3 Ways to Quiet Your Mind During Meditation

Before anything else, if you catch your mind racing during meditation, treat yourself with kindness. Accept that your thoughts wandered and appreciate that you noticed, it’s a sign of awareness. Acknowledging your thoughts is the first step, and from there, you can use one of these three techniques to recenter.

1. Listen to the sounds around you

Shift your focus from your thoughts to the sounds in your environment. This simple practice pulls you out of your head and into the present moment. Listen for as long as needed to quiet your mind. Once you feel settled, say, “Return to center,” and continue your meditation.

2. Visualize your thoughts floating away

When you catch yourself thinking, imagine your thought drifting away on a cloud. Watch it pass and gently disappear. This visualization helps release thoughts without resistance. Once the cloud has faded, say, “Return to center,” and refocus on your meditation.

3. Start counting

Give your mind a simple task—counting. Choose a number, like 30, 60, or 108, and count steadily. This technique helps reset your focus and realign with your breath. You may notice your attention naturally shifting to the center of your forehead (third eye area). That’s okay, but once you're done counting, bring your awareness back to your lower chakras or the area just below your belly button (na‘au).

The Benefits of These Meditation Techniques

These three methods will help you stay grounded in your silent meditation practice, bringing peace of mind, confidence, and emotional balance. Over time, you’ll release stress, improve your mental clarity, and experience greater overall well-being.