Struggling to Focus? Here’s How to Clear Your Mind for Meditation
Sep 26, 2024
By Will Moore
You sit down, ready to meditate. Everything seems set—your space is quiet, and maybe you’ve even got some calming music on. But the moment you close your eyes, it happens: a flood of thoughts rush in. “Did I send that email? What’s for dinner? Why didn’t they text back? Wasn’t I supposed to be clearing my mind?”
Trying to clear your mind during meditation can feel like an impossible battle. The truth is, it’s not about making your mind completely silent. It’s about learning how to manage those thoughts—letting them pass without letting them take over.
Clearing your mind is the first step to deep, meaningful meditation. Without it, you’re just sitting there with your thoughts running in circles. But when you master the ability to let go of mental clutter, that’s when real progress happens. You unlock calm, focus, and the ability to carry that mental clarity into the rest of your day.
This blog isn’t going to give you vague advice or demand hours of silence. It’s filled with simple steps that will help you finally clear your mind—whether you’re new to meditation or looking to improve.
Here’s what you’ll get out of this article:
Quick, practical techniques to clear your mind and stay focused during meditation.
Personalized strategies to help you integrate meditation into your routine seamlessly.
Tips to turn meditation into a habit so it becomes something you actually look forward to.
Insights on how meditation can improve your emotional well-being, leading to calmness, stress reduction, and balance in life.
Why Clearing Your Mind for Meditation is Challenging
Let’s get one thing straight: your brain isn’t wired to just shut off when you sit down to meditate. It’s designed to think—constantly. That’s what it does, 24/7. So when you try to clear your mind, it’s like telling a dog not to bark when someone’s at the door. It’s going to fight back.
In today’s world, it’s even harder. We’re bombarded with information all day long—endless notifications, social media, and work deadlines. Your mind is constantly juggling multiple things at once, so when you finally sit down to meditate, it doesn’t know how to stop. Often, our minds fill with negative self-talk, which can make meditation challenging.
And then there’s the whole instant gratification issue. We’ve gotten used to quick fixes for everything. Waiting for food? There’s an app for that. Need a ride? Just tap a button. But meditation? That’s not something you can fast-track. It takes patience and consistency, which is exactly what makes it challenging.
Plus, there’s this idea that you’re supposed to be perfect at it from the start. You’re not. Meditation is a skill. And like any other skill, it takes practice. You wouldn’t expect to hit the gym once and be fit for life, right? The same goes for meditation. It’s a process.
So, why is clearing your mind so tough? It’s because you’re working against your brain’s natural habits and the constant chaos of modern life. Understanding habitual thinking patterns can help you recognize why your mind seems to resist clearing.
But don’t worry, it’s entirely doable with the right approach. It’s perfectly normal for your mind to wander during meditation, especially if you’re a beginner. Understanding this can help alleviate any frustration and encourage you to persist in your practice.
Now that we’ve laid that out, let’s move on to how you can actually start managing those runaway thoughts and find some clarity.
Learn More: How to Become Stronger Mentally
A Step-by-Step Guide On How to Clear Your Mind for Meditation
Now that we know why clearing your mind can feel like an uphill battle, let’s get into the good stuff: how to actually do it. These steps aren’t about forcing your brain to go silent; they’re about giving it the space to breathe and settle naturally.
1. Set Your Intention
Before you even close your eyes, ask yourself: why are you meditating? Are you here to relax? To refocus? To let go of stress? Taking a few moments to set your intention will anchor your mind, giving it a purpose. Without that, it’s easy to let your thoughts drift.
How to Do It:
Choose one simple goal for your session. It could be something like "I want to feel calmer" or "I’ll focus on my breathing."
Keep it simple. Avoid overthinking or adding too many goals—this step is meant to bring clarity, not more distractions.
2. Create a Calm Environment
Your environment plays a massive role in how well you’re able to focus. If there’s too much noise or clutter around, it’s going to be that much harder to clear your mind. You need a space that helps you disconnect from the chaos. Creating a calm space for meditation is just one of many activities that can improve your mental health.
How to Do It:
Find a quiet space, even if it’s just a corner of your room.
Dim the lights or light a candle—something about soft lighting can instantly change your mood.
Clear away any distractions or clutter in your space. If your surroundings are tidy, your mind will follow suit.
3. Practice Deep Breathing
Deep breathing is like hitting the reset button on your brain. To truly benefit, you need to breathe deeply, which is the quickest way to calm your body and slow down your thoughts. The best part? You can do it anywhere.
