Peace and quiet is a precious commodity these days. A quiet mind is what most people are striving for in one way or another. With family, work, economic pressures and technology, it is really magical when our busy minds go quiet.

Meditation can help you become more peaceful, more attentive to things around you, less worried about discomfort and more focused in your tasks. But if you’re just starting out, it can be exasperating when your mind doesn’t cooperate.

Here’s how to quiet your racing thoughts during meditation.

Concentrate on your breathing

Distracting thoughts are extremely common during meditation. When you mind wanders and you then realize that you’re losing the meditative connection you were trying to build, simply return your focus to your breathing. Breathe through your nose and then breathe out slowly through your mouth.

Get it all out first

Do your thoughts run something like this? I need to pick up Mike’s dry cleaning this afternoon. Must pay attention. Oh shoot! I forgot to pay the electric bill. Okay, I’ll do that later. Wait, what should I make for dinner?

Before you start, we suggest that you get a pen and paper. List down all the things you need to do so you won’t forget about them. Make sure everything is written there. Now that it’s done, prepare for meditation.

Create a sacred space for meditation

Some people find it beneficial to have a special place for meditation. It does not necessarily have to be a big space. Just as long as it’s a quiet place where you’ll feel comfortable to sit, relax and meditate.

You can place some pillows, a yoga mat or a chair to help you feel more comfortable. Use this space for meditation purposes only. So if you come to this spot, it tells your brain that it’s time for meditation.

Be easy with yourself

If you can’t stay focused, then that’s okay. You might feel a little frustrated at first, thinking you’re doing it wrong. But the truth is, there is no perfect way to do it. Be easy with yourself.

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