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Do you get distracted while meditating?
Yep, we’ve all been there. I have my good and my bad days, too.
When I started out I was really bad… like REALLY bad.
Every two seconds my mind would just go bananas.
It went off in every direction, except for where I wanted it to go.
To be honest, I’ve struggled to concentrate all my life.
I’ve struggled to focus through school, at work, everywhere.
I didn’t just have a monkey mind, I had a crazy drunken monkey mind.
Being able to improve my focus is actually one of the reasons why I first started to meditate.
I wanted to create a habit that was going to help me be able to concentrate better.
And what do you know… It worked!
Over time, I learned some techniques of how to bring my focus back to my meditation.
This not only helped me to improve my meditation skills but also my focus throughout the day.
And the main thing I learned was that we need to understand and accept that this is how the mind works.
It’s going to go crazy, it’s going to wander off.
But, you can choose to become aware of it drifting off and focus on one of these techniques to bring your mind and focus back.
So, since it’s my goal to help you get the most out of your meditation practice.
Today we’re going to dig into some of the best ways to maintain or even bring back your focus while meditating.
I’m saving my favorite one for the end, like the icing on a cake.
So, make sure you read through.
I also create a video on this topic. Check it out here:
Best ways to stay focused during your meditation:
1. Don’t get discouraged.
2. Find a quiet place.
3. Listen to your breath.
4. Be still.
5. Focus on your palms.
6. Use a mantra.
7. Use your breath.
8. Try guided meditations.
9. Try meditation bowls.
1. Don’t Get Discouraged
Meditation is simple, but it’s not always easy.
It’s very common to get distracted very every 2 seconds.
That’s just the way our minds work.
Everybody goes through this, especially in the beginning.
It doesn’t mean you can’t meditate!
Many people mistakenly think that if you can’t sit completely still and block out all your thoughts this means you’ve failed at meditating….
And you’ll never be able to.
This is not true at all!
In fact, this is complete BULL$#&@.
Meditation is a way of observing your thoughts and accepting that wandering off is what the mind naturally does.
It just goes off drifting from one thought to another like a ping pong ball being hit back and forth.
You won’t completely change that no matter how hard you try.
But you can definitely improve it.
With some practice and consistency…
You’ll find that whenever your thoughts go AWOL, you’ll be able to catch them and gently bring them back.
What I’m saying is don’t let yourself be discouraged by your mind drifting off.
It’s perfectly normal.
Understanding this is going to help your meditation practice a lot.
Still, keep in mind that you don’t want to overdo it in the beginning.
Don’t push yourself to meditate for long periods of time from the start, because that’s bound to discourage you.
Just try 5 to 10 minutes every day and eventually you’ll be able to grow from there.
2. Find a Quiet Place
Since we’ve just talked about how hard it can be to keep your mind focused, this second tip is pretty obvious.
You’ll just be making it harder on yourself if you’re trying to do it in the middle of a circus ring…
Or even just with your family running around making noise.
My advice is basically to not underestimate how effective a quiet little spot dedicated to your meditation practice can be.
Just take a quick break from all the distractions, to work on yourself.
Find a place you can make your own and where you feel comfortable and calm.
Also, and I shouldn’t have to say this, turn your phone off or put it on airplane mode when you’re meditating.
There’s nothing more distracting then having your phone making sounds while you’re trying to get all zenned out.
Enjoying your own quiet, private corner will do wonders for your ability to concentrate.
I’m currently in living in Thailand and as much as I love this country, every you go there seems to be a lot of noise.
But, I try to get away from it as well as I can and just find a nice, quiet place.
Somewhere that I won’t get distracted and that really helps improve my focus and my practice.
When I first started to meditate all the background noises would have made it so much more difficult for me to meditate.
But, now I am able to meditate pretty much anywhere.
Still, I prefer to do it somewhere quiet.
3. Listen to Your Breath
This next step is actually a meditation technique, not just a tip.
Obviously, listening to your breath also requires concentration and focus.
After all, it doesn’t come naturally.
But, if you focus your mind on listening to your breath you’ll see that it’s all about bringing yourself into the present moment.
After you’ve found a quiet spot for your practice what you can do is simply relax, collect yourself and close your eyes.
Let your mind and body relax by taking a few long deep breathes.
