Have you ever closed your eyes to meditate... only to find yourself swept up in a whirlwind of thoughts, tasks, ideas, and endless to-do lists? If so, you’re not alone. An overactive mind isn’t an obstacle to meditation — it’s exactly the reason why it’s worth starting.
In this article, you’ll find practical tips and simple techniques to help you approach meditation—even if you struggle to focus.
🌪️ Perché la mente corre?
La mente iperattiva è spesso il risultato di:
- constant digital stimuli (notifications, multitasking),
- personal or work-related worries,
- difficoltà a stare nel momento presente.
But remember: meditation doesn’t mean “emptying the mind”, it means observing it without judgment. The key is learning to stay — one breath at a time.
🧘♂️ 5 consigli pratici per iniziare
1. Start with 3 minutes
You don’t need to sit for half an hour — start small. Three minutes are already enough to create a mental space of awareness. You can gradually increase the time as you go.
2. Choose a guided voice
A calm voice that guides you can help quiet the inner chaos.
📱 Recommended apps: Insight Timer, Petit Bambou, Calm (also available in Italian).
3. Focus on the body
Porta l’attenzione su una zona del corpo: le mani, i piedi, o il respiro nella pancia. Questo ancoraggio corporeo riduce il chiacchiericcio mentale.
4. Don’t fight your thoughts
When a thought arises, don’t push it away. Observe it like a passing cloud and gently bring your attention back to the breath. Over time, this process becomes natural.
5. Create a daily ritual
Scegli un momento fisso (al risveglio, prima di dormire, dopo il caffè). Anche un piccolo rito, come accendere una candela o ascoltare un suono, può segnare l’inizio della tua pratica.
🌱 Una tecnica semplice da provare
La meditazione “4-7-8” del respiro
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
→ Repeat for 4 cycles
This technique calms the nervous system and is helpful in cases of anxiety or insomnia.
💬 Conclusione
La mente iperattiva non è un problema da eliminare, ma una realtà da osservare con gentilezza. Ogni respiro consapevole è già meditazione. Non servono silenzi perfetti, solo la disponibilità a esserci.
🎧 If you’d like, you can download a free guided meditation Click the button below and let me know!
