How To Meditate When Your Mind Won’t Stop Racing

For anyone that is new to meditation, it can be tough when you are starting off. It may seem like your mind won’t settle down, you can’t sit still, and you can’t stop thinking.

When I first began meditating, immediately a flood of thoughts would creep into my mind. Sometimes I would feel hungry, sleepy, or I would remember I needed to do something as soon as I sat down.

Now, when I sit in meditation, I take care of those needs ahead of time so I can be comfortable when I begin my practice.

One common misconception about meditation is that you must STOP the flow of thoughts.

This goal of quieting the mind is helpful because it shows us just how much attention we give our minds.

Whenever my mind would race, I tried hard to stop thinking but it only seemed to make things worse. Eventually, I learned to observe the thoughts that came without becoming involved in them.

In other words, you can watch your thoughts as if they were playing on a screen in front of you. You don’t need to imagine a screen, rather, just sit, relax, and watch your mind.

We often try to push thoughts away but this adds a sense of frustration to our practice.

Thoughts like “I can’t stop thinking, I’m bad at this, I don’t know if I am doing this right, I should give up,” can arise.

Likewise, you may even wonder, “Is this the way it’s supposed to be? Am I breathing right? Is this what it’s supposed to feel like?”

We need to be aware of this when it happens so we can see that these are also thought patterns. If you follow these thoughts and hold onto them, it will lead to more thinking.

Alternatively, by observing your mind you begin to create space in the flow of thoughts. As you do this, you learn that although you hear your mind, you don’t need to listen to its opinions.

In meditation, the breath or the body can be viewed as an anchor.

They are like a tool that you redirect your attention toward, so your attention is not fixated on mental noise. Thus, it is an aid in guiding the mind towards quietude and stillness.

This is why the practice can seem difficult in the beginning because you are “retraining” your mind and redirecting your attention. If keeping attention on the breath is difficult, you can try writing meditation, self-inquiry, and learn to practice mindfulness.

Regardless of the method, the essence of these practices is the same.

Be patient and when your mind wanders, just observe it.

You can even say “okay, there goes my mind wandering again, now back to the breath.” If you find that after one inhale your mind is already wandering again, this is okay.

Being able to observe this mental dynamic is progress in your meditation. It means you are deepening in self-awareness and expanding your consciousness.

Furthermore, if you notice any painful thoughts or emotions, facing them will help you to let go of them.

Don’t be afraid to do the inner work needed and face your painful emotions, this is how you set yourself free. Whatever comes up, acknowledge it.

This does not mean listening to it or following it, rather, sit with it and let it be there. Watch it arise, and observe it as it passes.

In time, your practice will become quieter and more refined, but this should not be considered a goal.

Forget about trying to achieve any state and let go of any expectations.

Anytime you feel your meditation has been dissatisfying, it is because you are expecting something. You are resisting the present moment instead of allowing it to be.

Instead, just be aware of what is unfolding in each moment even if that includes a racing mind and mental noise. In other words, accept everything and make peace with it all.

Don’t have any expectations that your meditation needs to be a certain way.

Be gentle with your practice and be open to whatever experience may come up for you without judgment and without clinging to it, whether it is emotional or mental.

Simply observe it. With practice, your mind will become more peaceful and it will be easier to stay with the breath because the desire to cling to your thoughts will subside.

With love,

Ravelle

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