How do I handle constant thoughts during meditation?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.It is perfectly normal to have constant thoughts during meditation. It is natural for your mind to produce thoughts like clouds passing over the sky. I remind students that this is not a failure. We build skills by being aware of thoughts without following them. The practice is soft redirection.
Neutral Labeling
- Silently say 'thinking' when noticing mental distraction
- Use non-judgmental tone like naming weather
- This creates psychological distance from thoughts
Anchor Reinforcement
- Return focus to physical breath sensations
- Notice air movement at nostrils or belly rise
- Add finger pressure on knee as tactile anchor
Focusing strengthens attention. Each time your mind wanders and you bring it back to focus, you exercise your attention and enhance it. I compare this to strengthening muscles through lifting weights. Repetition for the sake of developing strength rather than perfection is the key. This is the focus of your meditation progress.
Judgment often comes after distraction. Pay attention to it as well. Just label the thought judging, and return to the focus point. I like to use the three Rs: Recognize, Release, Return. You disrupt automatic thinking. This carries over into situations of daily life.
Progress may be simple to observe. You notice thoughts quickly. You are calmer in your reactions. I keep track of this with students. Your meditation skills continue to improve, as long as you practice regularly. Trust the process- the mind will settle naturally over time.
Read the full article: 10 Meditation Techniques for Beginners
