Beginner Ways to Meditate for Self-Discovery

Find your inner self and uncover your true purpose with these meditations

Co-authored by Soken Graf and Amy Bobinger, BA

Last Updated: June 27, 2025 Approved

When you’re looking for ways to get to know the “true you,” meditation is a powerful practice of mindfulness you can try to help you along your path to self-discovery. In general, meditation promotes self-discovery by helping you focus your attention inwards while blocking out external distractions. We talked to meditation experts to find out more about how to use your meditation practice for self-discovery.

How does meditation help with self-discovery?

According to spiritual coach Aliza Kelly, “All meditation practices are about self-discovery.” Meditating can help you notice patterns in your thinking and learn to replace negative thoughts with positive ones. It can also help you be more aware of your thoughts, fears, goals, and core values.

1

Meditate for 3-5 minutes when starting.

Download Article

Start small to master the techniques for your self-discovery practice. Meditation expert Allyn Evans says, “Even 5 minutes of meditation is better than not doing it at all. Once you get in the habit of doing that, you might find time for a longer practice, like 30 minutes, on the weekends when you have more free time.” ^{[1]
X
Expert Source

Allyn Evans
Meditation Expert

Expert Interview}
- Meditation can help with self-discovery by helping you be more mindful and present, have a better awareness of your thoughts and feelings as they arise, and become more closely aligned with your core values.
- Meditating for self-discovery can help you overcome fears and anxieties and help you find a sense of purpose or direction.
Meet the wikiHow Experts

Allyn Evans is a meditation expert and the CEO and Residential Trainer for The Monroe Institute.

Aliza Kelly is an astrologer, author, and host of the “Horoscope Weekly” podcast.

Soken Graf is a meditation coach, Buddhist priest, and owner of Bodhi Heart Rolfing and Meditation in New York City.

Elianne El-Amyouni is a spiritualist, author, and speaker with a vibrant online following.

Nico Pires is a spiritual advisor, alignment coach, creative strategist, and tarot reader

Rebekka Mars is a meditation and yoga coach and the Founder of Modern Meditation.

Chad Herst, CPCC , is a wellness coach, yoga teacher, and acupuncturist, as well as the Executive Coach at Hest Wellness.

2

Find a quiet place.

Download Article

In order to meditate, it’s important to be free of any distractions. Meditation coach Soken Graf recommends finding a time and space to meditate where you won’t be distracted. ^{[2]
X
Expert Source

Soken Graf
Certified Meditation Coach

Expert Interview} Find a quiet room or somewhere peaceful outside. Make sure there is nothing around that might break your concentration. Turn off all electronic devices or leave them in another room. ^{[3]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try to avoid places with lots of people or heavy foot traffic.
- If there is outside noise that you find distracting, consider playing soft ambient music.

3

Get comfortable.

Download Article

Being comfortable helps you focus on your meditation session. Wear loose-fitting clothes that breathe easily, and sit on a chair or cushion in a way that is comfortable for you. Graf says, “Sometimes people sit in the full lotus position to meditate, but you can also meditate in a chair with your feet flat on the floor.” ^{[4]
X
Expert Source

Soken Graf
Certified Meditation Coach

Expert Interview} Be sure to keep your back straight to help facilitate your breathing. ^{[5]
X
Research source}
- If you intend to make meditation a regular practice, you may want to consider purchasing a meditation pillow so you can sit comfortably on the floor.
- Avoid lying down, which might cause you to fall asleep. With meditation, you want to be relaxed yet alert.

4

State your goals.

Download Article

Once you are ready to begin, state to yourself what you want out of your practice. If you are looking for self-discovery, say things like “I want to know myself better” or “I want to find my strengths.” Stating your goals gives your practice purpose and helps you focus better. ^{[6]
X
Research source}
- You can try making your goal a 1-word mantra. For example, if you are trying to better understand yourself, try mantras like “truth,” “discovery,” or “authentic.”

5

Close your eyes.

Download Article

Once your eyes are closed, make a mental note of how your body feels. Concentrate on and investigate any sensations that come along. ^{[7]
X
Research source}

6

Emphasize your breathing.

Download Article

Take natural breaths in and out. Spiritualist Elianne El-Amyouni says to “let yourself breathe and be conscious of exactly how your breath is going and where it stops. The most spiritual thing we have is our breath. Breath and spirit are the same word in many languages.” ^{[8]
X
Expert Source

Elianne El-Amyouni
Spiritualist

Expert Interview}
- Graf recommends breathing from your diaphragm. This helps you take in more oxygen and slow your breathing, helping you relax. ^{[9]
  X
  Expert Source
  
  Soken Graf
  Certified Meditation Coach
  
  Expert Interview}

7

Refocus your attention if it wanders.

