During meditation, focus on your breath, observe your thoughts non-judgmentally, and cultivate mindfulness to enhance awareness and inner peace.
Meditation is a powerful practice that can transform your mental clarity and emotional well-being. But many beginners struggle with one key question: what should you actually think about during meditation? The answer isn’t about forcing specific thoughts, but rather learning to guide your awareness skillfully.
The Core Principle: Awareness Over Thinking
Meditation isn’t about emptying your mind completely. According to Zen philosophy, we have two aspects of mind:
- Small Mind: Your thinking mind that analyzes, plans, and problem-solves
- Big Mind: Your awareness that observes thoughts without judgment
During meditation, we’re not engaging with thoughts (Small Mind), but rather cultivating awareness (Big Mind). Thoughts will still arise, but we practice observing them without getting caught up in them.
5 Powerful Meditation Focus Points
1. Your Breath
The breath is the most universal meditation anchor. Focus on:
- The sensation of air entering and leaving your nostrils
- The rise and fall of your abdomen
- The natural rhythm of your breathing
2. Body Sensations
Practice a body scan by slowly moving your attention from:
- Crown of your head
- Down through your face and neck
- Through your torso and limbs
- All the way to your toes
3. Mantras or Affirmations
Repeating a meaningful phrase can focus your mind. Try:
- “I am present”
- “Peace begins with me”
- Traditional mantras like “Om”
4. Present Moment Awareness
Simply notice what’s happening right now:
- Sounds around you
- Physical sensations
- Emotional state
5. Visualization
Create mental images like:
- A glowing light filling your body
- Waves on a shore representing your breath
- A peaceful natural setting
Enhancing Your Practice with Tools
Certain tools can deepen your meditation experience. Consider using chakra stones for meditation to balance your energy centers. For those working with specific chakras, crown chakra crystals can be particularly helpful for spiritual connection.
Common Challenges and Solutions
| Challenge | Solution |
|---|---|
| Mind wandering | Gently return to your focus point without judgment |
| Physical discomfort | Adjust position or use supportive cushions |
| External distractions | Use earplugs or white noise if needed |
| Impatience | Start with short sessions (5-10 minutes) |
Scientific Perspective on Meditation Focus
Research from Harvard Medical School shows that focused attention meditation can actually change brain structure, increasing gray matter in areas related to attention and emotional regulation. Similarly, a study published in Neuroscience & Biobehavioral Reviews found that different meditation focus points activate distinct neural networks.
Advanced Techniques
Loving-Kindness Meditation
Focus on cultivating compassion by silently repeating phrases like:
- “May I be happy”
- “May you be safe”
- “May all beings be free from suffering”
Noting Practice
Mentally label experiences as they arise:
- “Thinking” when thoughts come
- “Hearing” when sounds distract you
- “Feeling” when emotions surface
Creating Your Meditation Routine
Consistency is more important than duration. Even 5-10 minutes daily can yield benefits. Experiment with different focus points to discover what works best for you. Remember, the goal isn’t perfection – it’s simply showing up and practicing awareness.
