10 Techniques To Help You Clear Your Head Before Meditation

how to clear my mind before meditation

Notice how many of our meditation scrips start with either breathing, body scan, or a visualization exercise?

There is a good reason for that!

It helps you to clear your head before the start of your meditation session.

In this post we will explain why this is so important to clear your mind from distracting thoughts and list 10 simple, yet effective techniques.

Keep reading!

5 good reasons to clear your mind before starting your meditation session

Clearing your head before meditating is essential for achieving a meaningful and focused meditation experience.

Here are the main reason why you don’t want to skip this step in your meditation practice:

1. Enhanced Focus

A cluttered mind filled with thoughts, worries, and distractions can make it challenging to concentrate during meditation.

Clearing your head allows you to sharpen your focus and be more present in the moment.

If you need to train your mind to focus, consider some of these focus meditation scripts.

2. Deeper relaxation

When your mind is preoccupied with thoughts and concerns, it can be difficult to achieve a state of deep relaxation.

Clearing your mind helps you relax more profoundly, which is essential for the effectiveness of meditation.

Need help relaxing? See some of our meditation scripts for relaxation.

3. Reduced anxiety

Clearing your head before meditation helps alleviate the mental chatter and tension that contribute to stress.

You can even be anxious whether you’re meditation properly or not!

Clearing your head from these anxious thoughts allows you to experience a greater sense of calm, hence a better meditation.

Looking to reduce stress and anxiety? See our growing collection of meditation scripts for anxiety.

4. Improved Mind-Body Connection

Clearing your head helps you become more attuned to your body and its sensations.

This enhanced mind-body connection can lead to a profound meditation experience and better self-awareness.

If you find it difficult to clear your mind and want to practice bringing your mind back to the present moment, consider one of these mindfulness meditation scripts.

5. Consistent meditation practice

Clearing your head becomes a valuable habit for consistent meditation practice.

When you create a routine of clearing your mind before meditation, it becomes easier to transition into a meditative state quickly.

10 simple techniques to help you clear your mind before starting your meditation

clear mind meditation success

Remember that clearing your head of cluttered thoughts is a skill that can improve with practice.

Be patient with yourself and use these techniques as needed to create a calm and focused mental space for meditation or simply to find peace during your daily life.

Experiment with these techniques to find what works best for you, and consider incorporating them into your pre-meditation routine to create a more peaceful and focused meditation experience.

Here are some simple, yet effective methods:

1. Mindful Breathing

How to use this technique:

Take slow, deep breaths, focusing on the sensation of the breath as it enters and leaves your body.

How it helps:

Deep breathing relaxes the nervous system, reduces stress, and helps shift your attention away from distracting thoughts.

Here’s an example of mindful breathing meditation.

2. Progressive Muscle Relaxation

How to use this technique:

Start from your toes and work your way up, consciously relaxing each muscle group in your body.

How it helps:

Progressing muscle relaxation or PMR promotes physical relaxation, making it easier to clear your mind and enter a meditative state.

Here’s an example of progressing muscle relaxation meditation.

Progressive Muscle Relaxation Meditation

Stream guided meditations

3. Mindful Body Scan

How to use this technique:

Mentally scan your body from head to toe, observing any areas of tension or discomfort and consciously letting go of them.

How it helps:

It helps you connect with your body, release physical tension, and prepare for a more focused meditation.

Here’s an example of mindful body scan meditation for beginners.

4. Visualization

How to use this technique:

Imagine a tranquil scene, such as a serene beach, forest, or meadow. Picture yourself there, engaging all your senses.

How it helps:

Visualization helps create a calming mental space and shifts your focus away from everyday concerns.

Here’s an example: Gentle Brook In The Meadow (Visualization Meditation)

5. Journaling

How to use this technique:

Write down your thoughts, worries, or to-do lists before meditating to release them from your mind.

How it helps:

Journaling allows you to externalize your thoughts and concerns, making it easier to let go of them during meditation.

6. Mantras or affirmations

How to use this technique:

Repeat positive affirmations or mantras to redirect your thoughts towards positivity and inner peace.

How it helps:

Affirmations can shift your mental state, boost self-esteem, and create a more conducive environment for meditation.

Try one of these positive affirmations meditation scripts or learn how to write your own affirmations.

7. Gentle Stretching or Yoga

How to use this technique:

Perform gentle stretches or yoga poses to release physical tension and prepare your body for meditation.

How it helps:

Stretching and yoga promote relaxation, flexibility, and improved posture, which can enhance your meditation experience.

8. Nature Walk

How to use this technique:

Take a brief walk in nature, paying attention to the sights, sounds, and sensations around you.

How it helps:

Nature walks ground you in the present moment and provide a sense of tranquility, making it easier to clear your head.

9. Mindful observation

How to use this technique:

Focus on an object, like a candle flame, a flower, or a piece of artwork. Pay attention to every detail, color, and texture of the object. This practice can help you shift your focus away from mental clutter.

How it helps:

The main benefit of mindful observation when clearing your head before meditation is its capacity to redirect your attention away from mental clutter, anchor your awareness in the present moment, and enhance your concentration and mindfulness skills.

10. Guided Meditation

How to use this technique:

Listen to a guided meditation or visualization audio to lead you into a relaxed state.

How it helps:

Guided meditations provide structure and guidance, making it easier for beginners to clear their minds and meditate effectively.

See our hand picked collection of best guided meditation scripts.

Guided Meditations Bundle

Stream guided meditations


This preparatory practice of clearing your head before the meditation session starts sets the stage for a more focused and peaceful meditation experience.

Tell us about your experience with either type of meditation: Post a comment