How to Handle Thoughts During Meditation

Meditation often brings up thoughts—some feel urgent, while others seem trivial. Here’s how to manage them mindfully.

Why Thoughts Arise During Meditation

Your mind naturally wanders, even during meditation. This isn’t a failure—it’s an opportunity to observe your thought patterns with curiosity.

What to Do With Important Thoughts

1. Acknowledge the thought – Briefly note: “This feels important.”
2. Mentally bookmark it – Tell yourself: “I’ll revisit this later.”
3. Gently return to focus – Shift back to your breath or anchor point.

Handling Irrelevant Thoughts

• Label them (“planning”, “memory”, “fantasy”)
• Release them without judgment
• Refocus on your meditation object

The Key: Gentle Refocusing

Avoid harsh self-correction. Research shows gentle redirection:
- Builds sustainable habits
- Reduces meditation frustration
- Improves focus over time

Try This Mindfulness Technique

Next time a thought arises:
1. Pause and observe it
2. Categorize (important/irrelevant)
3. Release with kindness
4. Return to your breath

“What if you treated every thought like a passing cloud—noticing its shape, but letting it drift by?”

Deepen Your Practice

For more guidance, explore our How to Meditate Course with Dr. Elisha Goldstein. Learn to make mindfulness a daily habit.

Related Resources:
- 5 Questions to Maintain Your Meditation Practice
- 3-Minute Mood Reset Techniques
- The Long-Term Benefits of Mindfulness