Can't focus during meditation? Here's what to do |
Can’t focus during meditation? Here’s what to do

Can’t focus during meditation? Here’s what to do

17 May, 2020

Experts estimate that the mind thinks between 60,000 to 80,000 thoughts a day. Of these, 80% are negative and 95% are exactly the same repetitive thoughts. It’s easy to say that while meditating, we should focus on the breath and release thoughts as they arise, but it’s difficult to put it into practice. We should not ignore our thoughts. Instead, work with them. As a thought pops up, acknowledge it, let it go, and return to the breath. Mamta Rohra, a Spiritual Counsellor and a Tarot Card Reader discusses what happens while we are meditating and we can’t control our thoughts.
We can become mindless while meditating, through years of dedicated practice. When a thought comes, let it pass. If the same thought persists, we can introspect on it later. Rohra states that thoughts arise since the mind is not used to being quiet and it needs constant activities to feed upon. If we do a meditation of ten minutes, even if for a minute or a few minutes, if we can stay in an undisturbed state without engaging ourselves with any thoughts, then we can stay calm throughout the day by training our mind through meditation. Buddhists chants like Om Mani Padme Hum and Namu Myoho Renge Kyo are effective for chanting while meditation or after meditation since chanting helps us to examine our thoughts.
Practice Surrender and acceptance
Meditation teaches us to surrender any situation to God and accept whatever comes our way. Whether we get what we asked for from the Universe or not, meditation helps us to empty ourselves, accept things as they are and surrender to God.
Master the art of controlling thoughts
A dedicated practice of daily meditation over many years results in mastering our thoughts. For a beginner, if we meditate for a year, we will slowly feel that out of daily ten minutes of meditation, we are able to let go of our thoughts for two to five minutes daily and solely focus on the meditation, instead of contemplating over our thoughts. Over a period of time, we can master our thoughts during meditation by not thinking over it and just letting it pass.
Addressing our thoughts during meditation
When we are sitting for meditation and thoughts arise, we should introspect on it later, after we finish meditating. Since after meditation, we are in a state of complete calmness, if we are going through any challenges or if somebody is angry with us, we can introspect on questions like, why is this person behaving in a certain matter ? Have I done anything wrong? Or is it that the person is going through some personal challenges?
Journaling, a wonderful tool to be practiced along with meditation 
Journaling helps us to release negativity, anxiety and stress. All negative experiences of life and suppressed emotions which have been pushed under the carpet can be journaled. Even the thoughts which come to us during meditation should be journaled , so we can find solutions and introspect on it. Rohra suggests that journaling should be done along with meditation to help train our mind to  focus well during meditation while journaling will take care of releasing suppressed emotions, anxiety and our monkey mind which feeds on unlimited thoughts. If we do journaling along with meditation, there are less chances of thoughts arising during meditation.
Meditation helps us to stay calm 
If we have any challenges at home or at work or if we lose a loved one,  even if we don’t meditate during that time, the dedicated practice of meditation builds up our internal reservoir of peace over a period of time which acts as a reserve to help us stay calm during difficult times.
Meditation heightens our intuition
It helps us to find solutions to our problems and helps us heighten our intuition, by connecting with ourselves daily. Our intuition which is the voice of the divine always guides us perfectly when we are attuned with ourselves through daily practice of meditation.
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