Download Article

It’s normal for your mind to wander when you’re meditating. El-Amyouni says, “Meditating is not about silencing the mind. The idea is to be able to sit with the mind and watch it have thoughts without having to become attached to every single one.” ^{[10]
X
Expert Source

Elianne El-Amyouni
Spiritualist

Expert Interview}
- If you get distracted, focus your attention again on your breathing, your intention or your mantra, and on how your body feels. That way, you’re ready to keep looking inwards to get closer to your true self, rather than focusing on distracting thoughts. ^{[11]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Observe your thoughts and be curious about them, then let them go. “Think of your mind as a spot in the forest,” recommends El-Amyouni. “You’re watching a stream go by, but you’re not jumping into the stream. That stream is all of the thoughts you’re having, and you’re listening to them, but they’re just going by.” ^{[12]
  X
  Expert Source
  
  Elianne El-Amyouni
  Spiritualist
  
  Expert Interview}
- For example, maybe you find yourself thinking about what you’re going to make for dinner later on. That kind of thought isn’t important for self-discovery, so let it go and refocus your attention on your meditation practice.

8

Think about the terms you use to define yourself.

Download Article

Try to discover how you think of yourself. These might be terms based on the roles you play in relationships or jobs. You might say, “I am a wife” or “I am a mother” or “I am a manager.” Or, maybe they are terms like “strong man,” “caring friend,” or “creative person.” ^{[13]
X
Research source}
- Once you realize what terms you use to define yourself, you can start to understand how you really feel about yourself.
- If you’re interested in self-discovery because you’re searching for a path in life, these terms may help guide you. For instance, if you define yourself as a creative person, maybe it’s time to look for a new passion to put some of that creative energy into.

9

Try to feel your inner pilot light.

Download Article

Your inner pilot light is your true self and your eternal flame of being. Try to imagine an internal flame that governs everything inside you, from your organs to your mind. Try to picture your inner pilot light and imagine how it feels. ^{[14]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If you’re going through a dark time in your life, it’s normal to feel like your pilot light is burning dimly. Just know that it never fully burns out!

10

Don’t run from painful thoughts or feelings.

Download Article

Confronting painful experiences helps you relate to them in different ways. Spiritual advisor, astrologer, and numerologist Nico Pires says that it’s okay if meditation makes you uncomfortable. “Discomfort is an indicator of growth. If you’re uncomfortable being alone and meditating, then being alone and meditating is exactly what you should be doing.” ^{[15]
X
Expert Source

Nico Pires
Spiritual Advisor, Astrologer and Numerologist

Expert Interview}
- As painful thoughts enter your mind while you meditate, acknowledge them and confront them. Try to understand why you feel the way you do to relate better to yourself. ^{[16]
  X
  Research source}
- For example, if you feel bad about something that happened at work, acknowledge that and try to determine the “why” behind it.
- Meditation and yoga coach Rebekka Mars recommends using meditation to check in with yourself, asking questions like, “Where am I feeling triggered in my day?” or “Where am I feeling bothered.” Identifying those moments can help you be less reactive and tap into your inner resiliency. ^{[17]
  X
  Expert Source
  
  Rebekka Mars
  Meditation & Yoga Coach
  
  Expert Interview}

11

Consider your natural abilities.

Download Article

Meditating can help you feel more confident in your abilities. Think about your strengths and abilities to affirm them. Tell yourself that you are truly good at these things and capable of doing them. ^{[18]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- For example, maybe you’re really good at being a friend, a parent, a co-worker, or an athlete.
- Pires says that meditation can help you have a stronger sense of what is (and isn’t) within your control. “The idea of meditation is to get to the center of self so you can be aware of the extent of your agency and power.” ^{[19]
  X
  Expert Source
  
  Nico Pires
  Spiritual Advisor, Astrologer and Numerologist
  
  Expert Interview}

12

Ask yourself personal questions.

