Meditation can feel confusing at first, especially if you’re unsure what to focus on. Many beginners wonder, “Am I doing this right?” or “What should I be thinking about?”. The truth is, meditation isn’t about clearing your mind completely—it’s about training your focus, becoming more present, and finding mental clarity.

If you’re new to meditation, this guide will help you understand what to think about while meditating, along with some beginner-friendly meditation techniques you can try today.


🧘‍♀️ What Should You Focus on During Meditation?

Meditation is about directing your attention to a specific point of focus. Here are a few things you can think about:

1️⃣ Focus on Your Breath

✔ Pay attention to your inhales and exhales—notice the rhythm and sensation.
✔ Count your breaths (e.g., inhale 1, exhale 2, up to 10, then start over).
✔ If your mind drifts, gently bring your focus back to your breath.

💡 Why it works: Focusing on your breath calms the nervous system, reduces stress, and improves mindfulness.

2️⃣ Use a Mantra or Affirmation

✔ Repeat a simple word or phrase (e.g., “I am calm”, “Let go”, “Peace”).
✔ Say it silently or out loud with each breath.
✔ Choose an affirmation that aligns with how you want to feel.

💡 Why it works: Mantras help quiet the mind, create positive thinking patterns, and boost focus.

3️⃣ Body Scan Meditation

✔ Start from your toes and move upward, noticing sensations in each part of your body.
✔ Observe any tension, discomfort, or relaxation without judgment.
✔ Breathe into areas that feel tight and consciously release tension.

💡 Why it works: Body scanning helps you connect with your body, relieve stress, and improve relaxation.

4️⃣ Visualization Meditation

✔ Imagine yourself in a peaceful setting (beach, forest, mountains).
✔ Picture details—what do you see, hear, feel?
✔ Let your mind fully immerse in the experience.

💡 Why it works: Visualization reduces stress and promotes emotional balance by activating the brain’s relaxation response.

5️⃣ Observe Your Thoughts Without Judgment

✔ Let your thoughts come and go like clouds in the sky.
✔ Instead of controlling or stopping thoughts, observe them without reacting.
✔ If you get caught up in a thought, gently bring your focus back to your breath.

💡 Why it works: This technique improves self-awareness, reduces overthinking, and helps with emotional regulation.

🌟 Beginner-Friendly Meditations You Can Try

Not sure where to start? Here are some guided meditation techniques to try:

1️⃣ 5-Minute Breathing Meditation

✔ Sit comfortably and close your eyes.
✔ Focus on your natural breathing.
✔ Count each inhale and exhale up to 10, then repeat.

👉 Perfect for: Relaxation and mental clarity.

2️⃣ Body Scan Meditation (10 Minutes)

✔ Lie down or sit comfortably.
✔ Bring awareness to each part of your body from head to toe.
✔ Notice any tension and breathe into those areas.

👉 Perfect for: Stress relief and deep relaxation.

3️⃣ Guided Mindfulness Meditation

✔ Use a meditation app like Calm, Headspace, or Insight Timer.
✔ Follow a guided session on breath awareness, gratitude, or self-love.

👉 Perfect for: Beginners who need structure and guidance.

4️⃣ Evening Meditation for Better Sleep

✔ Sit or lie down in bed.
✔ Visualize yourself in a peaceful place.
✔ Slowly breathe in and out, relaxing your body.

👉 Perfect for: Calming the mind before sleep.

💡 Final Thoughts: Meditation Is About Progress, Not Perfection

Meditation isn’t about forcing your mind to be empty—it’s about gently guiding your focus. Whether you choose to focus on breath, mantras, visualization, or body awareness, the key is to stay present and practice consistently.

✔ Start small – Even 5 minutes a day makes a difference.
✔ Be patient – Some days will feel easier than others.
✔ Make it a habit – The benefits increase over time.

👉 Need help starting? Try my guided meditation video for a relaxing experience!

💡 What helps you stay focused while meditating? Let me know in the comments! 😊✨