Q: During meditation, I am getting more thoughts continuously running in my mind, I am getting distracted by those thoughts and can’t focus on meditation so, help me. 🙏🙏🙏
A: It is possible that you are currently preoccupied with work or unresolved issues, which allows these thoughts to intrude and disturb your mind. Even if there are no pressing work matters, other thoughts may arise spontaneously. These thoughts are often things you have engaged with or become aware of, and your mind holds onto them subconsciously.
The natural state of the mind is to wander, much like a monkey swinging from branch to branch. It is difficult to keep the mind still, just as it is hard to keep a baby from moving. If we try to force the mind to stay still too much, it will resist and create more tension. Therefore, it is not surprising that our minds are often filled with thoughts, shifting according to emotions and circumstances.
Our minds are habitually directed outward to the world, sometimes for 50, 30, or 20 years—engaged in education, work, relationships, and problem-solving. When we suddenly decide to meditate and expect the mind to be still immediately, it can be challenging. Children, on the other hand, can access inner peace more easily if they are not overly distracted by play and are guided correctly. Their minds are not yet deeply accustomed to the analytical processes that adults use to manage external matters.
The key is to train the mind to become familiar with stillness and inner calm, as if returning to a childlike state.
Training Method: Two Parts
Part 1: During Meditation
Set a clear time for your meditation sessions. This allows the mind to recognize that this period is not for thinking or addressing work issues. Once you begin meditating, anchor the mind to something steady, such as the breath, the center of the body, a crystal ball, light, or a mantra. Choose what feels most comfortable. If thoughts arise, do not feel frustrated. Simply acknowledge them without engagement and gently guide your mind back to the chosen anchor. You may have to do this hundreds or even thousands of times, and that’s perfectly fine.
If the volume of thoughts becomes overwhelming, open your eyes and observe your surroundings for a moment. When the mind feels at ease and can let go of these thoughts, gently close your eyes and continue.
Part 2: In Daily Life
Throughout the day, maintain a sense of calm, joy, and brightness. During activities that require little thought, such as showering, brushing your teeth, or watering plants, practice bringing the mind back to yourself. You can adopt the same focus as during meditation. Initially, you may forget after a while, but as soon as you remember, resume the practice.
Once you become more skilled, increase the challenge by practicing this during work or conversations with others.
Instead of letting the mind drift with familiar stories and concerns, build a new habit of keeping the mind within. When the time comes for deep meditation, the mind will easily settle inward. You will feel light, clear, and comfortable, free from distracting thoughts.
I hope you will overcome the distracted thoughts and reach the inner peace easily soon. 😊
