Can’t Stay Focused During Meditation? It’s Probably Not What You Think

Losing focus during meditation is perfectly normal, especially when you’re just starting out with short sessions of 10 minutes or so.

But, if after months or years of practice with longer meditation sessions, you are still struggling with a distracted mind, you might be dealing with the same issue I was.  

That’s right.  For the longest time, I struggled with a distracted mind during meditation. 

Although I knew how to attain a relaxed and calm state by observing my breath, after a few minutes, I just couldn’t stay focused anymore.

It will take me a while to realize I was elsewhere, thinking about random things, like the next project, a discussion with a friend, the pile of laundry waiting for me, and so on.

And it didn’t matter how many times I gently guided my mind back to the object of concentration. Over and over again, my mind would inevitably end up in another time and place.

Once in a while, I’d have a great session where I felt completely relaxed, calm, present, and focused. But to be honest, that was so rare. Most of the time, my mind was constantly distracted.

Of course, I tried all the recommended strategies: observing my thoughts as passing clouds, noticing the thoughts the moment they arose, and so on.

But although these strategies are very effective, they didn’t always work.

For the first couple of minutes, I could notice my thoughts. But a few moments later, I’d suddenly find myself in a completely different place again.

I used to feel pretty disappointed because after so much time practicing concentration exercises, my concentration had not improved at all. It seemed that my mind was not built to stay focused.  

What do we need to stay focused?

It took me years to realize what was really going on.  And no, it was not just lack of concentration.  

While there are many reasons we might get distracted during meditation, in this particular case, the answer turned out to be surprisingly simple.

You see, to be able to focus for extended periods, we need not only a relaxed mind but also a fully alert and bright mind.

The mind needs to be so alert and bright that it feels like the sun, illuminating the entire consciousness from within.

When the mind is that alert and bright, it doesn’t matter how many thoughts come and go. It won’t get distracted.

That’s right. Distracting thoughts can’t take an alert, bright mind by surprise.

A bright mind shines on every thought the moment it arises, so it clearly notices it and then lets it go. It’s an effortless process since an alert mind can easily remain detached.

The exact opposite happens to a dull, fatigued mind.

A dull mind won’t notice the distracting thoughts until it’s too late. It’s constantly taken by surprise by all sorts of thoughts which pull the mind here and there like a marionette.

So this was the problem. I was often approaching my meditation sessions with a dull and fatigued mind.

And guess what. It doesn’t matter if you spend your entire life practicing concentration exercises. If the mind is dull and fatigued, it simply won’t be able to stay focused.

By the way, when I talk about fatigue, I don’t mean being so tired that you end up sleepy during meditation. That’s, of course, another obstacle.

I’m talking about a much more subtle kind of mental fatigue.

You might not feel sleepy, and you might be able to sit perfectly upright during the entire session, yet you can’t concentrate.

The fatigue is so subtle that you don’t notice it, and therefore, you aren’t aware of your lack of alertness.

The first step to improve concentration

So, to solve this problem, the first step is to develop awareness of the quality of our mind, moment by moment, during meditation.

Sounds easy, right?

Well, it’s not. Trying to notice a lack of mental clarity with a mind that lacks mental clarity is a challenge. But with regular practice, it gets easier.

Once we identify that this is the issue, the next step is to make lifestyle changes to ensure we’re well-rested before meditation.

Yep, that’s it.

To be able to remain fully alert, attentive, and relaxed throughout the entire session, you need a well-rested mind. It’s as simple as that.

Since I started prioritizing rest, my meditations have really improved. It’s so much easier to stay focused.

Not only that, but the more well-rested I am, the longer my meditations tend to be.

When I’m experiencing dullness, I might end the session around 50 minutes in, not knowing why I had to stop. But when I feel clear-headed, I can go beyond an hour without effort.

Of course, there are still many days when I lack concentration.

This is perfectly normal, even after years of practice. But now it happens a bit less often, and when it does happen, I know what I need to do to improve my next sessions.

How to cultivate a well-rested mind

So, how can we ensure the mind is well-rested before meditation?

Yes, having a good night’s sleep is the most important habit for feeling bright and alert during meditation. But there’s more to it.

Here are a few tips that can help us improve our sleep, mental clarity, and our overall health:

• Exercise regularly: resistance training, HIIT, hatha yoga, outdoor sports. The more you move, the better.
• Practice deep relaxation after yoga, and whenever needed.
• Eat a proper diet that supports your body constitution and lifestyle.
• Learn to breathe slowly and diaphragmatically.
• Be mindful of how you use your mental and physical energy during the day. Take a nap if needed.
• Practice mindful breathing for stress relief.
• Have your last meal at least three hours before sleep. The earlier the better.
• Avoid screens at least one hour before bed.
• Avoid scrolling at all costs. Worst energy vampire ever.
• Drink two to four glasses of water upon waking up, and stay hydrated throughout the day.
• Have a bowel movement before your morning meditation.

I know. That last point might surprise you, but it’s very important, especially if you’re serious about meditation.

When my teachers run “advanced” meditation workshops, the first thing they often talk about is bowel movements. Lol.

“One thing the Western children don’t have is proper toilet training. I don’t know what kind of toilet training you give to your children. We start giving them that training right from the age of one, we teach them that the first thing they should do in the morning, the first thing upon getting up, is to have a bowel movement. 

You can’t fully wake up without a bowel movement. You still have the previous night’s things which will rise like fumes into your head. That’s why so many heads are unclear. First thing in the morning is the bowel movement.”—Swami Veda Bharati

That’s why yogis recommend drinking two to four glasses of water upon waking. It not only hydrates the body, it also helps get things moving.

I hope you've found these suggestions useful.  If you have other suggestions, please feel free to share them in the comments section below.

So next time you’re struggling to stay focused during meditation, remember that the problem might not be a lack of concentration.

Pay attention to your mental state instead. Is your mind clear, bright, and alert, or is it dull, cloudy, and heavy? Then, try to implement some of the strategies above.