In a world with constant distractions, knowing how to clear your mind is vital.
Studies are coming out about the negative effects of screen time on our brains. But when 63% of American households have three or more tech devices, it’s difficult to get away.
There’s also a concerning spike in adults with anxiety disorders. As of 2018, 40 million adults in the US have anxiety.
That’s why many people are incorporating meditation into their daily routines. Combined with healthy habits and medications, meditation can improve your quality of life.
Knowing how to clear your mind of distractions and worries is part of meditation. But what does clearing your mind mean and how can you achieve it?
What is Meditation?
Before we get into how to clear your mind, we should talk about meditation.
Meditation is an ancient practice. We often attribute it to Eastern religions, but anyone can meditate. It doesn’t matter if you’re Buddhist, Christian, or nothing at all. Clearing your mind in meditation can benefit you.
There are many ways to define meditation. Most people associate it with sitting on a mountaintop with their eyes closed. Others think about deep breathing exercises and relaxation. These are only the physical parts of mediation, although they are important.
Meditation is the act of calming your mind to achieve mental peace. You can do this by “clearing your mind.”
Why Should You Learn How to Clear Your Mind?
The best way to describe a “clear mind” is not the absence of thought. Instead, it’s quieting your internal chatter. This way you notice the different sensations inside and outside of yourself. That way you can mentally step away from your worries and find some peace in your surroundings.
There are also other important benefits of meditation.
For adults with clinical anxiety, mediation is the best tool they have. That’s because meditation can actually reduce the amount of cortisol your body makes.
Cortisol is a stress hormone that causes all kinds of mental issues and inflammation. By meditating, adults can reduce anxiety associated with cortisol.
There are many forms of meditation, but they all aim to help you understand yourself better.
There are types of self-inquiry meditations. Here you ask and answer questions about yourself.
Other forms of meditation, practiced by victims of abuse and PTSD, help you identify toxic thoughts. Once you identify the thoughts, you can work to correct them.
Helps Regulate Emotions
One of the benefits of learning how to clear your mind is the control you have over your emotions.
A crucial step towards clearing your mind is to observe your thoughts and emotions. To do this, you learn to avoid getting swept up in the emotion. Instead, you can study the event, the thoughts, and emotions attached to it.
We’re not guaranteeing that meditation will make a Vulcan master of emotions. But it can help you manage your responses.
Decreases Blood Pressure
Meditation involves periods of calm and deep breathing. Because of this, it’s helpful in the fight against high blood pressure.
Scientists discovered that patients who meditated were able to bring their BP down. It was very effective for older patients.
Improves Your Sleep
The same way that meditation reduces stress and blood pressure, it can help you sleep better.
Mindfulness meditation is a tool that some patients have used to treat insomnia. Scientists found that patients who did their mindfulness meditation slept longer and deeper.
How to Clear Your Mind with Meditation
Now that you know some of the reasons people meditate, it’s time to learn how to clear your mind. These tips are meditation tips for beginners, and they will get easier with practice.
Deep Breathing Exercises
One of the key foundations of meditation is breathing. By focusing on your breaths, you start the mental process of slowing down and clearing your mind. Focus on keeping it steady to get distance from your busy thoughts.
If you have a difficult time regulating your breathing, there are apps that can get you started.
You can practice breathing no matter where you are, even at work.
Focus on Something Outside of You
Once you have mastered your breathing technique, you can turn your attention outward.
Try to focus on something peaceful outside of you. Nature is the best thing to pay attention to. If it’s raining, watch the drops fall into the puddles. When the weather is windy, focus on the breeze in the trees.
Focusing on something outside of you will help you get distance from your stream of thoughts. Plus if you set up your meditation station outside, you can connect to nature.
Mentally Pick a Color
When you’re learning to clear your mind, picking a color is a great tool.
Think of a color, either your favorite or a calming color. Then turn all your thoughts towards that color. You can picture a peaceful blue sky or a rolling green sea.
If you feel like your thoughts are intruding, visualize them as something that can blow away.
For example, if you’re thinking about the green sea, but thoughts about dinner comes into your brain, picture them floating away.
Acknowledge Your Thoughts and Emotions
It might seem counter-productive, but don’t try to push away your thoughts while you’re clearing your mind. The effort you spend pushing thoughts away is counter-productive to your meditation.
Instead, think of your train of thought like a body of water. Sticks will land in the water, but they get swept away by the tide. Those sticks might seem intrusive, like your thoughts. But in the end, they float away.
Practice letting your thoughts float away while you’re meditation. Don’t follow them into the sea. Instead, see them, acknowledge them, then let them go.
Practicing Makes It Easier
Like everything else, great meditation takes practice.
We’re trained to pay attention to every little thing, like our phones or our to-do lists. Meditating will help you focus on your inner peace, but only with training.
Want to Learn More About Meditation?
If you’re curious about meditation and how to clear your mind, check out our site. We have lots of helpful articles about meditation, plus practical tips to help you.
Check out our beginner’s guide here to get started.