Looking after your mental health and wellbeing is so important to living a truly sustainable lifestyle. Meditation can be a powerful tool for making sure your mind is as healthy as your body... but when you are feeling stressed or overwhelmed, it can be difficult to focus while meditating. This effects even people who have an established meditation routine – sometimes your brain won't stop racing, no matter how hard you try.
Whether you're a beginner still trying to find their flow or find yourself struggling with your regular meditation practice due to current stressors, here are some tips to help you clear your mind and focus on your meditation.
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Find a quiet place to meditate: This may be difficult if you are stressed or overwhelmed, but it is important to find a calm and peaceful space to focus on your breath and relax. Another helpful tip is to try to meditate in the same place every time. Your brain will begin to associate this location with relaxation, making it easier to focus.
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Establish a mantra: A mantra is a word or phrase, such as "om," that you repeat to yourself during meditation. Repetition of a mantra can help clear your mind and focus on the present moment.
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Use a visualisation: Visualising can also help to clear your mind and focus on the present moment. Picture yourself in a calming and peaceful place, such as a beach, garden or even an iconic place like the Sydney Opera House in the middle of the night! The more detailed your visualisation is, the more effectively it will be at transporting you out of your current stressors.
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Listen to meditation music or sounds: If you find it difficult to focus on your breath, try using meditation music or sounds. The tranquil sounds of nature or chime can help to calm your mind and focus on the present moment.
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Count your breaths: Another way to focus on the present moment is to count your breaths. Try 'box breathings' – inhale for a count of four, hold for a count of four, and exhale for a count of four. Repeat this cycle as many times as necessary to clear your mind.
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Utilise a meditation timer: If you find it difficult to focus for an extended period, try using a meditation timer. This will help reduce or eliminate worries about the time passing or being able to meditate for 'long enough'. There are lots of different meditation timers available online or as phone apps – try a few to find the one that works best for you.
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Don't be hard on yourself: Here's the thing - it is perfectly normal for your mind to wander during meditation! Don't worry if you can't focus for the entire time or if experience racing thoughts. Simply acknowledge the thoughts, and then let them go. Be kind to yourself and don't stress about your meditation practice. An imperfect meditation is still better than none at all.
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Practice regularly: The more you meditate, the easier it will become to focus your mind. Try to practice frequently, even if it's just for a few minutes each day. This will help you to develop a regular meditation routine and improve your concentration.
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Find a meditation buddy or join a community: If you find it difficult to stick to a meditation routine, try finding a meditation buddy or join a meditation community. These are people who can support and motivate you to keep meditating, even when you don't feel like it. Being a part of a meditation community can be very helpful when it comes to developing and maintaining a meditation practice.
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Experiment with different techniques: Try different techniques until you find one that works best for you. A trick to finding your style is to think about how you learn best. If you learn by listening, try guided meditations. There is no right or wrong way to meditate, so discover your style and stick with it.
- Be patient: Don't expect to focus your mind perfectly every time you meditate. It takes practice and patience to develop a clear and focused mind. Just keep practising, and you will eventually find your groove!
