How To Meditate When You Can’t Focus

Meditation is amazing for your mental health; it helps you let go of stress, find inner peace, and escape the troubles of the world. But what happens when you simply cannot let go? Things keep bubbling up that interrupt your progress; that faux pas when you met the in-laws, the time you called your teacher “mom”, or, (gulp) that haircut you did yourself that you thought looked soo cool… It didn’t.

Luckily, there’s still hope.

How to MeditateHere’s a list of tips and tricks I use when I simply cannot let go of the stresses of the world. These tricks work for me very well, but everyone is different. If one of these works for you, fantastic! If not, don’t worry; you’ll find your way with some tweaks to these or a whole new method. Don’t be afraid to experiment.

Make a “Worry List”… And Burn It!

Before you even start meditating, you need to metaphorically let go of your stress or focus on what stress you’re trying to get rid of. This method is simple; make a list of everything that’s been stressing you out, really try to focus that negative energy through the pen, and take a good hard look at what you’ve written… Sometimes even doing that makes you realize how small your problems are.

Now, here’s the fun part; Burn it! Setting this list on fire symbolically destroys the issues you’ve focused so hard on. Think of this part like the phoenix burning up at the end of its life cycle; eventually it will rise from the ashes anew.

Make sure you do this in a controlled environment. Please do not set your house or yourself on fire.


Never underestimate the power of scent. When you smell a long-forgotten scent it brings upon a wave of nostalgia. Scent can even help your mood. This is the reason why it should be essential for every meditation session. Incense, candles, essential oils, and wax melts produce the most powerful smells and have the most scent variety. Personally, I prefer incense.

Consider using calming, earthy scents for meditation. Lavender tends to be the most popular for its calming aspects, which is great for some people, but I prefer the more earthy scents. Hem Incense has an excellent line of scents including The Sun, Dragons Blood, and Sage. My personal favourite is “The Moon” scent.

 Remove Artificial Light

Anything with a lightbulb can remind you of the hustle and bustle of everyday life. The lights can be very distracting and block your mind’s eye from entering into a meditative state. Think about it, you’re surrounded by artificial light during your most stressful times; work, school, late night baby crying, the list goes on.
Instead, shut off the lights and use candles during your meditation. The soft glow, mixed with relaxing scents, will surely help you let go of your worries.

Again, please be sure this is done in a controlled environment; burns hurt.

Cut the Caffeine and Sip Some Tea

How could you possibly relax if you’re buzzing from your 10th cup of coffee? In an ideal world you’d cut out coffee altogether, but it’s fairly difficult for someone to quit cold turkey. For more information, see my post about the Benefits of Switching To Tea.

Tea is certainly magickal. Opt for a calming tea, like chamomile, before meditating and let it melt away your worries.

Take a Meditative Bath

Take the tips above into the bath. Fill the tub with comfortably warm water, add essential oils and epsom salt, light the candles and incense, and submerge yourself in pure nirvana. When you’re in the bath, be sure you get into the water as deep as possible, close your eyes, and envision the water washing away all your worries. The heat will help calm your muscles and the smells will transport you to another world.
At the end of your bath, visualize the water holding all your stress and pull the drain plug. Watch it all just drain away!


Of course, these are all simple suggestions which work for me. In order to have a distraction-free meditation, you need to find a method that works for you. Everyone is different. Feel free to share your experiences and tips in the comment section below. Enjoy your meditation.




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