Then, bring all your focus to your breath.
Just focus on it gently coming in and going out, try and slow it as much as possible while trying to still hear it.
Listening to your breath helps calm you down and gives you something to concentrate on so your mind doesn’t go crazy every two seconds.
4. Be Still
What you need to understand is that sometimes you can actually be trying too hard.
When you’re too determined to sit still, control your wandering mind, and meditate.
That’s when you’ll find you won’t be able to do it.
Meditation is not like lifting weights.
It’s not about how hard you try or how long you can sit still for.
But it’s a way to lift the weight off your shoulders, to let go of the stress and pressure of everyday life.
It’s your time to reward yourself, so enjoy it.
Sitting still is all about being able to relax your body so your mind can follow.
Close your eyes. Find a comfortable position.
Use your exhale to let go of any negative feelings you may have bottled up inside.
Then, sit still and focus your attention on your body and do not move.
It’s not as hard as it sounds at first, trust me.
5. Focus on your hands
Similar to focusing on your body but still slightly different.
I just started doing this one recently and I love it.
Simply focus on your hands.
When you really focus on them you’ll be able to feel the energy.
It will help you to feel more present.
That, in turn, will help you improve your focus in your meditation practice.
I find it’s a nice and easy, but effective way to also stay present in my day to day life.
6. Use a Mantra
You’ve probably heard of mantras.
According to Wikipedia…
‘a mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit believed by practitioners to have religious, magical, or spiritual powers.’
A mantra is basically a word or a phrase that’s repeated over and over again.
It helps improve focus because you’re concentrating on the repetition.
I know a lot of people find it very effective.
Each meditation practice is different and so are the techniques you can use.
It’s all about finding what works best for you.
In the end, everyone’s different and everybody likes different things.
7. Use Your Breath
This next technique is one of my favorites…
It’s had incredibly powerful effects in my life and in my meditation practice.
The breath and understanding how to use the breath in certain situations is an absolute game-changer.
As soon as your mind starts to wander off, notice it.
You can bring it back by just taking a few long, deep breaths.
Ideally, you should breathe in through your nose, but whatever works for you is just fine.
Then, you slow the breath back down as your mind focuses again.
It works wonders to calm you down and improve your concentration.
Knowing how to control your breath in different situations is a really powerful skill to have!
Check out our blog post Is Breathwork the Best Way to Control your Emotions?
8. Try Guided Meditations
Guided meditations can be especially good for beginners.
They can give you some structure, direction, and improve your discipline when you’re starting out to meditate.
It can be a useful way to drown out any distractions because it keeps you focused on the voice of the speaker.
There are hundreds of apps you can use for guided meditations and you can also find many on Youtube.
With so many styles available out there, you’ll have plenty of choices to find what works for you.
I started out with guided meditation but after a few months wanted to develop my meditation further.
They helped me a lot but I eventually moved on from them.
9. Use a Singing Bowl
Yes, this one is my absolute favorite, I’m not gonna lie.
I promised I was saving the best for last and here is my secret sauce… Tibetan singing bowls.
Whatever you want to call them – Tibetan or Himalayan, meditation bowls…
They are an incredibly effective way of focusing your mind.
They also have many healing effects on top of helping you improve your meditation practice.
I first discovered them when I was going through some difficult times in my life and my motivation for a lot of things – meditation included – was just pretty much non-existent.
Signing bowls helped me find my love for meditation again.
So, I would definitely highly recommend you try using Tibetan singing bowls in your meditation practice.
They really are a powerful meditation tool.
Check out our beautiful range of Tibetan Singing Bowls Here!
I’m constantly going on and on about the benefits of meditation and advocating for everyone to create a consistent practice.
This is because I’ve seen so many improvements in my life after starting my meditation practice.
So, I want to share it with the world.
Meditation is an incredibly powerful practice and a powerful tool that you can use to help improve your life.
The one thing you need to keep in mind, especially when you’re starting out, is that you’re going to get distracted.
But it’s all normal… Don’t get discouraged by it.
As you’ve seen, there are different tips and techniques that you can use and implement when you get distracted and they really work.
Using them is going to help you stay consistent and enjoy your meditation practice so much more.
Until next time,
Co-founder of Lamajo.
Leave a comment below with your favorite technique…
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