There are many misconceptions about meditation. One is that your mind shouldn’t wander. Some people believe you should be able to automatically and perfectly silence that nonstop, chattering, mostly negative inner voice that’s always talking to you.
People who have been practicing meditation their whole lives will tell you that it’s impossible to do it all the time.
Even the most experienced disciple of meditation will have their mind wander. It’s just normal and natural. There is no judgment to be made here. If your mind wanders while meditating, take notice of your thoughts and emotions. Don’t judge them. Recognize them.
Imagine That You Are an Objective Viewer
You don’t have an opinion. Let your thoughts be present. If your mind wanders from a clear state to the fact that you have to pay a big bill tomorrow and you’re a little short financially, just look at that thought. Don’t take an opinion. Imagine it’s not your experience but that of someone else.
It’s like watching a movie where you have no input. Tell yourself that this is just a thought, and let it be. Allow it to be present. You recognize your wondering mind objectively. This allows you to quickly return to a carefree mental state. That’s not the case if you judge yourself harshly for your mind wandering.
You May Want to Try Meditation with a Mantra
A mantra is a word or phrase repeated during meditation. This gives your mind something to do. Beginners will speak a mantra out loud. Over time you develop the ability to use this anchoring point silently in your mind.
It can help you reduce the number of times your mind wanders away. Transcendental meditation is one of the practices where mantras are used. The phrase or word you repeat is intended to help you keep your attention on your meditative state of mind.
Focusing on your breathing can also direct your attention away from outside thoughts. You breathe deeply, pause, and then slowly let out your breath. How does it feel? What is the breathing process like? Again, don’t be judgmental. Just recognize what you feel and what you hear as you breathe.
Breathing exercises and mantras might help you control a wandering mind. Remember that it is normal for your mind to drift off while meditating. It doesn’t mean you’re doing anything wrong. Observe your thoughts objectively and then reenter your meditative state.
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