Is It Normal to Think During Meditation?

When many people think of meditation, they imagine someone with their mind completely clear of thoughts. When we go to sit and the mind begins thinking, we might wonder if we are doing something wrong.

Much like my students, I sometimes sit in meditation with an active mind. There are practices we can do to cultivate a still mind, but sometimes the brain just wants to think. We can benefit from learning both to still the mind and to be with the thoughts when they are present.

Thinking During Meditation

In order to work with the thinking mind with a bit more insight, I think it can be helpful to understand the actual mechanism at play. When we understand what the brain is doing, we don’t take it quite as personally and can change our relationship to the thoughts during meditation.

Understanding Why We Think

The mind’s job is to process information and form thoughts, perceptions, and opinions. When we sit in meditation, the default mode network (DNM) becomes more active. The DNM is essentially a network of the brain that supports self-related and imaginative thinking.

It is heavily involved in imagining the future, reflecting on the past, and creating a narrative. It becomes active when the brain is not engaged in a task, such as times of rest, daydreaming, or general mind-wandering. The brain does this automatically, utilizing the time without a task to process information.

The Role of Meditation

Much like in times of rest, research strongly suggests meditation sees an increase in activity in the DNM. This is a bit of the brain’s default mode, and not a malfunction. That is, sitting in meditation and noticing a bunch of thoughts arising is just the brain doing its job!

But here’s the fun part. That same research found that meta-awareness can enhance cognitive regulation and buffer individuals in several ways from the activity of the DMN. Meta-awareness is the capacity to notice thoughts rather than being absorbed into them.

The research suggests that long-term meditation practice can strengthen attention and emotional regulation networks, giving us the ability to disengage from the thoughts with more ease. Furthermore, the DMN becomes less active during meditation with consistent practice.

What This All Means

So, coming back to the original question: Is it normal to think during meditation? The answer is a resounding yes. It is the brain doing its job. We may have other desires, but the mind is doing what it is meant to do in that moment.

I think that an understanding of what’s going on can help us depersonalize the experience. It’s a universal experience, and nothing wrong with you. Furthermore, it’s not personal. Your brain is not trying to mess with you. Recognizing why the mind is active and the mechanism at play, we can begin to be a little more patient and less judgemental toward ourselves.

Working with Thoughts During Meditation

We now know that thinking during meditation is completely normal. But what do we actually do with thoughts during meditation? I have a few practices and thoughts. It’s important to note these are not mutually exclusive; we can practice with multiple of these points together in the same period of meditation.

Stilling the Mind

There are many practices to work on stilling the mind. These vary by tradition, and include breath counting, breath practices like anapanasati, body scan meditations, and forms of moving meditation like yoga, qigong, or tai chi. Different moments may call for different practices, and you may find some practices support your tranquility more than others.

The core of these practices is to still the mind through focus on somethign other than thoughts. We aren’t pushing away thoughts or denying their existence. Rather, we are allowing them to arise and pass while cultivating a focus on whatever object we are using.

It is worth noting that stilling the mind is a gradual process. With consistency, we strengthen our ability to do so. It won’t happen in your first meditation ever perfectly, so be patient with yourself. Although we may still the mind substantially from the beginning of one sit to the end, the true progress comes with consistent practice in this way.

Mindfulness of Thoughts

We can also invite in the thoughts to be a part of our practice. When thoughts arise, we might actually turn toward them. Watching the thoughts arise and pass, we can gain insight into the non-personal and impermanent nature of them. These insights help us detach from the thoughts and not identify with them so strongly.

As we practice in this way, we cultivate an ability to watch thoughts arise and pass while staying grounded. We gain the power to see thoughts coming and going in meditation without being pulled off on whatever journey they’re going on. I have a guided meditation below working with this, as well as a short practice for children here I frequently use with our own kids!

Mindfulness of Mind

Mindfulness of the mind may seem like mindfulness of thoughts, but they’re actually quite different. With mindfulness of thoughts we’re paying attention to individual thoughts. Mindfulness of the mind we watch the overall state of mind. As such, it’s often referred to as mindfulness of mental states.

Think about it like this. The thoughts may be seen as actors on a stage. Watching thoughts, you label and see each actor coming on the stage and doing their bit. Mindfulness of the mind is recognizing the entire stage from the lighting to the silence and space between acts.

Cultivating mindfulness of the mind means getting to know the nature of the mind in any given moment. Rather than noticing the individual mental events, we notice the overall quality. Is the mind scattered, sluggish, curious, engaged, rigid, etc.?

Practicing with mindfulness of the mind gives us insight into the dynamic and empty nature of the mind, allowing us to again relieve ourselves from clinging. We become able to see these mental states coming and going, and once again not allow ourselves to be fully carried off by them.

I have an episode from early 2026 on my podcast below where I discuss mindfulness of mental states here if you’re interested in learning more. I’ve also included a meditation below focusing on mindfulness of the mind. If you’re interested in learning more about practice in this way, be sure to check out my podcast!

Loving-Kindness Practice

Although loving-kindness (metta) isn’t traditionally taught as a way to still the mind or work with thoughts, I have found it to be crucial. Some of the many benefits of loving-kindness include improved emotional regulation, increased compassion, and decreased self-criticism.

In my experience, loving-kindness practice can help us in two concrete ways when it comes to thinking during meditation. First, we learn to respond with more gentleness and kindness to ourselves and the thinking mind. With consistent practice, loving-kindness makes this kind and gentle response come more naturally without force or effort, allowing us to change our relationships to the thoughts.

Additionally, loving-kindness is a way we can work to still the mind. Much as we might make the breath the object of our awarness in a counting meditation, loving-kindness offers us phrases to use to focus our attention. I’ve written about this here if you’re interested in learning more.

Below is a guided meditation investigating metta as a concentration practice.

Outside Factors

Finally, it’s worth recognizing how our behavior and habits off the cushion influence the thinking mind during meditation. I can’t speak for everyone here, but I can share some things that might influence how active the thinking mind is during meditation in my experience both as a meditator and a teacher.

Meditation Time

When we choose to meditate may play a role. Some people find more success in the morning, while others find their mind to be quieter at night. Investigate for yourself what works! For more on this topic, read my post Should I Meditate in the Morning or at Night?

Food and Drink

Things like caffeine can obviously influence our experience during meditation. But so can blood sugar spikes and crashes, dehydration, and any digestive discomfort. Be mindful of what you eat and when you eat it to support your mind during meditation.

Exercise and Movement

Generally, sedentary days can build some tension in the body, resulting in a more fidgety mental state. Get some movement in. I personally do a period of qigong before meditating just to help get some energy out. You also might try investigating if exercise during your day changes the flavor of your meditation practice at all.

Stimulation

This is something I am constantly reminding my students. Stimulation like using our cell phones right before meditation can train the brain to constantly switch or need to be stimulated. I recommend not looking at your phone or screens for a bit before meditating to help calm the thinking mind.

Further Practice with Thoughts

If you are interested in investigating mindfulness more deeply, I recommend checking out my Mindfulness for Beginners page. This page covers some of the basics of mindfulness, common difficulties (including an active mind), and how to get started in a structured and sustainable way.