What should I think about while meditating?

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04/22/25 8:53pm

Meditation is about being truly present in the moment, so focus on your breathing and on your bodily sensations with the goal of enhancing your awareness of your environment. If your mind wanders, think of your thoughts like clouds that pass through the sky. Don't judge them or get caught up in them—just let them pass. It may help to try a guided meditation or recite a positive affirmation or mantra (either in your head or aloud) that helps you stay focused and feel calm or empowered, like "I am free," "My mind is calm and clear," or "I am one with the world."

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Masha Kouzmenko
Meditation Coach

04/22/25 9:20pm

One common misconception about meditating is that it's supposed to clear your mind of any thoughts. Meditation is really all about seeing your mind, viewing your mind, and observing your thoughts. So you don't necessarily have to clear your mind right away. Obviously, the goal is to have fewer thoughts and find a space between the thoughts. When you're just starting out, you just have to observe your thoughts as if you're watching a movie.

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Allyn Evans
Meditation Expert

06/07/25 6:47pm

At the Monroe Institute — the meditation institute I direct — we choose to meditate supported by sound technology, which helps with a lot with removing distractions during meditation. A sound-assisted meditation helps quiet the brain. Even with sound-assisted meditation, you still might have chatter. If that happens, you can use techniques like the energy conversion box, where you recognize your distraction and say, “I'm putting it in the box and will talk to it later." Then, you return to your meditation.

At Monroe, we don't say “Clear your mind” before meditating. We never say that. We say, “Use your imagination.” That way, meditation is a fun practice, never a struggle.

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