Download Article

This is a good way to practice introspection while meditating. Look inward at your experiences and emotions and ask yourself questions about your past, present, and future to help you understand them. Graf recommends focusing on questions like, “What’s my purpose in life?” “What are my values?” and “What is my highest good?” ^{[20]
X
Expert Source

Soken Graf
Certified Meditation Coach

Expert Interview} This helps increase your self-awareness and self-knowledge. ^{[21]
X
Trustworthy Source
Harvard Business Review
Online and print journal covering topics related to business management practices
Go to source}
- You might also ask yourself things like: “What am I really feeling right now?” and “What is making me feel like this?”
- Or, ask yourself, “Where do I really see myself in 5 years?” or “Is the path I’m on right now really going where I want it to?”
- Evans says that this can be a great way to connect to your inner self. “We really improve our self-development when we open up communication from the subconscious mind to the conscious, and meditation is a way to do that. You can also open the door to guidance from your higher self and even beyond you.” ^{[22]
  X
  Expert Source
  
  Allyn Evans
  Meditation Expert
  
  Expert Interview}

13

Try mindfulness and self-inquiry meditations.

Download Article

These types of meditation are especially helpful for better understanding yourself. Mindfulness coach Chad Herst, CPCC, says, “Meditation can enable you to have a better sense of how to achieve your goals. It’s a tool that enables you to look deeper below the surface, so you can understand what makes you reactive or feel burnt out, for instance.” ^{[23]
X
Expert Source

Chad Herst, CPCC
Mindfulness Coach

Expert Interview}
- Self-inquiry meditations: Graf says, “With self-inquiry meditations, you ask over and over, ‘Who am I?’ It’s a way of dealing with the inner voice by asking it, ‘Whose voice is this?’ and ‘Who’s witnessing this voice?’” ^{[24]
  X
  Expert Source
  
  Soken Graf
  Certified Meditation Coach
  
  Expert Interview}
- Mindfulness: Herst says that mindfulness can “help you learn to identify negative self-talk as it happens in the moment.” ^{[25]
  X
  Expert Source
  
  Chad Herst, CPCC
  Mindfulness Coach
  
  Expert Interview} Over time, you can learn to recognize patterns in your thinking, therefore understanding yourself better.
- Guided meditations: Listening to a guided meditation can be a great way to begin on your mindfulness journey. Try looking for meditations specifically geared toward self-discovery, like “ Guided Meditation to Help you Discover your Values and Vision of Your Ideal Self ” from The Mindful Movement or “ Living Your Life | Self Discovery ” from Soothing Pod.

What Is a Good Self Love Meditation?

Expert Q&A

Search

Add New Question

Question

How can I easily meditate?

Soken Graf
Certified Meditation Coach
Soken Graf is a Meditation Coach, Buddhist Priest, Certified Advanced Rolfer, and a Published Author who runs Bodhi Heart Rolfing and Meditation, a spiritual life coaching business based in New York City, New York. Soken has over 25 years of Buddhist training experience and advises entrepreneurs, business owners, designers, and professionals. He has worked with organizations such as the American Management Association as a consultant for training courses on such topics as Mindful Leadership, Cultivating Awareness, and Understanding Wisdom: The Compassionate Principles of Work-Life Balance. In addition to his work as a priest, Soken has certifications in Advanced Rolfing from the Rolf Institute of Structural Integration, Visceral Manipulation, Craniosacral Therapy, SourcePoint Therapy®, and Cold-Laser Therapy.

Soken Graf

Certified Meditation Coach

Expert Answer

All you need are 10 minutes in the morning and evening every day to meditate. Try to focus on your breathing and avoid any distractions so you can feel focused again.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 4 Helpful 10

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

[1]

Expert Source

Allyn Evans
Meditation Expert

[2]

Soken Graf
Certified Meditation Coach

[3]

Go to source

[4]

[5]

[6]

[7]

[8]

Elianne El-Amyouni
Spiritualist

[9]

[10]

[11]

[12]

[13]

[14]

[15]

Nico Pires
Spiritual Advisor, Astrologer and Numerologist

[16]

[17]

Rebekka Mars
Meditation & Yoga Coach

[18]

[19]

[20]

[21]

[22]

[23]

Chad Herst, CPCC
Mindfulness Coach

[24]

[25]

Log in

Beginner Ways to Meditate for Self-Discovery

How does meditation help with self-discovery?

Steps

Meditate for 3-5 minutes when starting.

Find a quiet place.

Get comfortable.

State your goals.

Close your eyes.

Emphasize your breathing.

Refocus your attention if it wanders.

Think about the terms you use to define yourself.

Try to feel your inner pilot light.

Don’t run from painful thoughts or feelings.

Consider your natural abilities.

Ask yourself personal questions.

Try mindfulness and self-inquiry meditations.

What Is a Good Self Love Meditation?

Expert Q&A

Tips

You Might Also Like

References

About This Article

Reader Success Stories

Did this article help you?

Quizzes

You Might Also Like

Featured Articles

Trending Articles

Featured Articles

Featured Articles

Watch Articles

Trending Articles

Quizzes

Explore Categories