9 Tips For Meditating When You're An Overthinker - Healthline
Maybe your like
- Health ConditionsHealth ConditionsAll
- Breast Cancer
- Cancer Care
- Caregiving for Alzheimer's Disease
- Chronic Kidney Disease
- Chronic Obstructive Pulmonary Disease (COPD)
- Digestive Health
- Eye Health
- Heart Health
- Menopause
- Mental Health
- Migraine
- Multiple Sclerosis (MS)
- Parkinson’s Disease
- Psoriasis
- Rheumatoid Arthritis (RA)
- Sleep Health
- Type 2 Diabetes
- Weight Management
Controlling Ulcerative Colitis
Navigating Life with Bipolar Disorder
Mastering Geographic Atrophy
Managing Type 2 Diabetes
- WellnessWellness TopicsAll
- CBD
- Fitness
- Healthy Aging
- Hearing
- Mental Well-Being
- Nutrition
- Parenthood
- Recipes
- Sexual Health
- Skin Care
- Sleep Health
- Vitamins and Supplements
- Women's Wellness
- At-Home Testing
- Men's Health
- Mental Health
- Nutrition
- Sleep
- Vitamins and Supplements
- Women's Health
Your Guide to Glucose Health
Inflammation and Aging
Cold & Flu Season Survival Guide
She’s Good for Real
- ToolsFeatured
- Video Series
- Pill Identifier
- FindCare
- Drugs A-Z
- Medicare Plans by State
- Crohn’s and Ulcerative Colitis Essentials
- Diabetes Nutrition
- High Cholesterol
- Taming Inflammation in Psoriasis
- Taming Inflammation in Psoriatic Arthritis
- Anxiety and Depression
- Digestive Health
- Heart Health
- Migraine
- Nutrition Edition
- Type 2 Diabetes
- Wellness Wire
- Find a Diet
- Find Healthy Snacks
- Weight Management
- How Well Do You Sleep?
- Are You a Workaholic?
- FeaturedHealth NewsAll
- Medicare 2026 Changes
- Can 6-6-6 Walking Workout Help You Lose Weight?
- This Couple Lost 118 Pounds Together Without Medication
- 5 Science-Backed Ways to Live a Longer Life
- Morning Coffee May Help You Live Longer
- 5 Tips for a Healthy Lifestyle
- How to Disinfect Your House After the Flu
- Best Vegan and Plant-Based Meal Delivery for 2025
- Does Medicare Cover Pneumonia Shots?
- Chromosomes, Genetics, and Your Health
- Best Multivitamins for Women
- Best Multivitamins for Men
- Best Online Therapy Services
- Online Therapy That Takes Insurance
- Buy Ozempic Online
- Mounjaro Overview
- Youth in Focus
- Healthy Harvest
- Through an Artist's Eye
- Future of Health
- ConnectFind Your Bezzy Community
Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.
All
Inflammatory Bowel Disease
Multiple Sclerosis
Depression
Migraine
Type 2 Diabetes
Psoriasis
Can't get enough? Connect with us for all things health.
Medically reviewed by Tiffany Taft, PsyD — Written by Sarah Garone — Updated on October 1, 2024- Create a meditative space
- Meditate virtually
- Try yoga
- Use breathwork
- Avoid negative self talk
- Takeaway
If your mind goes a mile a minute, these meditation tips might help you calm your thoughts.
Share on PinterestIf you have overactive thoughts, the idea of quieting your mind with meditation may seem challenging. However, some strategies can help you focus during your practice.
Create a meditative space
It might be difficult to cultivate a meditative state when you’re thinking about laundry or are preoccupied with a toddler. Research shows that your physical environment may make a difference in your meditation practice.
A 2019 investigative study looked at mental health and well-being outcomes for participants practicing Mindfulness-Based Stress Reduction (MBSR) in different environments. It found these benefits were greater in a natural outdoor setting compared with indoor and built environments.
Even if you can’t get into nature, curating a space in your home just for meditation may help you focus on your practice. It doesn’t have to be big.
This might look like designating a particular chair, lighting a candle with a pleasant scent, or sitting in front of a favorite image. Over time, you can adjust this peaceful spot to facilitate clearing your head.
Meditate virtually
Meditating virtually simply means incorporating immersive technology into your practice. This may seem counterintuitive. After all, isn’t meditating all about unplugging?
However, a 2022 overview of virtual reality (VR) applications suggests it can help increase students’ attention by keeping them engaged in the VR environment.
Wearing a VR device may help remove external distractions, allowing you to more easily quiet your mind.
If a VR headset isn’t an option, there are other ways to meditate virtually, too. For example, you can try watching a video of your favorite natural scenery.
