Simply Stay in the Present Moment
It is common to feel different emotions during your meditation. You laugh, you cry, sometimes you feel sad and elated at other time. While a beginner meditator can’t plug his emotions right away, it’s absolutely critical not to examine your emotions or try to find their cause (you can do that after your meditation if you like but not during the session). When you find yourself digressing from your meditation, gently draw your attention to the present moment. You could listen to your breath.
The greater effort you put in following the instructions above, the more you’ll gain from meditation. If you sit down to meditate and start to analyse or pursue your thoughts, you will not progress in gaining mental stability and calmness. The four primary hurdles of meditation continue to bother such a meditator. While meditating, don’r brood over, don’t resent and don’t repent your past. Don’t examine what’s going on in your present life. Don’t imagine any future. Don’t analyse any thought. when a thought comes, don’t run after it. It’ll disappear. It’ll wither away on its own. Don’t crave for any specific experience or else you’ll end up mentally constructing that experience, thereby jeopardising your meditation. Don’t let your mind wander. Simply maintain your awareness with alertness. Just be here now, in the present moment and you’ll see the beauty of meditation soon enough.
Reference : Om Swami. A Million Thoughts.