Meditating is an opportunity to connect to ourselves,to begin to be aware of how we feel and to observe the sound of our thoughts, in addition to many other benefits. Nevertheless, to avoid the mind being disperse while meditating requires a lot of practice and adequate techniques to achieve it.
Many people believe that meditation is not for them. They think that they will not be able to stop thinking or that they are unable to relax. It is therefore necessary to emphasize that the purpose of meditationis not to stop all thoughts or completely empty the mind.
If thoughts always go through you meditating,do not worry, it's perfectly normal.Our minds are very active machines. In fact, we have between 60,000 and 80,000 thoughts a day. It is logical to think that with these numbers, to stop thinking only by the force of our will is not simple.
Meditation teaches us not to become attached to thoughts and not to flee with them.We can allow them to come and go, but without being drawn by the story or the emotion they can provoke. Therefore, learning to prevent the mind from disperse while meditating is one of the keys to dominating this discipline.
We will now give you some useful tips to prevent your mind from dispaying while meditating.
1. Use the breath
Achieving a task allows the mind to focus better. Breathing exercises are a good way to have a centered mind. They also help the body to relax.
To use this technique,you can simply count the inspirations and expirations.For example, going from one to one hundred. If your mind wanders and you forget where you are, it does not matter. Be understanding and start again.
Focusing attention on breathing helps to prevent the mind from disperse while meditating.Share
2. Draw or imagine shapes
Try to draw a triangle with your imagination while you breathe(inhale, exhale, hold your breath or inhale, hold your breath, exhale). Another version of this exercise involves trying to draw a square in your mind (inhale, hold your breath, exhale, hold back …).
Sometimes you can help a visual element around you so that your mind focuses on it.The flame of a candle, for example.
3. Practice guided meditation
There is no right or wrong way to meditate. Silent meditation is one way to do itbut another possible form is to use a guide to help you.When someone's voice guides you and teaches you visualization exercises, your mind is normally busy with the pictures. This leaves less room for your thoughts.
There are a multitude of audio and video resources for guided meditation.Many can be found for free on the Internet.Look for a little and you will see that you will quickly find one.
4. Accept your thoughts
When practicing silent meditation, instead of trying to distance your thoughts, welcome them.In general, what we resist persists. To welcome them will allow you to gain freedom. One way to do this is by integrating them into a nice picture.
You can imagine, for example, that your mind is like the blue sky and that your thoughts are like clouds passing through it. Or that your mind is a river and your thoughts are trunks that float with the current. Like this,you let those thoughts come and go.They will not affect you, you will not depend on them, and they will not stagnate by hurting you. Watch them float, simply.
5. Write your thoughts
If you have a lot of things in your head, write down these thoughts before you meditate.You will make them go out and not let them control you.
Write down all your thoughts as they appear, without analyzing them, without judging themand without asking if you formulate them correctly. Putting everything you have in your head on a sheet will help you a lot during your meditation session.
7. Practice regularly
Meditating every day at the same time and place allows your mind to know what is happening.He will feel more comfortable doing so.Your mind is not made to be quiet, and therefore it will fight a sudden demand to stop doing what it does naturally.
It is therefore essential to create the habit of freeing yourself from your thoughts.Only in this way will you prevent your mind from disputing while meditating.
Do not underestimate the power of meditation
Meditating is simple, not easy.Still, it's worth learning to do and include it in your life as a daily habit. Research has shown that the practice of this techniquecan have positive benefits on emotional well-being and physical health.
In addition, meditation is indicated to treat serious diseases such as depression, anxiety, heart disease, high blood pressure, sleep disorders, chronic pain … Thanks to the keys you found in this article,meditating will seem much easier.It's your turn ! Try this practice and the results will surprise you.