Day 9: How to Focus When Your Mind Wanders

As you continue on your meditation and mindfulness journey, one thing you will notice 
happens is that your mind often wanders. It is important that you understand this is 
completely normal and all part of the process. There are many ways to bring your focus 
back and reduce the wandering, but wandering thoughts should not be looked at as if 
they are a problem. 

Here are some helpful tips for focusing when you find that your mind has been 
wandering.


Understand That Wandering is Normal

The first thing to remember is that your mind wandering during meditation or 
mindfulness is completely normal. Our brains are designed to think, to solve problems, 
and to plan. So, when you're sitting still and trying to focus, it's natural for your thoughts 
to drift. Understanding this can help reduce any stress or frustration you might feel when 
your mind wanders.


Use Your Breath as an Anchor

One of the most effective ways to refocus during meditation or mindfulness is to use 
your breath as an anchor. When you notice your mind wandering, gently guide your 
attention back to your breath. Feel the sensation of the breath entering and leaving your 
body. This simple act of focusing on your breath can help bring you back to the present 
moment.


Practice Non-Judgment

It's important to practice non-judgment when your mind wanders. That means not 
getting upset or frustrated with yourself. Instead, acknowledge that your mind has 
wandered and gently bring your focus back. This attitude of non-judgment can make the 
process of refocusing less stressful and more effective.


Use a Guided Meditation

If you're finding it especially hard to focus, you might want to try a guided meditation. 
These are meditations led by a narrator who will guide your focus throughout the 
meditation. This guidance can be very helpful, especially if you're new to meditation or if 
you're finding it hard to stay focused.


Consistent Practice

The more you practice meditation and mindfulness, the better you'll get at dealing with a 
wandering mind. It's like training a muscle - the more you use it, the stronger it gets. So, 
even if you're finding it difficult to stay focused, don't give up. Keep practicing, and over 
time you'll find it easier to bring your mind back to the present moment when it wanders.

Remember, meditation and mindfulness are not about having a perfectly still mind, but 
rather about learning to navigate and manage your thoughts. It's about recognizing 
when your mind has wandered and gently guiding it back. So, don't be too hard on 
yourself when your mind wanders. It's part of the process and, with practice, you'll get 
better at managing it.
