How to Quiet Your Mind During Meditation

pensive woman looking at window

What do you think is one of the most used excuses as to why someone can’t meditate or why they don’t want to try it? You guessed it! I’ve been there, and you’ve probably been there too…

“I can’t clear my mind, meditation doesn’t work for me”.

– Everyone at some point

But don’t worry, there IS actually a beautifully simple magic trick that you can use to make yourself successful at meditation. Are you ready for this?!?!? It’s going to blow your mind.

Meditation itself is the magic trick. THERE IS NO WRONG WAY TO MEDITATE.

Yeah, yeah, yeah, I can feel your eye roll through the screen.

But here’s a little trick I remind myself of often to give me confidence in my meditation practice. The focus of meditation is not to completely clear your mind. It’s to increase endurance to gradually be able to focus for longer periods of time, and the ability to acknowledge thoughts coming in and out, but not emotionally getting attached to them.

So when your mind starts to wander to your to-do list, acknowledge the thought, but don’t get invested in mentally figuring out the tasks right now. Just make a mental note* and begin again focusing on your breath. If you only get in 20-30 seconds of continuous focus time at the beginning, no problem. You did not fail at it. Just like you would never run a marathon without training first. Slow and steady wins the race in most things in life.

They typical mediation session, even for professionals, goes something like this:

Breathe in, breathe out, breathe in, breathe out > random thought, random thought, random thought, random thought > oh shoot, I’m supposed to be focusing > Breathe in, breathe out, breathe in, breathe out > random thought, random thought, random thought, random thought > oh shoot, I’m supposed to be focusing > and so on and so on……..You get it, you’ve done it.

No, you're not meditating wrong. How to push past the doubt and frustration. I have a few simple tips to get you started out that even the most stressed brain can focus on.

Here’s the truth. Anyone can do it. You just have to try.

Will everyone like it? No. And that’s ok too.

My mission is simply to share the availability and adaptability of meditation with the world, and I know it will reach the right people. I have faith that those who need it will come across it.

So, while you’re here, take a listen this weeks Mindful Actions podcast episode: Give Yourself a Break and Calm Down where I go into detail about being super busy and stressed, and therefore, I’m increasing my meditation time so that I can be more productive. What? Meditate more to increase productivity. Yep, you betcha!

I’ll leave you with the Zen Proverb I talk about in the podcast:

You should sit in meditation for 20 minutes a day, unless you’re too busy, then you should sit for an hour.

Zen Proverb

*Did you catch my plug for the newsletter? My weekly Mental Notes goes out every Monday. Subscribe now and get a set of positive affirmation phone wallpapers PLUS 2 of my video meditations on YouTube. See you on the zen side!

Peace – Love – Om.

About The Author

Mindful Actions by Beth Backes

I help women begin their mindfulness journey through daily intentions & gratitude. Together, we’ll identify the joy and confidence you’ve always had within you and let it shine. Host of Mindful Actions Podcast.

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