This is the most common experience for every single person who learns to meditate, so first, know that you are completely normal!
The goal of meditation is not to force your mind to be empty. This is a battle you will always lose. If you fight your thoughts, you only give them more energy.
Instead, the goal is to give your mind something better to do.
Here is a simple, 3-step approach:
- Relax Your Body. Before you even begin, consciously relax your body. Tense your whole body, then let go. A relaxed body is the first step to a relaxed mind.
- Focus on Your Breath. Don’t try to stop your thoughts. Instead, just observe your natural breath. Feel the cool air as you inhale, and the warm air as you exhale. This gives your “busy mind” a simple job to do.
- Be a Gentle Gatekeeper. When a thought comes (and it will), don’t get upset or follow it. Simply, gently, and without judgment, bring your attention back to your breath.
Think of it this way: your mind is like a restless puppy. You don’t scold it for wandering off; you just gently call it back, over and over. Every time you bring your attention back to your breath, you are building a powerful mental muscle.
That is the practice. You are “doing it right” every time you return to your focus, no matter how many times you have to do it.