What to think about when you meditate or what to do with your thoughts?
What to think about when you meditate or what to do with your thoughts? Wondering what to think about when meditating and what to do with your thoughts when meditating? [...]
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What to think about when you meditate or what to do with your thoughts?
Wondering what to think about when meditating and what to do with your thoughts when meditating?
What to think about when meditating? The goal of meditation is to detach from your thoughts, so what to do with your thoughts when meditating? It can be hard to tune out your thoughts, so here are a few tips on what to do with your thoughts while meditating. In addition, we will see how to react to our thoughts and how to return to our meditation.
It is normal
The first thing to understand is that it is completely normal to have thoughts that come and go when practicing meditation. The brain has no switch and even if we close our eyes to meditate, our thoughts continue to exist. They can sometimes be so insistent that we end up wanting to give up meditation and believe that it is not for us. Our brain is made to reflect and think, when we are awake. Moreover, he continues to work even at night since we are dreaming. So it’s a hard machine to stop. In our modern times, our brain and our senses are more and more solicited. They are exposed to overinformation, overconsumption and performance.
It is not a fight
During the practice, we ask our brain to stop, refocus and recharge. The practice of meditation detaches us from the rational. Rather, it connects us to the immaterial, spirituality and our inner being. The worries of the moment linger and we ask our brain to put them aside for a while. When asked to do this, our rational mind will react and want to impose its thought. We therefore become in a state of inner struggle against our thoughts while the practice of meditation is absolutely not a struggle.
It is not a competition
Of course, it is not by snapping your fingers and taking three breaths that the magic of meditation will be felt the first few times. Although we would like it to be instantaneous, it takes practice. Some people who teach meditation mention it. The first thing to do is to tell yourself that it’s normal and not to fight. As a first reflex we can say to ourselves “oh no, I am thinking of this person, of this situation, I am supposed to meditate, I cannot do it!”. It is not a competition. There is no point in panicking, feeling guilty or getting into all these states. There is no bad meditation.
What to think about when meditating or what to do with your thoughts
What to think about when meditating or what to do with your thoughts
Rather than fight, we must welcome them and then let them pass. It’s like looking at cars in traffic. We see them, we hear them but we don’t cling to them. We quietly detach ourselves from thoughts by letting them pass.
Coming back to breathing
A good way to drive out intrusive thoughts is to come back to the breath. Say to yourself “ok, I thought of that, it’s okay”, then make the decision to put your attention back on the breath. For example, you could count breathing times. On inspiration, count 1-2-3-4-5. On the exhale, count 1-2-3-4-5. Counting the breaths diverts intrusive thoughts and brings your attention back to the present moment.
Coming back to the object of meditation
Depending on the type of meditation you are doing, it is possible to return to the object of meditation. For example, if you are doing a root chakra meditation, focus your attention on the color red. Imagine a light radiating down the base of your spine. Here is another example, that you are doing a meditation with a candle. Bring your attention and your eyes back to the flame, list its colors, let yourself be lulled by its movement. Close your eyes, then keep this image.
Recite a mantra or a prayer
Reciting a mantra allows you to put your focus on speech and voice. The OM mantra is the most popular but you can use a phrase in your language. For example, you repeat the phrase “I am calm and peaceful” several times. You can also recite a prayer, such as the wise words of Mother Teresa in the text “Life is life”.
Listen to a guided meditation or relaxing music
If you find it difficult to meditate in silence, you can listen to guided meditations or relaxing music. When your thoughts take over, return your attention to the voice or the music. You will find guided meditations on my Youtube channel.
There is no bad meditation
You may have planned to meditate for a certain period of time. Whether it’s five, ten or more minutes, don’t put any stress on what happens during that time. It is very likely, especially in the beginning, that there will be minutes devoted to your thoughts. For example, you have thought about the children’s lunches, the cleaning to be done, the meeting with your boss, or any other object of concern. The time you give to the practice does not have to be perfect. There is no bad meditation. The time you have given yourself to refocus is a gift. Even if you have been in your thoughts for twelve out of fifteen minutes, that does not mean that your meditation is not valid. Sometimes great ideas can emerge from meditation!
Don’t doubt about yourself
Meditating for a period of time takes practice, so be kind to yourself. There is no point in saying to yourself “I am not capable, it is not for me, I am not good or not good”. You have to say to yourself rather “Ok, I had thoughts but I was able to bring myself back to the breath, to the object of my meditation”, “I took time for myself”.
Ask yourself why thoughts are invasive
Even if the meditation does not go as desired, it is valid. After meditation, it may be beneficial to ask yourself why the thoughts are so intrusive. Why we can’t let go of these thoughts. Maybe there is something to fix? If you’re stressed about time, you can set up an agenda or a to-do list. For my part, what is on paper or on my phone, frees me because I have a support on which to count. Think about what can lighten the flow of your thoughts? Could writing down your intentions for the day before meditation be beneficial for you? To find out how I make my notebook of intentions and gratitude, read this.
Thoughts and feelings during meditation
During meditation, different types of thoughts may arise. Our concerns may be logistical such as our to-do list or our doctor’s appointment. There are also the worries of life and negative thoughts, which can be more difficult to dismiss. These emotional concerns are no longer just at the level of thought but live in the physical body. I will do an article on this subject, namely, how to manage our emotions during meditation.
Time for yourself
I hope these few solutions to know what to do with thoughts during meditation can help you. Practicing meditation requires practice and patience. There is no bad meditation. There is only time for yourself, to calm down, refocus, connect to your inner being and to the universe.
I wish you the best.
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