What to Think of When Meditating: Tips for Finding Your Focus
Have you tried meditating or want to start but aren’t sure what thoughts to meditate on? As a spiritual mentor and meditation guide with over 15 years of experience, I understand this is a common confusion. Below, I’ll discuss what to think of when meditating, such as a positive affirmation or visualization.
While many people feel like they can’t meditate because of overthinking, you might be surprised to learn that it’s normal to have thoughts while meditating. However, having a focus – or anchor – can help you slow your thoughts down and experience meaningful meditation practices.
Should I think while meditating?
Thinking while meditating is okay; it can even help your practice.
A common misconception about meditating is that you should stop thinking. However, the brain never turns off – your brain is even active during sleep. Research shows a healthy adult can have over 6,000 thoughts per day.
While you can’t expect your thoughts to stop during meditation, your practice can help slow down your thoughts – which helps reduce stress and anxiety that may lead to rumination.
What to Think of When Meditating
A good meditation practice allows you to relax your mind and body. Having a healthy focus can help you do this.
During meditation, you can choose an anchor, which is a focus point for your thoughts. For example, you might focus on and think about your breath, the present moment, or a positive affirmation. This allows you to reduce or stop other thoughts, such as a stressful experience or your to-do list.
Let’s explore anchors you can think about when meditating…
The breath
One of the most popular anchors for meditation, especially for beginners, is the breath. You can tune into your breath’s rhythm, noticing your breath count and the rise and fall of your belly and chest.
Focusing on deep inhales and exhales can actually help regulate your thoughts and emotions, improving your mental and emotional well-being.
Box breathing is a simple yet effective deep breathwork practice, which you can do by following these steps:
Slowly inhale through your nose for a count of four
Hold your breath for a count of four
Slowly exhale through your mouth for a count of four
Hold your breath again for a count of four
Repeat steps 1-4 as many times as it feels good for you
A mantra
A mantra is one of the easiest thoughts to think of when meditating. During mantra meditation, you repeat a sound, word, or phrase aloud or in your mind.
For example, you can say “Om,” a chant that creates vibrations to help you feel centered. You might also use a positive affirmation like, “I deserve happiness” or “I am loved.”
Using a mantra can help you quiet your mind by giving you a specific focus. It can also help you feel calm and connect more deeply with yourself.
Your emotions
People often use meditation to avoid or change emotions, but observing your feelings can actually help you process them. Research also shows that emotional regulation is necessary for mental health and behavioral regulation. To regulate emotions, you must be able to identify them – which you can do during meditation.
A recent study also found that even a short, 15-minute meditation can help with emotional processing.
To use your emotions as your anchor, get into a comfortable, relaxed position. Then, spend a few minutes or longer observing your emotions without judgment. During this time, you can think about how you’re feeling and why – which can help you understand and process emotions.
Gratitude
If your purpose of meditation is to feel good, practicing gratitude can be the most effective practice. Gratitude causes positive changes in the body that help your nervous system relax, which can create calmness by lowering your blood pressure, heart rate, and breathing.
During meditation, you can think about what you’re grateful for, including experiences, people, and personal attributes. You can practice gratitude in your head or in a journal.
A visualization
A visualization practice is ideal if you want to think about a specific goal, intention, or experience while meditating.
Visualization allows you to use your senses to imagine an experience – whether it’s one from the past that was special to you or something you hope to encounter in the future. For example, you might visualize your favorite memory or a relationship or work-related goal.
Not only can visualization help you achieve a goal, but it can also promote positive emotions and cognitive function.
During a visualization practice, you can think about what the experience looks, feels, and sounds like. You might also consider possible tastes and smells. While you can do this in your mind, writing about your visualization or creating a vision board might also be helpful.
The present moment
Thinking about the present moment allows you to fully experience the here and now. This slightly differs from other anchors because it can look different: sitting, standing, or moving. You can also combine this with another anchor, like a visualization, or do a movement meditation like yoga while focusing on the present moment.
This is also known as mindful meditation, which stems from Buddhist teachings and has become a popular Western practice. During mindful meditation, you focus on an object, action, or breath.
According to research, mindfulness meditation can help ease overthinking, reduce stress, enhance memory and focus, and improve relationships.
What to Think of When Meditating: FAQs
Make the most of your meditation practice with answers to common questions below.
What to do when thoughts arise during meditation?
When thoughts arise during meditation, know that it’s okay. Let your thoughts come and go without judgment by noticing them, then re-focus on your anchor – whether that’s your breath, a mantra, or a movement like yoga or walking.
What should you not do during meditation?
During meditation, you shouldn’t pressure yourself or focus on being “perfect.” Meditation is your practice, and there’s no right or wrong way to do it. Instead, think of meditating as a time to be with yourself, focusing on the present moment and doing whatever feels right for you.
What exactly do you do when meditating?
You can do many things during meditation, but a good start is to find a comfortable place, relax your body, and focus on an anchor like your breath or an affirmation.
If you’re a beginner meditator, start small – even if just for a few minutes. It might also help to play relaxing music or use a guided meditation practice. If you’re interested in a personalized guided meditation, check out Cosmic Download for practices designed for your specific intentions and strengths.
How do I meditate correctly?
Although there’s no one correct way to meditate, finding what works best for you is key. You can explore different practices and anchors to find what best serves you.
Get Meditation Support
Understanding what to think of when meditating and letting your thoughts come and go without judgment is key to a successful practice. However, additional support can help you get unstuck and create a meaningful practice.
I’d love to help by offering my meditation and other spiritual resources:
Advanced Tantra Mastery - Customized spiritual mentorship to help you shed layers, reveal your true self, and cultivate your dream life
Cosmic Download - Personalized guided meditation practices and Dharma inspired by your strengths, weaknesses, and goals
Cosmic Circle - A community of like-minded people on a spiritual journey with access to interactive workshops, meditation practices, and Dharma talk
The Leela Show Podcast - Episodes about meditation and self-discovery to help you uncover your highest self
