Meditation tips for the busy mind | The Optimist Daily
Today’s Solutions: July 15, 2024

For many people, the hardest aspect of meditation is clearing your mind. It happens to the best of us: we sit down to meditate and our minds are suddenly filled with to-do lists, what to make for dinner, or how to go about tackling that challenging work project. If you tend to overthink while meditating, we have seven tips to help you clear your mind and quell those overactive thoughts. 

  1. Create a consistent schedule. Finding a time in your day to regularly practice meditation will help you train your brain to quiet during that designated period. Choose a time in your day when you won’t be distracted by work or family demands that could make clearing your head even more difficult. 
  2. Create a designated meditation space. It’s a lot easier to focus on meditation when you’re not surrounded by distractions. Find a quiet place in your home or yard where you can meditate without interruption. 
  3. Consider meditating with others. Meditating with other members of your household can help everyone adopt this healthy habit and hold you accountable for the practice. Plus, if everyone is meditating with you, there’s less chance for outside distraction. 
  4. Use a meditation tool. Sometimes we need a little help in clearing our minds. Meditation podcasts or videos can guide you into a quiet space and help you clear your mind with targeted instructions and background noise. 
  5. Consider music. If guided meditations aren’t for you, some simple background music may do the trick. Plus, headphones will make it harder to be distracted by external stimuli.
  6. Get active first. In addition to meditation, exercise can be a great way to reduce anxiety and clear our heads. Try practicing yoga or going for a walk to help prepare your mind for meditation. 
  7. Start with breathwork. Begin your meditation session with intentional breathing before you clear your mind to set the stage for a more effective session. Deep, regular, breaths will relax your body and make it easier to get into a meditative headspace. 

Like any other skill, meditation takes practice. It’s normal to feel fidgety and distracted when you begin meditating. Use these strategies to help you clear your mind and you’ll find it’s easier and easier to banish intrusive thoughts and distractions.

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