How to Do It:
Sit comfortably and close your eyes.
Inhale deeply through your nose for four seconds.
Hold your breath for four seconds.
Slowly exhale through your mouth for six seconds.
Repeat this for 5-10 rounds, and you’ll feel the shift happen.
4. Focus on a Single Object or Thought
Your mind wants something to focus on—so give it one thing. Whether it’s a mantra, an object like a candle, or even just your breath, single-pointed focus can quiet the noise.
How to Do It:
Pick a word or phrase, like “peace,” and repeat it silently.
Alternatively, focus your gaze softly on a single object, like a candle flame.
Each time your mind wanders (and it will), gently bring it back to your chosen point of focus. No judgment, just refocus.
5. Acknowledge and Release Your Thoughts
Here’s the secret: you don’t need to fight your thoughts. The more you try to push them away, the more they’ll cling. Instead, acknowledge them, let them float by, and return to your meditation.
How to Do It:
When a thought pops up, simply notice it without engaging.
Label it “thinking,” and gently let it go.
Shift your focus back to your breathing or your object of focus.
6. Use Guided Meditation
If you’re finding it tough to stay focused on your own, guided meditation can be a game-changer. Guided meditation is like having a meditation coach in your ear, walking you through the process step-by-step. You’re not left alone to battle your thoughts; instead, you’re gently guided through breathing exercises, visualizations, or mindfulness techniques. This takes the guesswork out of meditation and helps you stay on track.
There are plenty of apps that offer guided meditations for beginners and experienced meditators alike:
Calm offers a variety of guided sessions focused on stress relief, sleep, and mindfulness.
Headspace is another popular option, with easy-to-follow meditations that range from 5 minutes to longer sessions.
Insight Timer is great if you want a wide selection of meditation topics and lengths, with free guided sessions available.
How to Do It:
Choose a guided meditation from one of these apps.
Pick a session that aligns with what you’re trying to achieve, whether it's focus, relaxation, or clearing mental clutter.
Follow the guide’s voice, and let it lead you through the meditation. Each prompt helps you stay present and focused, making it much easier to clear your mind.
How to Maintain Focus During Meditation
Let’s face it—no matter how calm and prepared you are, your mind is going to wander during meditation. That’s just part of being human. For human beings, the trick isn’t to stop your thoughts entirely but to gently guide your attention back to your point of focus whenever your mind drifts off.
"Here’s how you can keep your focus sharp without getting frustrated by inevitable distractions. Try these different techniques one by one to see which works best for you:
Start with breathing exercises: Begin your meditation practice by taking a few deep breaths to center yourself in the present moment.
Use a meditation mala: Count beads to keep your mind engaged during your meditation session, a technique recommended by many meditation teachers.
Try walking meditation: Combine gentle movement with mindfulness meditation to stay present and alert.
Experiment with eye positions: Some find it helpful to focus on a point or gaze softly with eyes half-closed, enhancing mindfulness techniques.
Use affirming self-talk: Silently repeat encouraging phrases about emotional well-being to yourself when struggling with focus.
Practice tongue positioning: Gently rest your tongue on the roof of your mouth to reduce mental chatter, a tip from renowned meditation teachers.
Incorporate mudras: Use specific hand positions to enhance concentration and energy flow in your regular meditation practice.
Try alternate nostril breathing: This technique can help balance your mind and improve focus, potentially even lowering high blood pressure over time.
Use sound as a focus point: Listen to a gentle, repetitive sound to maintain presence, remembering there's no right or wrong way to practice meditation.
Visualize energy flow: Imagine energy moving through your body to maintain active engagement, promoting inner peace.
Remember, it's perfectly normal for human beings to struggle with focus occasionally. If you find yourself about to fall asleep, take a deep breath and gently bring your attention back to your mindfulness practice. Even a few moments of practice can contribute to your emotional well-being.
With practice, you'll find that meditation can be a powerful tool in changing the way you think and becoming a more positive person overall.
Tips to Make Meditation a Daily Habit
Making meditation a daily habit isn't always easy. There might be days when throwing in the towel seems tempting. As someone who's struggled with consistency in the past, I know firsthand how challenging it can be to stick to a daily habit.
But let me tell you, I've cracked the code to build momentum, and I call it the 4 Momentum Boosting Methods (MBMs). These aren't just random tips – they're backed by solid psychology and have been game-changers for me and my clients in building golden habits.