Do some yoga
There’s a reason yoga and meditation can go hand in hand. Coordinating your inhales and exhales with physical movements may have a significant effect on your mental focus.
A 2018 study found that movement-focused and breath-focused yoga reduced stress indicators. A breath-focused practice, in particular, improved sustained attention.
Adding movement can also take the pressure off of feeling you have to simply “be” during meditation. If you’re unable to do yoga, consider tying in other types of movement, like walking or tai chi.
Start with some breathwork
Controlled breathwork can be a great tool for stilling the mind. In fact, numerous meditation practices are based solely around breathing, with the idea that mental and emotional benefits will follow.
According to a 2018 review, just slowing down your breath has been shown to help calm your nervous system and reduce feelings of anxiety.
Meanwhile, paying attention to your breath can provide a constant focal point during meditation, which may help prevent distracting thoughts.
Remember that wandering thoughts are normal
If you’re struggling with focus, remember to give yourself some grace. It’s OK to have racing or distracting thoughts, and negative self-talk may just add to the problem.
Also, everyone’s experience of meditation is different. Don’t worry if it feels like you’re not doing it “right.”
The most important thing is to find a brief sense of peace and stillness in a way that works best for you.
The takeaway
Meditation is an accessible way to find calm and reduce stress.
If you have anxiety or overactive thoughts, a few simple strategies can help you get the most out of your practice.
How we reviewed this article:
HistoryShare this article
Medically reviewed by Tiffany Taft, PsyD — Written by Sarah Garone — Updated on October 1, 2024related stories
- 9 Ways to Make Meditation Easier and Successful
- 3 Ways to Meditate for Better Sleep
- 7 Tips for Building a Daily Meditation Practice
- 5 Visualization Techniques to Add to Your Meditation Practice
- What Are the Benefits of Meditation in the Morning?
Read this next
- 9 Ways to Make Meditation Easier and Successful
Meditation may feel elusive, but it doesn’t have to be.
READ MORE - 3 Ways to Meditate for Better SleepMedically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP
Research has shown that meditation may calm the mind and promote better quality sleep. Sleep meditation techniques include guided meditation…
READ MORE - 7 Tips for Building a Daily Meditation PracticeMedically reviewed by Timothy J. Legg, PhD, PsyD
You've heard about all the benefits of meditation, especially when done daily, but the thought of doing it every single day feels overwhelming. You're…
READ MORE - 5 Visualization Techniques to Add to Your Meditation PracticeMedically reviewed by Joslyn Jelinek, LCSW, ACSW, RDDP
Looking to up your meditation game? Try adding a little visualization into the mix.
READ MORE - What Are the Benefits of Meditation in the Morning?Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS
Meditation can be beneficial during any time of day, but many practitioners recommend meditating in the morning.
READ MORE - Your Guide to Isha Kriya Meditation Benefits and PracticesMedically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT
Isha Kriya is a type of guided mediation that is approachable, even for beginners. Let's look at he proven benefits and how to do it:
READ MORE - Exploring the Benefits of Meditation for AnxietyMedically reviewed by Nicole Washington, DO, MPH
We'll explore the evidence that meditation is a great treatment for anxiety and show you how to get started.
READ MORE - How Meditation Benefits Your Mind and BodyWritten by Matthew Thorpe, MD, PhD and Rachael Ajmera, MS, RD
Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research…
READ MORE - What Is Breathwork Meditation?
Breathwork meditation has many mental health benefits and it's never too late to learn.
READ MORE - Finding PauseMedically reviewed by the Healthline Medical Network
Join veteran Courtney Rice as he talks with real people on finding moments of tranquility in the every day. Tips and tricks on how to find pause and…
READ MORE
Tag » What To Think About When Meditating
-
What To Focus On During Meditation: 20 Ideas - SIYLI
-
How To Meditate
-
What To Think Of When Meditating (Basic Meditation Guide) - Aaptiv
-
10 Meditation Prompts That'll Challenge You To Think Bigger
-
What To Do With Your Mind During Meditation - Sonima
-
What To Focus On While Meditating I Psych Central
-
How To Meditate - Well Guides - The New York Times
-
What Is The Difference Between Thinking And Meditating? - Headspace
-
Thoughts On Thinking During Meditation, And Why It's Okay
-
Meditation For Beginners: 20 Practical Tips For Understanding The Mind
-
What To Think About While Meditating | By Nicole Shephard - Medium
-
10 Steps To Consider While Meditating | Calmer
-
What Do You Think When You Meditate? - Quora
-
Meditating While Thinking - Tricycle: The Buddhist Review