Two tips to handle an overactive mind while meditating
Sometimes when we are practicing our mindfulness, our mind is racing and it simply will not stop. Stress from the day, or maybe a particularly painful argument or memory could decide to push itself to the surface and you have no choice but to deal with it. Because we are so goal oriented, it can be very discouraging to have these thoughts pushing through and making us feel like we are “not good” at mindfulness. Yet mindfulness does not have to be something perfect. It is a practice like your yoga, which means the journey is just as important as the final results. When you find yourself dealing with a mind that simply won't sit still. You do not have to forgo your mindfulness practices. You can still have a meaningful session with an overactive mind. Today we will teach you two different methods that can work with racing and interrupting thoughts.
1 - Follow the Story
Perhaps you have started your mindfulness session and every time you let yourself follow the story of a sound, the same thought keeps coming to your head. If you are unable to squash it away, sometimes it is best to just follow the story and see where it leads, keeping in mind that these are emotions and you are the one in control, not them. It is very important to remember this as you follow a story that could be particularly emotional and distracting. To practice this idea, simply let the story come to you, regard the reason it came and go with it. Why did the story come to you? Was it a sound, smell, feeling? Why did this sense bring the story to the forefront? Let yourself feel the emotions as they are coming, what are these emotions: fear, love, regret, happiness, longing? Why are you feeling that emotion?
For example, let's say the story that keeps revealing itself is an upsetting conversation with your boss. There was upsetting news and as soon as you heard it your ears were ringing and you felt like you were losing yourself. You perhaps did not ask the questions you wanted to ask or maybe even reacted in a way you are not proud of and now your boss is on the way to another state to discuss the news with other branches. The sound of the plane passing by is what brings this story up, but really you have been rolling the experience over and over again in your mind since it happened this morning. What are the emotions you are feeling? Anxiousness, worry for the future and maybe embarrassment. How are these emotions serving you versus how are they controlling you? Yes, you are right to feel these things but what needs to be done? Do you need to write an email to ask further questions about the situation or make an apology? Maybe you have an idea of how this change could be positive? Make note of the positive things you can do to help. Now that you have this plan; these emotions are no longer here to serve you. Once you have made your action, worrying about it does not help. Once everything is said and done, rolling over the embarrassment or pain does nothing but hinder you. Follow each story as they come up and look for trends in the emotions they are evoking; journal it if you keep one and move on knowing you have utilized the emotion, but not let it control you.
2 - Clouds in the Sky/Leaves in the Stream
We have touched on this visual previously and it is a great way to acknowledge the distracting thoughts while not letting them disturb your practice. You can work with your thoughts just like you have learned to work with your breath. This practice is best for little distractions, not major events. Maybe your mind is just procrastinating the mindfulness practice, or maybe you are eager for something. Perhaps it is the day after the event and now your mind is still going through the steps despite you not needing the focus on it anymore.
Start your meditation; find a quiet place and close your eyes and start your mindful breathing. Focus on the actual sky or a stream of water if you are able to; otherwise visualize the scene. As the distracting thoughts come, instead of letting your mind give focus to them; visualize them as clouds in your sky or leaves in your stream. Watch them float by, they exist, but they are not changing your moment. Blow them away and return to your clear vision. As the clouds roll in again simply let them pass. You do not have to feel guilty for having these leaves or clouds passing by. Just as the thoughts come up, let them go; it does not have to stop your entire practice. Continue this way for as long as the meditation serves you. When you are ready, give yourself several cleansing breaths and open your eyes.
Mediation and mindfulness is a practice. Do not get disappointed if you are not “good” at it at first. With daily practice and intention you will be able to hold a clear mind and be in the moment for longer and longer. Even just extending your practice by 30 seconds a day is an improvement that will lead to you one day being able to do it for 20 or 30 minutes. The goal is to better yourself, it is not a contest to become the best at. Keep focus on why you are practicing mindfulness; to better understand and interact with your emotions and to be present in the current moment of your life. It is not always going to be easy, but the rewards will be worth it.
How have you grown in your mindfulness? Even small milestones are still milestones! We would love to hear your questions and comments at info@bullionite.com