For the past 25 years, I have been a habit coach. This habit-building hack, which I am about to share, emerges from years of studying personal development and observing what really works.
So, let's dive into how to use these MBMs to make meditation as natural as brushing your teeth:
1. Make Meditation OBVIOUS: Don't Hide, Amplify!
Many people think they need to be minimalist about meditation. Actually, the more visible you make it, the better. Here's what works:
Visual cues are your best friends: Place a small statue or cushion in a prominent spot. It's like a silent reminder saying, "Hey, time to chill out!"
Set a specific time and place: Carve out a cozy corner that becomes the designated "meditation zone." It doesn't need to be fancy, just consistent.
The psychology behind this? Our brains love routines and familiar cues. By creating these obvious reminders, you're training your mind to associate certain times and places with meditation.
2. Make it EASY: Start Small, Dream Big
For many people, especially those with busy minds, sitting still for even 5 minutes can feel challenging. Here's the solution:
Start with just 2 minutes a day. Yes, really. Two. Whole. Minutes.
Develop a quick pre-meditation routine: three deep breaths and a stretch, for example. It primes the mind for what's coming.
Why does this work? Our brains are wired to avoid difficult tasks. By making meditation super easy to start, you're bypassing that mental resistance.
3. Make it FUN: Turn Meditation into a Game
Who says meditation has to be serious all the time? Here's how to spice things up:
Use a habit-tracking app and treat the meditation streak like a high score in a video game.
After each session, incorporate a small reward, like a piece of dark chocolate or a moment of gratitude.
The psychology here is all about positive reinforcement. By associating meditation with fun and rewards, the brain starts to crave it.
4. Make it AUTOMATIC: Set a Reminder+ Piggy back on an existing habit
This is where the magic really happens. Try linking meditation to an existing daily routine. For example: brew coffee, meditate while it cools, then enjoy. Soon, the brain will associate that coffee aroma with calm and focus.
Setting a daily reminder on a phone or smartwatch can also help. It's like having a mini meditation coach on your wrist!
The science behind this? It's all about habit stacking and creating strong neural pathways. By linking meditation to existing habits, it becomes a natural part of the day.
Making meditation a daily habit isn't always easy. There might be days when throwing in the towel seems tempting. But changes will start to appear by sticking with it and using these MBMs. Remember, it's not about being perfect – it's about progress.
Listen to our Podcast on Meditation and Mindfulness Secrets
How to Clear Your for Meditation: Conclusion
Clearing your mind for meditation may seem like a challenge, but it’s far from impossible. The key is patience and consistency. Every thought that distracts you is an opportunity to practice letting go, and every meditation session—whether it feels perfect or messy—is a step toward building a clearer, calmer mind. Remember, you are what you repeatedly do, so making meditation a regular habit is key to seeing its benefits.
🧘♂️ Ready to Clear Your Mind Like a Pro?
You’ve learned how to clear your mind, but true clarity comes from understanding what’s really driving your thoughts. Take our Core Values Quiz to dive deeper. In just a few minutes, you’ll discover how your habits across the 5 Core Areas of Life—Mindset, Career, Relationships, Physical Health, and Emotional Health—could be affecting your ability to focus during meditation. It’s quick, insightful, and tailored to help you pinpoint where you need a reset. Get personalized results that make it easier to clear your mind and stay centered during your meditation practice.
Ready to see where your newfound mental clarity can take you? Take the Core Values Quiz now.
FAQs
When is the best time to meditate?
The best time to meditate is whenever it fits your schedule and allows for consistency. Some prefer mornings for a calm start, while others meditate at night to unwind.
What are deep meditation techniques?
Deep meditation techniques include practices like breathing exercises, visualization, mantras, body scanning, and transcendental meditation. These methods help you reach a more focused, relaxed state.
What are the benefits of meditation?
Meditation reduces stress, improves concentration, enhances self-awareness, and promotes emotional health. It can also help lower blood pressure and improve sleep.
How Should Beginners Meditate?
Start with 5-10 minutes a day. Focus on your breath or use guided meditations. Don’t worry about clearing your mind completely—just bring your attention back when distracted.
How do you meditate in bed?
For relaxation or sleep, focus on deep breathing or use a sleep-focused guided meditation. Be aware you may fall asleep, so stay present with your breath or body sensations as long as possible.