor or chair. Relax any areas of tightness or tension.

Tune into Your Breath

Feel the natural flow of your breath—in and out. You don't need to adjust or control it. Simply observe the rise and fall of your chest or the sensation of the breath through your nostrils. Notice where you feel your breath in your body. It might be in your abdomen, chest, throat, or nostrils. See if you can feel the sensations of each breath, one at a time.

Be Kind to Your Wandering Mind

It is natural for your mind to wander during meditation. If you find yourself thinking about other things, gently redirect your attention back to your breathing. You can softly say "thinking" or "wandering" in your head to acknowledge the thought and then let it go.

Practice Regularly

Consistency is key when it comes to meditation. Try to practice at the same time every day, even if it's just for a few minutes. Over time, you can gradually increase the duration of your practice. Remember, meditation is a skill that improves with practice, so be patient and gentle with yourself.

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Detach from your thoughts

The goal of meditation is not to stop thinking but to learn to tame your thoughts. It is about concentrating on your breath and body sensations and not letting your thoughts control you.

  • Accept your thoughts: Instead of resisting or fighting your thoughts, try to accept them. Let them come and go without judgement.
  • Observe your thoughts: Imagine yourself as an observer of your thoughts, rather than getting caught up in them. Step back and watch your thoughts from a distance.
  • Refocus your attention: When you become aware of your thoughts, gently bring your attention back to your breath or another point of focus, such as a candle or a mantra.
  • Practice mindfulness: Mindfulness is the practice of paying attention to the present moment without judgement. It can help you detach from your thoughts and see them as transient and not the ultimate truth.
  • Visualise: Imagine your thoughts as leaves floating away on a stream or clouds passing by in the sky. This can help you let go of your thoughts and bring your focus back to the present moment.
  • Be kind to yourself: Meditation is not a contest or a race. It is okay if your mind wanders. Simply bring your attention back to your breath without judging yourself.
  • Be consistent: Meditation is a practice that takes time and consistency to master. Don't be hard on yourself if you find it challenging to detach from your thoughts. With regular practice, you will gradually improve.
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Be kind to yourself

Meditation is not a competition or a race to enlightenment. It is a practice to help you become more centred, calm, aware, and present. It is completely normal to struggle with a "monkey mind" when you are starting out, and even experienced meditators have thoughts during their practice.

You Are Doing It Right

If you are sitting down to meditate, have a focus, and are gently bringing your attention back to that focus when you realise you have been following your thoughts, then you are doing it right. Meditation is not about stopping thoughts altogether, but about learning to observe them without judgement and letting them go.

Thoughts Are Healthy and Good

Thoughts are a sign that you are releasing stress. They are healthy and good, and when you become aware that you are thinking, gently return to your focus. You are literally rewiring your brain to focus, no matter what.

Keep Going

If you stick with it, you will start to see monumental changes in your life. You will begin to notice moments of transcendence, where you go a few seconds without a thought. These moments will become more frequent over time, but it takes practice – thousands of hours, in fact.

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Try active meditation

Active meditation can be a great way to stop intrusive thoughts from sabotaging your meditation practice. Active meditation gives your brain a task to focus on, so that there is less room for other thoughts to creep in.

  • Pick one word that describes an emotion you would like to feel more of: Joy, Love, Happy, Peace, Calm, Hope.
  • Close your eyes and visualize the word in your head.
  • Pick a colour that goes with the word and visualize the word in that colour.
  • Fill the background with another colour.
  • Now, with your eyes closed, write the word one letter at a time in your head.
  • As you are writing the word, say the letters quietly to yourself in your head.
  • Write the coloured word on the coloured background over and over in your head while you say the letters quietly to yourself.
  • Set a timer for 10 minutes and keep doing the exercise until the timer goes off.

If you find this exercise challenging, that's okay! Do as many steps as you can to take up all of your focus. If your mind wanders, don't judge yourself or label yourself as doing it wrong. Simply go back to the activity and focus on the vividness of the colours and the word in your head. You can also add in more steps if you need to occupy more of your attention. For example, you can try to feel the emotion of the word as you are writing it in your head.

Once you have done an active meditation a few times, you may find it easier to try a more traditional mind-clearing meditation. There are wonderful benefits to both types of meditation. However, in order to experience the benefits, you must practice regularly. Ten minutes a day is enough to start feeling the benefits in just a few days. You should start to notice that you feel calmer and less stressed. Within a week or two, things that used to upset you may not bother you as much anymore. You will also feel greater clarity in your thinking and an improved ability to focus.

Frequently asked questions

It is normal for thoughts to arise during meditation. Instead of trying to stop thinking, try to observe your thoughts without getting carried away by them.

Focus on your breath. When you notice you are thinking, gently bring your attention back to your breath.

Don't judge yourself or feel frustrated. Simply notice you are thinking and gently bring your attention back to your breath.

Aim for 10 minutes of meditation per day. You can also break this up into smaller sessions throughout the day, such as three to four minutes in the morning, three to four minutes in the afternoon, and three to four minutes in the evening.

There are many types of meditation, such as focused attention, active meditation, and traditional mind-clearing meditation. Experiment with different types of meditation and find what works best for you.

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  • Aisha
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