How to Meditate Effectively When Your Brain Won’t Stop Thinking

We’ve all been there—sitting down to meditate, ready to unwind, and then... your brain starts its own little marathon. Thoughts racing everywhere, reminders of everything you’ve forgotten to do, and a nagging feeling that you’re supposed to be thinking of nothing. It can feel overwhelming, right? But here’s the thing: it’s normal. And no, you’re not doing it wrong.

First off, let go of the idea that meditation requires a completely empty mind. Seriously, that’s a myth! Meditation isn’t about shutting off your brain—it’s about learning to sit with your thoughts without getting swept up in them. Think of your thoughts like clouds drifting by in the sky. You don’t need to hold onto them or chase them down; just notice them, and let them float away. Then gently bring your focus back to your breath or whatever you’ve chosen to focus on. That act of returning is meditation in its purest form.

If your thoughts keep coming back like an old friend who overstays their welcome, try this: "noticing without judgment." When a thought pops up (and it will), just acknowledge it. You don’t need to fight it or get frustrated. Simply notice it, let it go, and shift your focus back to your breath. This approach helps you detach from the thought, making it easier to return to your meditation. The more you practice this, the less power those racing thoughts will have over you.

And here’s a little trick: make your breath the anchor in your meditation. When your mind starts to wander (and it will!), bring your attention back to the sensation of air entering and leaving your body. It’s like a gentle reset button. Over time, the more you practice, the easier it gets to find that space of stillness, even when your mind is buzzing.

Most importantly, be kind to yourself. Meditation is a skill—it doesn’t happen overnight. Just because your mind is active doesn’t mean you’re failing. It just means you’re human! With regular practice, you’ll find that you get better and better at meditating, even when your thoughts feel like they’re running a race.

Remember, you're doing great. Keep showing up, and the stillness will follow.

To showing up and sitting with the practice, Carol