Do you struggle to stay connected during meditation? Do you feel like focusing on your breath just isn’t cutting it to stop your mind from wandering? If this is you, keep reading for an easy way to stay present and connected during meditation.
The struggle of staying present and connected during meditation
We’ve all been there before, feeling like the mind wants to do anything other than be still. This is super common when first starting a meditation practice but it can also happen from time to time to even the most advanced meditation practitioner. When the mind wanders we always hear, “focus on your breath” to bring the attention back to your practice. And this isn’t bad advise at all, I tell my students to focus on their breath all the time, your breath is a super powerful tool.
But I also know the feeling of this technique just not cutting it. For me personally, focusing on my breath helps me to relax while meditating but sometimes it doesn’t stop the thoughts from popping up. So I figured I’d share this post with you guys in case anyone is like me and maybe needs another tool in their meditation tool kit.
You can learn more about breathwork here: Pranayama
What can you do that's easier than focusing on the breath?
When you feel like you’re struggling to stay connected during your meditation, try focusing on the third eye. For those of you who are unfamiliar with the third eye, it’s the place between your eyebrows and an inch or so higher, basically in the middle of your forehead. The third eye is the 6th chakra and is also known as ajna chakra.
There are two ways you can focus on the third eye to reconnect during meditation:
Option 1- You can move your eyes (like your normal two eyes) up and in as if you’re internally gazing at the third eye. You do this with the eyes still closed. This technique is recommended by many teachers and is common in kundalini yoga. So this is one option that totally does work, but if you’re like me and feel like being more chill in your meditation and don’t want to keep your eyes up and in, look at the next option.
Option 2- What you want to do is to place ALL of your attention on the third eye region, so all of your focus is on the center of the forehead. Your other eyes (lol) can stay closed and can look/gaze in any direction that feels comfortable. The key to this technique is that all of your attention goes to the third eye. If the mind wanders, bring it back to the third eye. You’re noticing your hands feel cold or you hear your dog moving around, bring the attention back to the third eye. It’s that simple.
Why does this work?
The third eye is the center of our intuition. It “sees” what we can’t see with our human eyes.
When we meditate, we are tapping into a deeper level of consciousness beyond what we experience in our basic waking state. When you direct your attention to the third eye region, it’s reminding your mind and body why they are sitting for meditation, because the mind and body can get a little restless.
The body doesn’t like being told to sit still and the mind doesn’t like being to told to be quiet. When you bring the attention back to the third eye, you’re telling the mind and body, we’re not here for you right now so shut up, be quiet, and be still! (Not that the body and mind don’t receive benefits from meditation, they do as the mind, body, and soul are all connected, but they’ll receive the benefits when they stop constantly demanding attention and allow space for the soul/spirit to get some self care.)
This technique of focusing on the third eye is simple yes, but it’s powerful and effective. Remember the key is to place all of your attention here, not just half of it.
How to close this type of meditation
After you’re done meditating in this way, I do suggest doing something to ground you after.
One option is to keep the spine straight and place the palms of your hands on the earth, take a few breaths here connecting with the earth’s energy through your palms. Another option is to bow forward and place the third eye region on the earth itself and take a moment there before moving on from your meditation.
If you have any grounding techniques you prefer you can do that as well.
Stay open to change
The beauty of staying consistent with your meditation practice is that you start to find what really works for you. Remember, your practice will very likely evolve and change over time.
For example, when I first started meditating, I only had success with guided meditations; now I rarely use guided meditations. My go to right now is listening to music and focusing on my third eye which is probably what inspired me to write this post; or mantra, I also enjoy mantra which I can write about in another post.
The point is, be open to evolve and change your practice to suit your needs. As humans, we will constantly experience change in our lives and there’s no reason that your meditation practice shouldn’t change as well. With that said if something does work for you, you don’t need to change it, just be open to the possibility of change one day.
So there you have it, a simple way to help keep you connected during meditation. Simple doesn’t always mean easy but with practice you will get there. Below you’ll find a guided meditation to help you focus on the third eye. Keep meditating and raising your consciousness.
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