Do distractions make it hard to meditate? I know exactly how it feels. Distractions like a loud neighbor, a ringing phone, or a never-ending to-do list may make meditation difficult.
That’s why I’ve included seven strategies to eliminate meditation distractions. I’ve been meditating for years, so I know how vital it is to discover ways that work for you to optimize the advantages.
This article will discuss earplugs, alerts, and timers to reduce external distractions. I’ll also discuss how nutrition and sleep changes might boost meditation concentration. Finally, I’ll discuss ways to manage unwanted thoughts and physical pain.
I know you deserve to be happy and today I’m going to help you take one step forward in that direction. Let’s go!
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Set a Timer
For persons over 50 who have trouble focusing, using a timer may help reduce distractions during meditation. Setting a timer gives you discipline and habit, helping you concentrate on your practice. Three meditation timer tips:
First, choose an easy-to-use timer. Use your phone or other timer-equipped gadget. Simply adjust it to a quiet tone or vibration that won’t disturb your meditation.
Second, set a meditation session duration ahead of time so you don’t have to check the clock. Even brief meditation sessions may benefit, according to study. A 2014 Journal of Alternative and Complementary Medicine research indicated that 10 minutes of daily meditation improves cognitive performance and reduces anxiety.
Finally, utilize your timer to concentrate your attention. Start your timer with a few deep breaths and an intention to be present and focused on your practice. Whenever your mind wanders, simply return to your breath or meditation object. With experience, you can concentrate longer.
Turn Off Notifications
Turning off alerts helps reduce distractions during meditation, particularly for persons over 50 who are more readily distracted by their electronics. Notifications might distract you from your meditation practice. Three ways to disable alerts during meditation:
First, put your phone on “Do Not Disturb” or off. This prevents calls, messages, and other alerts from disturbing your meditation. Set your phone to enable calls from specified contacts or emergency contacts to avoid missing essential calls.
Second, disable notifications on tablets, desktops, and smartwatches. During meditation, mute these gadgets to avoid distraction.
Finally, avoid checking your phone or other electronics during meditation. Even a quiet smartphone may distract, according to research. A 2017 Journal of the Association for Consumer Research research indicated that smartphones may impair cognitive ability and attention.
Turning off alerts helps reduce distractions while meditation. Setting your phone to “Do Not Disturb” mode or turning it off, shutting off alerts on other devices, and fighting the impulse to check your phone during your practice will help you remain focused and present.
RELATED: These 8 Products Will Change Your Meditation Experience
Wear Earplugs
Earplugs may help adults over 50 shut out external sounds while meditating. Earplugs may help you concentrate on meditation by reducing noise. Three meditation earplug tips:
Then, pick comfortable, well-fitting earplugs. Try foam, silicone, and wax earplugs to discover your favorite. Ensure sure the earplugs fit snugly without hurting.
Second, use white noise or soothing music to block out noise. White noise or a meditation app with music may help. This may make meditation more calm and soothing.
Listen mindfully. Instead of attempting to filter out all external noise, become aware of it without becoming caught up in it. Listen without judgment or distraction. This might help you relax about outside distractions.
Earplugs while meditation enhances sleep, weariness, and stress, according to a 2018 International Journal of Behavioral Medicine research. Earplugs also increased meditation relaxation and tranquillity.
Feeling like this doesn’t do the trick? Then read on to find out our next tip…
Adopt a Healthy Diet
For persons over 50 who may be more sensitive to specific meals, eating well might help reduce distractions while meditation. Healthy eating may boost energy, attention, and well-being. Three nutrition suggestions for effective meditation:
Avoid sugary or processed meals that raise blood sugar or energy levels. Certain meals cause energy dumps and distractibility, making meditation difficult. Fruits, vegetables, nuts, and whole grains are strong in fiber, protein, and healthy fats.
Drinking enough water during the day helps prevent weariness and poor concentration. At least 8 glasses of water each day, more if you’re active or live in a hot or dry region.
Finally, include brain-healthy foods like omega-3 fatty acids from salmon and tuna and antioxidants from berries and leafy greens. These nutrients increase memory, attention, and brain function.
A 2016 Journal of Alternative and Complementary Medicine research indicated that a plant-based diet rich in fruits, vegetables, whole grains, and legumes enhanced mental health, including stress and anxiety. Plant-based diets also increased attention and concentration.
In conclusion, eating well may reduce meditation distractions. Avoiding energy-crashing meals, keeping hydrated, and eating brain-healthy foods may boost attention and wellness. Study shows a plant-based diet may improve mental health and attention.
Get Some Rest
Resting can help reduce distractions during meditation, especially for people over 50 who may have sleep issues. A good night’s sleep may restore and energize you, making meditation simpler. Three ways to rest well for meditation:
First, set a sleep schedule. Even on weekends, sleep and wake up at the same time. This regulates your internal clock and improves sleep.
Create a soothing bedtime routine. Avoid screens and bright lights before bed and relax with reading, a warm bath, or gentle yoga or stretching. This can help your body relax and prepare for sleep.
Third, make a cozy bedtime. Make sure your bed is comfortable, dark, and quiet. If noise or light bothers you, buy blackout curtains or a white noise machine.
A 2015 Journal of Clinical Sleep Medicine study found that sleep disturbances increase mind-wandering during meditation. Better sleep quality was linked to better meditation focus and fewer distractions.
In conclusion, resting can reduce meditation distractions. A consistent sleep routine, calming bedtime routine, and comfortable sleep environment can improve sleep quality and meditation focus. Research shows that sleep problems may enhance distractions during meditation, emphasizing the significance of proper rest for good meditation practice.
Your Takeaway
As someone who’s suffered from distractions while meditation, I know how irritating it can be.
But, employing earphones, shutting off alerts, and setting a timer might help you practice more peacefully. Before you meditate, you might prepare by changing your nutrition and sleep schedule.
Of course, everyone’s meditation experience is different. So try these methods and see what works for you. If one method fails, try another.
Using many tactics has worked best for me. Using earplugs and shutting off alerts reduces outward distractions, while deep breathing and body awareness reduce internal distractions like racing thoughts and physical pain.
Patience and tenacity help overcome meditation distractions. Distractions are common in our fast-paced, technology-driven environment. You may progressively improve your attention and concentration by practicing and using some of my tactics.
Friends, don’t give up if development seems sluggish. Meditation helps all elements of your life, not simply the time you spend sitting motionless. Explore, experiment, and meditate!
