Why can't I stop thoughts during meditation?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.It is completely normal to struggle with stopping thoughts during meditation, and this is a natural part of the process. Your mind has a natural inclination to think constantly, just like a flowing river. Trying to impose silence oftentimes makes more mental noise, and frustration occurs. This was very intense for me when I first started my practice years ago.
Why Thoughts Persist
- Your brain's default mode network remains active during rest periods
- Evolutionary biology programs mental alertness for survival scenarios
- Recent emotional events create stronger thought reverberations
- Attempting thought suppression triggers rebound mental activity
Effective Response Techniques
- Acknowledge thoughts neutrally using mental labels like 'planning' or 'remembering'
- Visualize thoughts as clouds drifting across your mental sky without attachment
- Gently return focus to your breath anchor after noticing distractions
- Shorten sessions temporarily to reduce mental fatigue and frustration
Understand the neuroscience behind this. Regular practice creates neuroplastic changes that weaken the connections between emotional thought and nerve impulses. Your brain creates new circuits that negate automatic responses to situations. I measure your success by the reduction of physical tension in sessions. Change is gradual, not instant.
Set realistic expectations. Meditation is not about fostering emptiness, but rather about cultivating awareness. Each time you return to your point of focus, your mental muscles rest. I have noticed a decrease in the frequency of distractions for clients over the past few weeks. Your perseverance is rewiring your responses, and it's worth it, even if it seems slow-going.
Recognize distractions as wins. Being aware of distractions is actual progress. I remind students that being aware of their thoughts means they are meditating successfully. Your continued efforts strengthen your ability to resist rigid thoughts when daily life presents stressful circumstances.
Read the full article: Meditation for Stress: 10 Proven Techniques
