How to Stop Thinking While Meditating
Hands down, the number one question I get asked as a meditation teacher is “how to stop thinking while meditating”. I mean it’s a good question right. I also did a poll of my Instagram community recently and the number one issue for struggling with meditation was a ‘busy mind’ or ‘racing thoughts.
It seems that even if meditation is new to us, most of us have some vague idea of a monk sitting in a cave in the Himalayas completely serene, with no thoughts, just being. His mind is clear, lucid, like the calmest lake, and he has no worries and he’s a witness to everything going on around him.
For most of us, living a life that is so busy and frantic, we see this and something inside us says, “OMG I need some of that now, I’m so stressed out, my thoughts are crazy, I’m so glad someone can’t read my mind. If only I could stop thinking for just a moment, it’s just non-stop up here!”
And of course, we then get frustrated when we sit for some calm and quiet and your mind is like, “Mmm meditation, so calming, so relaxing, let’s do this, “Ok so what are we doing? Should something be happening? What about now? Oh I wonder if I should go on that date with Alex? Ah I haven’t replied to that email about Thursday’s meeting! Oops I’m meditating. Better not think. Maybe I really need to go to India, or live in a monastery. Mmm a brownie would be a nice snack right now. Okay, so are we finished yet?! Eek”
So many meditation attempts go like this because we are just giving it our best shot, but like anything in life it helps so much if we have guidance and have an understanding of some techniques
If you've ever tried meditating only to find your mind racing with thoughts, you’re not alone. Many people struggle with this, and it can feel like meditation is impossible when your mind won’t quiet down. The frustration of trying to "stop thinking" often leads to giving up, thinking you’ve failed. But as a meditation teacher with years of experience there’s actually a lot to unpack here.
Firstly I think I think being in an instant gratification society we need to remember that meditation is something that with practice will come more naturally. BUT the key is knowing the techniques so that you’re actually practicing something useful. As an example: you can practice walking around in circles everyday. you get REALLY good at walking in circles, but that is not what you want. Well meditation and meditation tips and tricks are the same.
Why Trying to ‘stop’ your thoughts will never work
If you’ve ever been to a yoga or mediation talk you’ve probably heard the saying “what we resist, persists”. Meaning through resisting we are actually giving energy to and feeding the very thing we don’t want. The more we ‘push away’ the more it’s there. So ironic. So ‘trying’ to stop thinking is a honestly a fools game.
Secondly the modern world is fast-paced, full of distractions, and often overwhelming. It’s no surprise that when we sit down to meditate, our minds are still racing from the day’s events. The mind is designed to think—that’s its job. It’s possible to enter thoughtless states, but I’ve never been able to do that whilst watching or pushing away thoughts. Meditation techniques are about using our inner technology to approach things from another angle.
Three Simple Tips to Calm Your Busy Mind
Here are a few strategies you can start using right away to stop battling your thoughts and begin experiencing more ease in meditation:
1. Don’t Expect to Go From Busy to Silent Immediately
We’re not meant to go straight from a busy day to sitting with no thoughts. This is totally unrealistic, but many people believe it should be possible. This is where meditation techniques come in—they help align us and act as a bridge to enter the “meditation bandwidth.”
Many people confuse meditation techniques for meditation itself. But the techniques are there to help us transition from a busy day. During these techniques, take the pressure off trying to "relax" or "stop thinking." The more we try, the further we get from where we want to be.
Instead, simply acknowledge and observe without expectation or judgment. We’re often in such a rush. Just allow your body and mind a minute to readjust so the techniques can do their work.
2. Focus on Your Breath
Your breath is one of the most powerful tools you have in meditation. When your mind starts to wander, return your focus to your breathing. A simple technique is to count your breaths—inhale for a count of four, hold for four, exhale for four, and hold again for four. This rhythmic breathing not only helps quiet the mind but also gives it something consistent to focus on, making it easier to stay present.
3. Use a Grounding Technique
If your mind feels particularly busy, try a grounding technique to bring your awareness into the present moment. One simple method is to focus on the sensations in your body—feel your feet on the floor or the contact of your body with the chair or cushion. Shifting attention to your physical sensations can help anchor you when thoughts are overwhelming.
A FAR more profound Way to Calm the Mind
These tips can help ease the tension between you and your thoughts, but they’re just the beginning. True peace comes when you learn how to consistently quiet the mind, no matter what life throws at you.
I also want to share a personal insight: my number one pet hate meditation technique is being told to "watch your thoughts, or stop thinking." Honestly, this has never worked for me. It often just keeps the mind more active. Instead, I’ve learned something far more effective, and I want to share it with you because it’s been life-changing for me.
To explain everything more fully and help you dive deeper, I’ve put together a 60-minute workshop designed to guide you through the exact techniques that have helped me and many others calm a racing mind. You’ll leave with practical tools you can use right away to find peace and focus in your meditation practice.
The workshop is available for just £11—so super affordable. What you learn here is enough to get started in your own practice. However the price of the workshop is also redeemable off my most popular indepth meditation course should you want to go deeper. So it’s a win win.