7 Subtle Techniques To Overcome Distractions During Meditation

The biggest hurdle to a deepening meditation practice for most people is fighting distractions. Here are 7 quick tips to ease any struggles during your practice.

1. Mental Noting

Whatever thoughts or feelings come into your mind, name or classify them without judgment: “worrying,” “planning,” “tension in my leg,” etc.”

2. Coach Yourself

If you are struggling to relax and focus, then pep-talk yourself back to presence. “I got this.” “I can do this.” “I am bringing myself back to the present moment.”

3. Counting In and Out

Instead of simply watching your breathing, count each inhale and exhale. Breathe in: “one.” Breathe out: “two.” Go to 10 and start over.

4. “Calm And At Ease”

Ignore the breath and gently repeat “calm and at ease.” Within minutes, you might naturally begin to notice how relaxed your breath has become.

5. Come To Your Senses

Focus on each one of your 5 senses one at a time for a few minutes. Then try to perceive as many of them as you can at the same time.

6. Tongue To Roof

If your breathing is erratic, gently touch the roof of your mouth with your tongue. Place your awareness on that spot. You might notice your breathing instantly stabilizes.

7. The Space In-Between

While you’re distracted, put your full attention on the tiny gaps of empty space in between your thoughts. Try to rest in that space.

The beauty of all these tips and techniques is that you can mix and match them depending on how you are feeling in your session. Like any other skill, you can curate your own toolbox of meditation techniques to help you get the most out of your practice.

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