Instead of a pure stillness practice try guided imagery

 [If you find the state of being "drowned in meditation" overwhelming or difficult, there are many alternative mindfulness practices you can try. The phrase can be interpreted in two ways: either as an alternative to formal meditation or as a description of feeling overwhelmed during meditation itself, similar to feeling "lost in thought". 

Alternatives to traditional meditation

If the practice of sitting still and meditating is a struggle, you can engage in other activities that promote mindfulness and focus. 

Movement-based practices:

Walking meditation: Focus on the sensation of your feet touching the ground and the rhythm of your steps. Walk slowly and deliberately, paying attention to your body's movement.

Yoga: This ancient practice combines physical postures, breathing techniques, and mindfulness to help you stay present while moving your body.

Tai Chi and Qigong: These ancient Chinese martial arts involve slow, flowing movements combined with deep breathing to harmonize the body and mind. 

Cognitive and creative outlets:

Journaling: Writing down your thoughts is a powerful way to organize them, increase self-awareness, and process emotions.

Creative hobbies: Engaging in activities like coloring, painting, or listening to music can help you become fully present by engaging your senses.

Mindful eating: Pay full attention to the taste, texture, and smell of your food. This can turn any meal into an opportunity for grounding and presence. 

Nature and sensory experiences:

Forest bathing: The Japanese practice of shinrin-yoku involves immersing yourself in nature to calm the mind and reconnect with the natural world.

Focus on breath: If you struggle with the full practice, simply focusing on the sensation of your breath is one of the simplest ways to stay anchored in the present moment. 

Alternatives for feeling "lost in thought" during meditation

If your meditation is overtaken by an internal flood of thoughts, try these alternatives to regain your focus: 

Anchor in the body: Instead of focusing on your breath, which can be challenging, shift your attention to a neutral or pleasant sensation in your body, such as the feeling of your feet on the floor or the weight of your hands.

Allow external sensations: Intentionally broaden your awareness to include sounds, smells, and other sensations in your surroundings. This can help prevent your focus from turning entirely inward.

Shorten the session: If your mind is too busy, try practicing shorter, more frequent sessions. Even a few minutes of mindful breathing can be beneficial.

Practice visualization: Instead of a pure stillness practice, try guided imagery. Visualize a calm place or imagine your thoughts as clouds passing in the sky.] - GoogleAI