How do you stop monitoring yourself during meditation?

Try not to make “staying in alpha” the task. The term refers to a pattern of brain activity, and it isn’t something you can reliably confirm just by how relaxed you feel. When you notice yourself checking, gently return to a simple anchor, like your breathing or the sounds around you. The noticing itself is just another moment in the practice, not a sign you’ve failed.

That snap back can happen when you start evaluating whether you’re relaxed. Make the practice less effortful: use a short timer, pick one easy anchor, and let your attention wander without trying to force it back into a special state. A few minutes of ordinary, comfortable meditation is plenty. You don’t need to hold onto a particular feeling.

If silent meditation turns into a lot of mental checking, try something with a little structure. A guided body scan, counting exhales, or keeping your eyes softly open can give your attention somewhere to rest. If you have ADHD, you may also find that movement or brief sessions work better than trying to sit still for a long stretch. There’s no single method that suits everyone.