Why your mind wanders during meditation

Time of India

20-06-2025

Authored by: Dr Hansaji Yogendra, The Yoga Institute
cañcalaṁ hi manaḥ kṛṣṇa pramāthi balavad dṛḍham tasyāhaṁ nigrahaṁ manye vāyor iva su-duṣkaram
~Bhagwat Gita 6.34
The mind is restless, turbulent, obstinate and very strong, O Kṛṣṇa, and to subdue it, I think, is more difficult than controlling the wind; so, said Arjuna in the Bhagavad Gita.
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This is a reality every meditator faces: no matter how earnestly you want to sit in silence, the mind wanders.
Everything from the morning's conversations, to the grocery list, a past regret, a painful conversation or a future plan fill your mind the moment you sit down to meditate. And for many of you, this wandering feels like failure.
But let me assure you, it is not. In fact, to observe the mind's wandering is a sign that meditation has begun.
You are no longer lost in thought, but becoming aware of it.
The Nature of the Mind: Restless, Moving, Alive
In Indian philosophy, the mind (manas) is never described as a static organ. It is dynamic, subtle and ever in motion. Its primary function is to perceive, compare, recall, desire and judge: continuously.
The ancient yogis classified the mind's fluctuations as vrittis or waves on the surface of consciousness. Meditation is not about eliminating these waves instantly, but about observing them with clarity and compassion.
What Happens to the Mind in Meditation?
When you begin meditating you expect instant calmness. But the mind in those early moments can feel quite the opposite. This happens because meditation alters brain activity.
As you settle into meditation, the brain begins to move from a state of high-frequency beta waves (associated with active thinking, planning, or stress) to slower alpha and eventually theta waves, which are linked to deep relaxation and inward focus.
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But this shift doesn't happen instantly. The space between these waves, especially the transition from beta to alpha, is often where mental 'debris' starts to float up. And that is why your mind wanders, especially in the early stages of mediation.
Why Does the Mind Wander During Meditation?
So, when you sit to meditate, the world outside becomes quiet but the world within becomes loud. And that is also why your mind wanders. Here are a few other reasons why:
1. The Unprocessed Subconscious
During the day, the mind absorbs countless impressions: what you see, hear, feel, and think.
These impressions (samskaras) are not always consciously processed. Meditation, being a state of still awareness, allows these stored thoughts to rise to the surface.
2. Habitual Conditioning
The modern mind is constantly stimulated by phones, conversations, deadlines and distractions. It becomes addicted to noise. So, when silence is introduced, it feels uncomfortable. The mind, out of habit, begins reaching outward again and you start replaying stories, seeking tasks or constructing imaginary scenarios.
3. Resistance to Change
Yogic texts speak of tamasic inertia; the mind's resistance to moving into a higher state. Just as the body resists change, so does the mind. The moment you ask it to be still, it reacts. This is a natural stage of growth. Do not be alarmed.
4. Attachment and Desire
Meditation often makes you aware of the attachments you have to people, identities or unfulfilled desires. That is why thoughts or emotions or feelings associated with them keep resurfacing as you begin to meditate.
These actually reveal the deeper entanglements of the mind and are an encouragement to let go of them.
How to Gently Guide the Wandering Mind
1. Choose a Simple Anchor
Use the breath, a mantra or a gentle visualisation, like a diya flame or the rising sun. Let this become your point of focus. Every time your mind wanders, return to it. And don't judge your mind for wandering. Be kind to your mind.
2. Be the Observer, Not the Doer
Do not wrestle with your thoughts. Become the sakshi, their silent witness. Observe the thought arise, remain and dissolve.
This very witnessing begins to loosen its hold.
3. Short but Regular Practice
It is far better to meditate sincerely for 10 minutes every day than to force a long session once in a while. The mind respects rhythm. Over time, this daily practice becomes a habit.
Once you finish meditating, take a moment to journal or sit quietly. Often, the thoughts that came up carry emotional weight.
Honouring them helps the mind feel heard and eases future restlessness. Do not fear the wandering of your mind. It is a part of the process. As the Yoga Sutras remind us:
'Abhyasa vairagyabhyam tan nirodhah';
through steady practice and gentle detachment, the fluctuations of the mind are quieted.