By Dr. Sarah Parsons

“I tried meditation, but I couldn’t stop thinking.”

If that has been your experience, I want to offer a different starting point: having thoughts during mindfulness practice is expected.

Your mind may make a grocery list, revisit an uncomfortable conversation, or remind you about an unfinished task. The practice involves noticing where your attention has gone and gently choosing where to bring it next.

What does mindfulness mean?

Mindfulness generally involves paying attention to the present moment with an open, less judgmental attitude.

That might mean noticing the sensation of your feet against the floor, listening to sounds around you, or paying attention while washing your hands.

It can also involve noticing a thought—“I’m worried about tomorrow”—without immediately following every possibility that comes after it.

I find it helpful to keep the practice concrete. You do not need to create a perfectly quiet internal experience.

What does the evidence say?

Mindfulness-based approaches may help some people manage anxiety, depression, and stress. However, programs differ, research quality varies, and results should not be treated as a promise that meditation will work for everyone.

A structured clinical program also involves more guidance and practice than an occasional meditation recording. When considering treatment, it helps to know exactly what is being offered.

Start with a brief experiment

If you are curious, try a short practice during an ordinary moment:

• Pause while sitting somewhere comfortable.
• Notice the contact between your feet and the floor.
• Choose one sound in the room to listen to.
• When your attention wanders, notice that and return to the sound.

Thirty seconds can be enough to explore what the experience feels like. You can keep your eyes open and choose an external focus if that feels more comfortable.

There is no need to grade yourself afterward.

Pay attention to how it affects you

Mindfulness does not feel calming for everyone. Some people experience increased anxiety or other distress during meditation. If a practice makes you feel worse, pause and discuss it with your clinician rather than pushing through.

We can consider a different approach, more guidance, or another treatment entirely.

Give it a realistic place in your care

Mindfulness may be one useful skill within a broader treatment plan. It should not delay an evaluation or replace care you need for persistent or worsening symptoms.

My goal is to help you find tools that are useful in your actual life. For some people, that includes a regular meditation practice. For others, it begins with a brief pause that helps them notice what they need next.

Dr. Sarah Parsons is a psychiatrist at Mental Health 2 You in Louisville, Kentucky. This article provides general education and does not replace an individual medical evaluation.