How to do meditation if I’ve got negative thoughts?


When ever i try to concentrate in either my breath or a word i am not able to concentrate. Please give me some solution to it.

Yes , the solution of your above problem is given in various Hinduism scriptures like Shreemad Bhagvat Gita , Patanjali YOG-SUTRAS , Aparokshanubhuti ( by adi Shankaracharya ) etc.

This problem is discussed and possible solutions are also given in below shlokas by various texts.

Here is what Shree Adi Shankaracharya Says in his book called Aparokshanubhuti where he describes a method that seekers can follow to directly experience the essential truth of one's one nature.

समाधौ क्रियमाणे तु विघ्नान्यायान्ति वै बलात ।
अनुसन्धानराहित्यमालस्यं भोगलालसम ।।127।।
लयस्तमश्च विक्षेपो रसास्वाद्श्च शून्यता ।
एवं यद्विघ्नबाहुल्यम त्याजं ब्रह्मविदा शनै ।।128।।

While practicing Samadhi there appear unavoidably many obstacles, such as lack of inquiry, idleness, desire for sense-pleasure, sleep, dullness, distraction, tasting of joy, and the sense of blankness. One desiring the knowledge of Brahman should slowly get rid of such innumerable obstacles.

यत्र यत्र मनो याति ब्रह्मण स्तत्र दर्शनात।
मनसो धारणं चैव धारणा सा परा मता॥१२२॥

Yatra Yatea Mano Yaati Brahman StaStra Darshanat
Manaso Dharanam Chaiva Dharana Sa Para Mata

Meaning - A supreme condition (Dharana) is that , in which one realises that , which ever place his mind goes , that place is Brahman.

Here what Shree Adi Shakarcharya is saying is let your mind go anywhere ,onto anything (good or bad or on materialistic pleasure's) , one should realise that thing as a Brahman, that is Best Dharana.

Here is what Patanjali advices us on your enquiry in his YOG –SUTRAS in the first chapter - Stabilizing and clearing the mind (1.33-1.39)

मैत्रीकरुणामुदितोपेक्षणां सुखदु:खपुण्यापुण्यविषयाणां भावनात श्र्चित्तप्रसादनम् ||33||

maitreekarunamuditopekshanan sukhaduhkhapunyapunyavishayanan

Friendship, mercy, gladness, indifference, being thought of in regard to subjects, happy, unhappy, good and evil respectively, pacify the Chitta.

1.33 In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil. (maitri karuna mudita upekshanam sukha duhka punya apunya vishayanam bhavanatah chitta prasadanam) • maitri = friendliness, pleasantness,

प्रच्छर्दनविधारणाभ्याम वा प्राणस्य || 34||

prachchhardanavidharanabhyan va prannasya

1.34 The mind is also calmed by regulating the breath, particularly attending to exhalation and the natural stilling of breath that comes from such practice. (prachchhardana vidharanabhyam va pranayama)

Here Patanjali is advicing us to calm our mind by improving and cultivating good feelings. Then with pacified mind no negative thoughts will come in mind while practicing meditation. He is also advising us to control negative thoughts coming in mind by Breathing exercise (Pranayama)

In Shreemad Bhagvad gita Lord Shree Krishna tells this - :

यतो यतो निश्चरति मनश्चञ्चलमस्थिरम्।
ततस्ततो नियम्यैतदात्मन्येव वशं नयेत्।।6.26।।

yato yato niścalati
manaś cañcalam asthiram
tatas tato niyamyaitad
ātmany eva vaśaṁ nayet

From wherever the mind wanders due to its flickering and unsteady nature, one must certainly withdraw it and bring it back under the control of the Self. BG 6.26

शनैः शनैरुपरमेद् बुद्ध्या धृतिगृहीतया।
आत्मसंस्थं मनः कृत्वा न किञ्चिदपि चिन्तयेत्।।6.25।।

śanaiḥ śanair uparamed
buddhyā dhṛti-gṛhītayā
ātma-saṁsthaṁ manaḥ kṛtvā
na kiñcid api cintayet

Gradually, step by step, one should become situated in trance by means of intelligence sustained by full conviction, and thus the mind should be fixed on the Self alone and should think of nothing else.BG 6.25

Conclusion - So from above shlokas its clear that can avoid negative thoughts coming in mind during meditation etc. By

  • Cultivating good thoughts in mind about others even about bad or evil people.

  • By practicing Breathing exercise OR Pranayama (प्राणायाम).

  • Gradually detaching mind from Material things or samsara .

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