How To Prevent Wandering Thoughts During Meditation

Meditation is a great opportunity to connect with ourselves,  become aware of how we feel, and explore our thoughts. However, preventing wandering thoughts while meditating can be quite difficult. It requires a lot of practice and sufficient technique to achieve it.

Many people believe that meditation is not for them, that they will not be able to stop thinking, no matter what they do. Some people even think that they are not able to relax. Therefore, it is necessary to understand that  meditation does not make you stop thinking or leave your head empty. 

If you have wandering thoughts while meditating, do not worry! This is perfectly normal since our brain is a very active machine. In fact, it is estimated that we have from 60,000 to 80,000 different thoughts a day. It is logical to think that with these numbers it is not easy to deactivate our thought process.

So, what meditation teaches us is  not to hold on to our thoughts and let them lead us away. It allows us to let our thoughts come and go,  but without letting ourselves be carried away by the story or the emotions they can bring to the surface. For this reason, learning to block wandering thoughts while meditating is the key to dominating this discipline.

Below are some helpful tips to stay away from wandering thoughts while meditating.

How can you prevent wandering thoughts?

1. Breathing exercises

Having a task to focus on is good for the mind. That said, breathing exercises are a great way to keep your mind centered. They also help the body relax.

To use this technique  , you can only count inhalations and exhalations. For example, you can count from one to a hundred. If your mind starts wandering and you realize you lost count, do not panic, it’s okay. Remember to be kind to yourself and just start over.

2. Draw or imagine shapes

Try to draw a triangle with your imagination while doing breathing exercises  (inhaling, exhaling and holding your breath). It does not have to be a triangle, you can also draw a square. It is up to you.

You can also help yourself by focusing on the shape of an object near you, so  that it is easier for you to concentrate. Try to light a candle and focus on the shape of the flame.

Practice guided meditation

There is nothing right or wrong when it comes to meditating. Silent meditation is one way to do that, and you can use a guide to help you. When someone tells you what to visualize, your mind will probably just focus on what they are saying. You will be preoccupied with imagining the things they tell you, so your mind will not wander.

There are many types of resources to choose from to get a guided meditation. Try different videos and audio clips and save the ones you like best. The best part is that many of them can be found on the internet for free, so look around a bit and find one that you like.

4. Accept your thoughts

When practicing silent meditation,  instead of trying to push your thoughts away, welcome them. Trying hard not to think about anything will only make you think about it even more. Welcoming your thoughts will make you feel freer. If you do not like the thoughts you have, connect them to a nice picture in your mind.

For example, you can imagine that your mind is the blue sky, and your mind is clouds passing over it. Or that your mind is a river and your mind is branches floating on it. That way  , you let your thoughts come and go, and you stay away from clinging to them. Just watch them float away.

5. Write down your thoughts

If there is a lot going on in your mind, it may be beneficial for you to write them down before you start meditating. That way, you will not keep your thoughts inside you, and you will avoid thinking too much about them.

Write down all the thoughts you have without analyzing or judging them. Do not think too much about them, the most important thing is that you express yourself through writing. Putting your thoughts on paper will allow you to be more relaxed while meditating. 

6. To meditate regularly

Meditating at the same time and in the same place every day will create a routine. Your brain will know what is going to happen, and it will be prepared for it. That way, you will feel more comfortable doing so. The mind is not used to being quiet, so if you only do this occasionally, it will force your thoughts back into your head because the mind does this naturally.

This is why it is so important to  create a habit of freeing yourself from your thoughts. Only then will you be able to prevent wandering thoughts while meditating.

Do not underestimate the power of meditation

Meditation is easy, but not easy. However, it is worth having it as part of your daily routine. Studies have shown that practicing this technique can have positive benefits for our emotional well-being and our physical health.

In addition, it is stated that it can treat serious conditions such as depression, anxiety, heart disease, high blood pressure, sleep problems and chronic pain. By following the tips in this article, meditation will be much easier for you. Now it’s your turn. Just meditate; the results will surprise you!