Many people acknowledge the virtues of mindfulness and meditation. Numerous researches suggest that in addition to having a positive effect on one’s physical and emotional health, meditation can aid in regulating serious conditions like depression, anxiety, heart disease, high blood pressure, sleeplessness, and chronic pain. However, it can occasionally be challenging to persuade someone to attempt meditation, particularly if they have a very active mind.
Most meditation experts will inform you that it’s very normal for your mind to wander during meditation and that bringing it back to your meditation every time you notice it doing so is merely a regular part of the exercise. Despite the fact that some expert and even some novice meditators do experience mind-wandering, it can be extremely frustrating and cause people to give up before they have the opportunity to experience the advantages of meditation they are searching for.
There are also times when a practice itself seeks to disprove a specific idea. This is especially true if you wish to utilize meditation to break your loop of negative thinking and stop ruminating.
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It has a profoundly positive effect on resetting your emotional state to calm and quiet when you stop filling your brain with worries about the future or grudges from the past. You can dramatically reduce your tendency to daydream, which is a good thing. It is sometimes referred to as active or focused meditation. Here is an instance of active meditation:
- Pick one of the words from the list below that most accurately describes a feeling you want to have more of: joy, love, happiness, calmness, and hope.
- Close your eyes, then visualise the word.
- Consider the word in its counterpart hue after selecting one.
- The background should be a different colour.
- Close your eyes and mentally begin writing the word one letter at a time.
- As you write the word, say the letters aloud to yourself.
- Whisper the letters to yourself as you repeatedly write the colourful word on the coloured background.
- Start a 10-minute timer and carry on working until it beeps.
This was an example of active meditation. In case, you are not able to focus your mind, this article is for you. These simple tricks will help you to focus on meditating and avoid being distracted.
Tips For Managing Brain Fog
If you’ve been suffering brain fog or the feeling that your ideas are confused, try these quick tactics for immediate refocus.
1. Eat a Healthy Snack
This is one of the most important yet ignored steps. Low blood sugar may be the cause of your current state of bewilderment if you haven’t eaten in a few hours. Think about eating a nutritious meal like a carrot stick with hummus or an apple with peanut butter. This will help a lot.
2. Get a Powerful Night’s Sleep
A good sleep is the key to a good day! Insufficient sleep frequently results in brain fog. You can get the energy boost, stress reduction, and mental clarity you need to get through the rest of the day with only a brief 20-minute power nap.
3. Move Outdoors
Our minds periodically need some fresh air to wake up when we spend a lot of time inside. Go for a short walk or stand outside for some time to get some fresh air. Being outside as much as your circumstances let is crucial for mental clarity since sunlight and access to fresh air provide our brains energy. If you have access to the great outdoors, better still.
4. Drink Some Water
There are innumerable benefits of drinking enough water throughout the day. Dehydration is one of the key reasons why we suffer daytime fog and loss of focus. Most experts recommend men drink 3.7 liters of water per day, while women should consume about 2.7 liters, to maintain appropriate hydration levels. Carry a reusable water bottle or download an app that tracks your daily water intake if you want more accountability with respect to drinking water.
5. Monitoring Breaths
The existence of a task calms the busy activity of the mind. Breathing exercises can keep the mind busy while also assisting the body in relaxing. Simply keep track of your breaths by counting them from 1 to 20. Return to step 1 and repeat when you reach 20. If your focus wanders and you realize you’ve lost track of the number, start counting again at 1.
6. Making Your Ideas Clear
Accept your thoughts during silent meditation rather than fighting them. Because the things we oppose frequently persist, accepting your thoughts will increase your freedom. You can vizualise your mind as a blue sky with your ideas as the clouds. They have unrestricted access to come and go. You are not affected by, emotionally reliant upon, or dependent upon your thoughts. Just watch them against the blue sky as they pass.
7. Performing Regular Practice
Consistency is the key to a better life. Your mind will be more at ease if you meditate every day at the same time and in the same place since it will know what to expect. The mind will resist being abruptly prompted to cease doing what it usually does because it is not trained to be still. During meditation, we shouldn’t force our thoughts to stop just as we shouldn’t tell our hearts to stop racing.
8. Recording Your Thoughts
If you have a lot on your mind, it may be helpful to jot your thoughts down before you meditate. Write down all of your ideas as they come to you, without scrutinizing them or pausing to think about whether you have them in the proper order. Simply put everything down on paper and keep writing until you feel relieved. Take a couple of long, cleansing breaths as you get ready to meditate. Your ideas should be much clearer at this point.
9. Try a Couple Various Styles of Meditation
To find the one that best suits you, compare different teachers and teaching styles. There is no ideal way to meditate. There are just different approaches. Some methods will make it easier for you to achieve a quiet and peaceful state than others, depending on your emotional and mental makeup.
10. Be Grateful to Yourself
At the end of your meditation, place your palm over your heart and take a moment to thank your body, mind, heart, and spirit for taking care of you. After a short while, slowly stand up after opening your eyes and taking a look around. As you return to the physical world after these brief periods of transition, they help you stay calm. After all, gratitude is the key to a happy mind.