If your mind goes a mile a minute, these meditation tips might help you calm your thoughts.

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If you have overactive thoughts, the idea of quieting your mind with meditation may seem challenging. However, some strategies can help you focus during your practice.

It might be difficult to cultivate a meditative state when you’re thinking about laundry or are preoccupied with a toddler. Research shows that your physical environment may make a difference in your meditation practice.

A 2019 investigative study looked at mental health and well-being outcomes for participants practicing Mindfulness-Based Stress Reduction (MBSR) in different environments. It found these benefits were greater in a natural outdoor setting compared with indoor and built environments.

Even if you can’t get into nature, curating a space in your home just for meditation may help you focus on your practice. It doesn’t have to be big.

This might look like designating a particular chair, lighting a candle with a pleasant scent, or sitting in front of a favorite image. Over time, you can adjust this peaceful spot to facilitate clearing your head.

Meditating virtually simply means incorporating immersive technology into your practice. This may seem counterintuitive. After all, isn’t meditating all about unplugging?

However, a 2022 overviewTrusted Source of virtual reality (VR) applications suggests it can help increase students’ attention by keeping them engaged in the VR environment.

Wearing a VR device may help remove external distractions, allowing you to more easily quiet your mind.

If a VR headset isn’t an option, there are other ways to meditate virtually, too. For example, you can try watching a video of your favorite natural scenery.

There’s a reason yoga and meditation can go hand in hand. Coordinating your inhales and exhales with physical movements may have a significant effect on your mental focus.

A 2018 study found that movement-focused and breath-focused yoga reduced stress indicators. A breath-focused practice, in particular, improved sustained attention.

Adding movement can also take the pressure off of feeling you have to simply “be” during meditation. If you’re unable to do yoga, consider tying in other types of movement, like walking or tai chi.

Controlled breathwork can be a great tool for stilling the mind. In fact, numerous meditation practices are based solely around breathing, with the idea that mental and emotional benefits will follow.

According to a 2018 reviewTrusted Source, just slowing down your breath has been shown to help calm your nervous system and reduce feelings of anxiety.

Meanwhile, paying attention to your breath can provide a constant focal point during meditation, which may help prevent distracting thoughts.

If you’re struggling with focus, remember to give yourself some grace. It’s OK to have racing or distracting thoughts, and negative self-talk may just add to the problem.

Also, everyone’s experience of meditation is different. Don’t worry if it feels like you’re not doing it “right.”

The most important thing is to find a brief sense of peace and stillness in a way that works best for you.

Meditation is an accessible way to find calm and reduce stress.

If you have anxiety or overactive thoughts, a few simple strategies can help you get the most out of your practice.