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How to meditate for people who can’t meditate

I know many people who want to meditate but insist they cannot due to a racing mind. Is this you? If you have trouble with meditation I have a way to help you.

In this post, I will get you acquainted with easy strategies to help you get all the benefits of meditation even with a busy brain that wants to do or think about other things.

There are options to help you get past this barrier to bliss and I am going to introduce you to them.

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Focused meditation with a mala

Focused meditation with a mala can be a powerful tool to help you find your center and cultivate a sense of calm.

While some may dismiss it as a gimmick, using a mala can actually be a helpful aid in focusing your mind and reducing distractions during meditation.

When you close your eyes and hold a mala, whether it’s in the form of a bracelet or a necklace, you create a physical and mental connection.

As you move your fingers along each bead, starting from one side of the guru bead, you can bring your attention to the present moment and the sensations in your hand. The guru bead, which is usually a textured bead, serves as a marker for the beginning and end of your meditation session.

In this post I wrote about how to use a mala for a gratitude session.

By focusing your thoughts and intentions as you move from one bead to the next, you can anchor your mind and prevent it from wandering. This practice of using a mala for focused meditation allows you to engage both your body and mind, creating a deeper sense of presence and mindfulness.

It can help you let go of distractions and bring your attention back to the present moment. So, the next time you find it challenging to meditate, consider trying focused meditation with a mala. It may surprise you how this seemingly simple tool can enhance your meditation practice and bring you a greater sense of peace and clarity.

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I find gratitude as your meditation session is an easy way to start because you can easily think of things to be grateful for. It pertains to you specifically and not some meditation written for you by someone that doesn’t know all the intricacies of your thoughts, your life and your values. It will take your racing thoughts away and put them into something calm and positive.

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Don’t call it meditation, call it priming your brain

Brain priming is a fascinating concept that can greatly enhance your meditation practice. When you realize that meditation is a way of training your brain and your thoughts, you may become eager to incorporate it into your daily routine. The benefits of meditation are tremendous, and understanding the concept of brain priming can further amplify these benefits.

Scott A. Davis, author of Surf the Seesaw, delves into this concept in his book. He explains that through meditation, we are reinforcing certain modes of thought, principles, ideas, and even words. By doing so, we create stronger neural linkages that are more likely to be activated as we navigate through our day.

The book further explains this concept, “priming, is a proven mechanism within the human brain, whereby exposure to a particular idea, word, or image will change the probability of the subject choosing A versus B at a subsequent decision point.” Imagine the decisions you’re faced with daily, even hourly. Your primed brain will go with the option that supports what you’ve primed it to do. Talk about a time and stress saver!

Priming is particularly beneficial for individuals who are interested in optimizing their brain function and harnessing the power of their thoughts. By engaging in meditation as a form of brain priming, you can cultivate a greater sense of focus, clarity, and intentionality in your daily life.

Through consistent practice, you can train your brain to naturally gravitate towards positive and empowering thoughts, which can have a profound impact on your overall well-being. So, if you’re looking to take your meditation practice to the next level, consider incorporating brain priming techniques into your routine. You’ll be amazed at the transformative effects it can have on your mind and life.

You need to meditate on what you already know and value. Priming will put you on the path (and keep you on it) to the direction you want your life going in. ( See this post on how to indentify your values)

Read more in Scott’s book, Surf the Seesaw – Unconventional Essays on Balance, Beauty and the Meaning in Life.

This leads into the third form of meditation you can try as outlined in the next section.

Writing as a form of meditation

Writing as a form of meditation offers a unique way to escape the busyness of the mind and find focus. Just like using a mala, taking pen or pencil in hand and putting thoughts, ideas, goals, and more onto a page engages both the hand and the mind. However, it’s important to note that this practice is most effective when done with paper and pen, rather than using a computer, tablet, or phone.

When it comes to what you write, there are various approaches you can take to make this practice immediately effective. Whether it’s journaling, free writing, or even writing affirmations or gratitude lists, the key is to find a method that resonates with you. By consistently engaging in this beneficial process of writing as a form of meditation, you can experience fast results and maintain a sense of continuity in your practice.

Through the act of writing, you can bring clarity to your thoughts, release any pent-up emotions, and gain a deeper understanding of yourself. It allows you to slow down, be present, and connect with your inner self. As you focus on the words flowing from your pen, you create a space for reflection and introspection. This process can be incredibly therapeutic and can help you cultivate a greater sense of calm and mindfulness in your daily life.

I designed a guided goal journal with useful prompts that will empower your day. Guided gratitude journals are another option. Both of these options will also leave your session with an uplifting feeling and thoughts that support that feeling for several hours.

Using something with a journal prompt will really focus your mind rather than having to think of something to write which can send your busy mind into a tailspin.

This is wonderful if your busy mind is focusing on something negative or unproductive. After all worrying about things we can’t change is useless.

So, if you’re looking for an alternative to traditional meditation practices, consider incorporating writing as a form of meditation into your routine. It’s a powerful tool that can help you quiet the mind, find clarity, and tap into your inner wisdom.

Try one or all of these methods to focus your mind and start enjoying the benefits of meditation today.