What should I do when I get distracted while meditating?

Everyone gets distracted when they're meditating - that's actually part of the exercise and the reason why we practice doing it. Here are some ideas for you to try when you get distracted.

Try the lesson Distractions: Not a Problem in the Unlearn to Meditate course. The teachers talk about the reality of our minds and what can happen when you practice meditation.

Fold the Distractions Into the Meditation

It’s possible to include challenges right into your meditation. When distractions happen, see if you can simply notice them without reacting. Whether the distractions are thoughts, sensations, sounds, or anything else, try observing them with curiosity and non-judgment. This way, the meditation becomes about bringing more into our experience instead of trying to keep things out. Joseph Goldstein’s meditation in Session 5 of The Basics course, Respond, Not React, addresses this.

Return to the Anchor

Congratulations! The fact that you notice a distraction when you're meditating is good!

Distractions can be moments of mindfulness in spite of how they sometimes feel. As soon as you notice you’ve gotten distracted, gently return your attention to the breath, or whatever you chose for your anchor this time. Joseph offers more strategies for dealing with distractions in Session 7 of The Basics course, Keep it Going.