I’ve been meditating for a long time, yet I still find it difficult to completely switch off my mind. Here comes my “monkey mind,” the nagging, agitated thoughts that prevent me from achieving mental tranquilly.
Even when I set aside time for silence, I frequently find myself swept away by a wave of worries and concerns, followed by the question, Am I making chicken or fish for dinner tonight?
Even while the idea of calming the mind and blissing out in meditation seems incredibly restorative, for those of us with overactive thoughts, getting into a meditative state can be a challenge.
You might have come to the conclusion that meditation isn’t for you if you’re an overthinker. But specialists claim that everyone can meditate well, even those with active minds.
Here are nine tactics you can use.
Establish a regular schedule.
When it comes to calming our mind, practice makes perfect, just like with any other excellent habit.
A quick way to teach your brain that it is time to relax is to choose a consistent time of day.
According to psychotherapist Haley Neidich, LCSW, “consistent daily practice is a method to see the most mental health benefits from meditation.”
Obviously, this does not mean that you must schedule your daily meditation session at 6:00 a.m.
Rules for meditation shouldn’t exist. According to Neidich, it should be intuitive and comfortable for each practitioner. “The time of day you’ll actually keep to practicing is the optimal time to practice,”
Make a place for meditation.
When your back is to a whining toddler or you’re surrounded by laundry, it’s not exactly simple to enter a state of meditation. Your immediate surroundings are important, especially when you first start practicing meditation.
Create a special area in your home for meditation. It doesn’t need to be enormous.
This can entail choosing a specific chair, lighting a fragrant candle, or settling in front of a favorite picture. You’ll eventually start to equate this serene area with decompressing.
The more practice you get, the easier it will be for you to access the peace of meditation even when you’re not curled up on your favorite cushion at home.
Neidich asserts that meditation is both a spiritual and a practical skill. It must be portable so that we can take it with us wherever we go.
Mediate in groups.
Although it may seem like a very alone activity, there is surprisingly power in numbers.
“Collective energy is a strong thing,” says Los Angeles-based breathwork and meditation instructor Candice Fairoth. “There’s no doubt meditating with a partner or in a class can intensify your experience.”
Making meditation a joint activity with a friend not only helps us break out from our own mental patterns, but it also offers accountability that practicing meditation alone lacks. Meditation for overthinkers is best if done in groups.
According to Fairoth, entering a space with other people “helps draw us out of our heads and into the experience.” With the knowledge that we are a part of something greater than ourselves, there is a desire to show up more fully as well.
Meditate online.
Virtual meditation is just using immersive technology throughout your practise.
It can seem illogical to do this. Isn’t the whole point of meditation to unplug? Please bear with me on this.
I’ve had fantastic success using a virtual reality headset as a focus aid for years. I can completely quiet my mind by strapping the large device to my face and choosing images of a serene forest or sunny beach to block out any outside distractions.
If a VR headset is out of your price range, there are other free virtual reality meditation techniques.
Consider watching a YouTube video of your preferred natural setting. Visualize yourself within the splendour displayed on your screen.
Listen to a recording and relax.
Open the YouTube app again later. Guided meditations that have already been recorded could be the overthinker’s ticket to successful contemplation.
The brain has something to focus on when listening to a leading voice, which prevents intrusive thoughts from entering the mind.
A guided journey is just as useful as silent meditation, even though it won’t completely calm your thoughts. Meditation for overthinkers is difficult task but guided meditations are a great help in this regard.
According to Fairoth, “guided meditations are quite effective in getting all the benefits one would strive for in meditation.” The sympathetic nervous system is activated, anxiety is reduced, mood is improved, blood pressure and heart rate are decreased, and the stress reaction is decreased.
Choose a movie or recording that aligns with your unique objectives, such as better sleep, increased focus, or anxiety-relieving meditation.
There are plenty of options for meditation applications and internet.
Practice yoga initially.
Yoga and meditation are linked for a reason. Your ability to concentrate is actually influenced by how well you can time your breaths to your bodily activities.
Yoga that focuses on the body’s movements and the breath lowers stress indicators, according to a 2018 study. Particularly, sustained attention was improved by a breath-centered practise.
Including movement in your meditation routine might help relieve some of the strain to “be” at that time.
Fairoth observes that “many people find it far too difficult to sit with an empty mind.” Moving while doing activities like tai chi, yoga, or walking produces many of the same effects without the need for great mental effort.
Firstly, practice deep breathing.
Controlled breathing exercises are a powerful tool for calming the mind. In fact, breathing is the only focus of many meditation techniques, with the expectation that mental and emotional benefits will follow.
Simply slowing our breathing has been shown to have positive effects, including soothing the nervous system and easing anxiety. While in meditation, keeping your attention on your breath gives you a steady focus and a pleasant distraction from racing thoughts. Deep breathing improves focus and makes meditation for overthinkers easy.
Add music
Almost everything is improved by music, even meditation. The appropriate music can train the brain to be more attentive, according to studies from 2012 and 2007. Even more so than stillness, some studies suggest that listening to New Age music may reduce the pulse rate.
“Music or background noise can be a fantastic aid, especially for persons with anxiety or those who are reluctant to start meditating because of a busy mind,” adds Neidich.
Any music that helps you focus and feel calm during meditation is likely to be your perfect choice. Try out various musical genres to see which one you prefer.
Keep in mind that daydreaming is normal.
Finally, it’s wise to provide a little grace to yourself if you’re having trouble with monkey mind. It’s not good for the contemplative atmosphere to criticise yourself anyway. The truth is that having racing thoughts is very natural.
“It’s no wonder we’re having difficulties with this because we live in a world that constantly stimulates our brain and senses,” adds Fairoth. “I often advise my clients to stop being so hard on themselves and to realize that society is to blame, not just them.”
Furthermore, it’s okay if your definition of successful meditation differs significantly from the image of the guru perched on a mountain.
Neidich asserts that “we need to mainstream what meditation looks like.” “It’s not just sitting there with your palms facing up and your thoughts blank. During a period of focused practice, meditation is finding a momentary experience of calm and tranquilly wherever you may be.
Conclusion
Even if your mind races a mile a minute, meditation can be a simple way to unwind, find your center, and explore yourself. You might just discover the ideal meditation technique for you with a few easy adjustments.