Meditation can be a peaceful refuge from the busyness of life, but staying focused during meditation can sometimes feel like a challenge. Whether it’s physical discomfort, racing thoughts, or a simple lack of patience, distractions come in many forms. With over 20 years of experience as a meditation teacher, I’ve overcome most of these challenges, and I’d love to share what I’ve learned.
Common Distractions During Meditation
Physical Sensations & Pain
One student told me they couldn’t concentrate because they became hyper-aware of their clothes touching their skin, especially when a loose thread tickled their arm. Unwanted physical sensations like this are common distractions during meditation. Studies show that 20-30% of beginner meditators get distracted by physical sensations.
Solution: Practice Vipassana meditation. Observe the sensation non-judgmentally and say, “This is just a sensation, it’s unimportant,” each time it distracts you. Then, return to your breath.Research shows that this approach trains your mind to be less reactive to distractions, strengthening brain regions associated with sensory processing and body awareness (Harvard researcher Sara Lazar).
Active Mind & Hallucinations
If you notice a busier mind when you close your eyes, it’s due to the brain’s Default Mode Network (DMN), which creates internal stimuli like thoughts and visions when deprived of external stimuli.
Solution: Try Zazen (Zen meditation) by keeping your eyes 80% closed and meditating in a visually calming space. This reduces DMN activity, helping you to focus.Many of my students find it easier to concentrate with partially open eyes
Too Busy or Conscious of Time
If you’re overwhelmed with a to-do list, intrusive thoughts like “I don’t have time for this” may arise. Remember that meditation boosts productivity by enhancing concentration.
Solution: Remind yourself, “Meditation will make me more productive.” Studies show that regular meditators perform tasks with 20% more accuracy and concentration.
Mental Health Challenges
Conditions like ADHD, OCD, anxiety, and PTSD can make focusing during meditation tough. However, with the right technique, meditation can still be highly beneficial.
Solution: Try specific methods based on your condition. For example, those with OCD may benefit from Dr. Schwartz’s “4Rs” technique.If you have BPD, I have specialized tutorials to help. Consider booking a private session for personalized techniques.
Improving Your Environment for Better Focus
Reduce Environmental Distractions
Sometimes, better focus is as simple as reducing environmental distractions.
Use noise-canceling headphones.Shut curtains, turn off notifications, and sit on a dense cushion to reduce vibrations.Keep your space clean and uncluttered—clutter competes for your attention.
Adjust Lighting
Lighting can impact your focus. Aim for gentle lighting that’s not too dark or too bright. Research shows dim lighting promotes relaxation and reduces cortisol levels, the stress hormone.
Minimize Digital Distractions
Put your phone away. Research from the University of California, Irvine shows that digital distractions take around 23 minutes to refocus after interruption.
Addressing Internal Distractions
Boredom, Impatience, or Dissatisfaction
We all have sessions where we feel bored or impatient. Instead of resisting, accept the feeling and observe it with curiosity.
Ask yourself: What does boredom feel like? What can you learn from it?This approach cultivates mindfulness, even when things aren’t going perfectly.
Feeling Off-Balance
Sometimes, you’re not in the right headspace for meditation—maybe due to poor sleep or feeling unwell. It’s okay to skip a session now and then. Be kind to yourself and resume when you’re ready.
My Favorite Tips for Staying Focused
Set an intention: At the start, tell yourself that for the next X minutes, meditation is your only focus.Place a hand on your abdomen to help observe your breathing.Use an anchor word like “Grounding” to bring yourself back to the present moment.Remind yourself why you meditate—this sense of purpose can improve focus.Put your cell phone away to avoid interruptions.
Ready to Focus? Work with Me for Personalized Meditation Tips
Yes, you can focus enough to meditate. I’ve worked with many people who believed they couldn’t concentrate, and they were all able to improve. Want me to prove it? Book a private lesson with me today and learn personalized techniques to help you focus.
