Keeping your mind from wandering is one of the hardest things to master when it comes to meditation. Some people find that they can easily sit for a few minutes, but hardly anyone can focus on only their breath for that amount of time. Instead, what happens is their mind begins to wander within just a couple of seconds!
If this sounds familiar, do not fret! I have a few tricks that you can easily use to quiet your mind as you are meditating. Now, these tricks will not start working immediately, but if you continue to use them, you will start to see results in just a few days.
Here Are the Tricks That You Need to Know if You Want to Quiet Your Mind During Meditation:
Trick #1 – Know That You Can Never Meditate the Wrong Way
There are so many misconceptions when it comes to meditation, so you probably think that there are a right and a wrong way to do it. However, let me be the person to tell you that there is no wrong (or right) way to meditate! You do not need to keep your eyes closed, you do not need to light candles, and you do not need to focus on anything but your breath. Of course, you can do all of those things if you want to, as only you know how you will feel the best when you are meditating!
Before you take a few minutes to meditate the next time, I urge you to think about how you want your meditation sessions to look like. What will make you feel better? What will allow you to feel successful each time? You may need to make a few tweaks over the next few sessions, but you can and will find the process that will fit your individual needs.
Trick #2 – Don’t Silence Your Thoughts
It is so easy to think that you must only focus on your breath as you meditate, and you may over time. However, for now, allow all of those other thoughts to enter your brain and then let them go! You can either make a note of all of those thoughts in your head (if you think that you can remember them later) or you can keep a notebook close by to jot them all down. It is really important to not dwell on anything that pops into your head when you are meditating because that will not allow you to relax and enjoy the moment like you should.
Trick #3 – Find Your Focus
As I mentioned above, many people focus on their breath when they are meditating. You may choose to focus on your breath or you may choose to focus on another item altogether. A few favorites include a flower, a lit candle, a beautiful painting of a landscape, and a helpful word written on a piece of paper or on a canvas.
If you want to close your eyes, then you may want to place your focus on an area that you love. This could be the beach, the mountains, the middle of a busy city, wherever you feel will help you stay focused on what makes you happy and relaxed.
Trick #4 – Find a Comfortable Location Where It is Quiet
It is a misconception that you need to sit on the floor, criss-cross applesauce when you are meditating. While you can sit this way, with your hand’s open palms up, you can also sit in a chair or on a couch. Also, consider all of the locations that you are in throughout the day. You may think that your living room is the best option until someone in your family comes in to interrupt you. Your bedroom may be a better option, as can a garden or another outdoor space, if you can guarantee no interruptions for a few minutes.
It is also helpful to have silence when you are meditating, as it will make it easier for you to stay focused. However, if the silence is too much for you, you can consider playing soothing music or using a sound machine. This can be extremely helpful if there is no quiet where you are and you want to block out some noise as well.
Trick #5 – Utilize a Timer
You should never focus on a clock or your watch while you are meditating because you will be more focused on the time than the meditation. Therefore, I recommend that you utilize a timer and set it for the amount of time that you want to meditate. Start with one minute and then extend the time until you can easily meditate for five minutes.
Trick #6 – Keep Meditating
It is not going to be easy to meditate in the beginning, and while you may feel like giving up numerous times, it is important to keep doing it. Trust me when I say that you will fail at keeping your thoughts at bay and you will not feel like you can sit still for more than a few seconds at a time. However, the more you practice, the better you will become. So do not give up!
As you are continuing your meditation journey, I know that you will be more successful as you use the six tricks I mentioned above. Join my Conscious Movement Course to learn how using different meditation techniques to grow resources to manage pain, deepening your connection with your body to resolve injuries and much more. I created this course using information that has helped hundreds of clients over the years and I know that you will find success with it too!
So start meditating now and see where your journey takes you for the future!