Let's get this clear from the beginning: Meditation does not aim to stop all thoughts. But in reality, meditation teaches us to not hang on to our thoughts and also to not run away with them.
Meditation is an incredible way of connecting with oneself, becoming aware of our feelings, and exploring our thoughts. However, it can be difficult to keep your mind from wandering while meditating sometimes. To concentrate better, you require adequate techniques and practice to achieve it. Here are some effective ways that can help you avoid recurring thoughts while meditating.
Count your breath
Breathing exercises are helpful to keep your mind busy and can also help your body to relax. Simply count your inhales and exhales, beginning at one and ending at 20, and repeat it. If you lose count and your mind starts wandering, that is okay – begin from 1 again.
Draw shapes with your breath
Get experimental with various breathing exercises, like drawing a shape with your breath (inhale-hold-exhale or inhale-exhale-hold). For balancing your breath, try ‘drawing’ a square in your mind. Sometimes visual elements can help your mind concentrate better instead of counting breaths. Find out which one works best for you.
Practice guided meditation
There is no right way of doing meditation. Silent meditation is one way of doing it, but you could also use a guide to assist you. When someone asks you to visualize something, it becomes easier for your mind to focus only on what they are saying. Your mind will be occupied visualizing the things they are telling you, thereby preventing your mind from wandering.
Embrace your thoughts
While engaging yourself in silent meditation, instead of pushing your thoughts away, try to welcome them. If you try hard not think about something, it will only compel your mind to think more about it. Welcome and embrace your thoughts to make yourself feel freer.
Pen down your thoughts
If you have many thoughts running on your mind, journaling your thoughts can be helpful before meditating. Journal your thoughts in a journal as they pop up in your head without analyzing them. Just note down everything you are thinking. Take a couple of long, cleansing breaths and sit down to meditate.
These practices will help you tune in and slowly give you the gift of calm and space.
