Written by Dr. Savannah Muncy, Pharm.D on
November 12, 2021
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Do you ever feel like your mind is fuzzy and find it difficult to focus? One REALLY BIG thing that’s never talked about but impacts our mental health is our energy.

It’s hard to think clearly, make decisions, or remember things when our body is drained of energy. Meditation for mental clarity recharges our brain while teaching us how to clear the fog from our minds to live a more peaceful life.

Meditation strategies are so beneficial in helping to balance our thoughts and regain mental clarity.

In this article, I will give you tips and techniques to help you gain mental clarity with meditation.

What is Meditation?

Meditation is a practice where you train your mind or induce a state of consciousness. You can meditate to realize some benefits, such as relaxation, stress reduction, healing, or strengthening your life force. Or for developing certain qualities such as love, patience, generosity, and forgiveness.

It is also a powerful tool for accessing your creativity, your inner wisdom and developing your intuition. For most people, this means closing your eyes, slowing down your breathing, and focusing on your goals by repeating a phrase without being distracted by anything else.

How To Meditate For Mental Clarity

I’m going to break down steps for you to learn how to meditate with simple exercises that I enjoy using. This is something that even beginners can use, so don’t worry if you’re not experienced.

Step 1 – Your Space

The first step in meditation is to get your meditation space set up. This is important because you want to ensure that whatever is in this space will help and not hinder your meditation practice.

You don’t have to go to great lengths to make your space perfect, like cleaning your whole house before you begin.

The simplest and best way is to have a designated spot in your home, so it’s ready and available when you are. Your meditation spot can look like anything comfortable and peaceful to you.

It doesn’t have to be a whole room or take up a lot of space if you don’t have it. It can be your favorite chair or a mat, blanket, or pillow easily accessible. Having this will make it easier for you to get into a deep and beneficial meditative state.

Step 2 – Distractions

When you’re ready to begin a moment of meditation, it is recommended to turn off electronics, bright lights and remove or silence anything else that may be distracting.

The fewer distractions you have to cause your attention to be drawn outside yourself, the better and more beneficial your meditative session will be.

Step 3 – Positive Sounds and Frequencies

It is extremely helpful to add certain sounds to your meditative environment. It gives us a sense of encapsulation and peace, making it easier to be mindful of the moment and clear our thoughts.

It’s best to use neutral sounds and avoid music that would arise memories or certain feelings that would get in the way of your mindful moment. Here are some that are easy to find to see what works best for you-

  • Nature sounds; beach waves, a gentle rainfall, or another moment of natural peace
  • Tibetan Singing Bowls
  • Solfeggio Frequencies
  • One of the many guided meditations online

Step 4 – Your Breath

Now that your space is set up, it’s time to begin. You can set a timer if you wish. Sit down in a comfortable but alert position.

Keep your posture strong and your muscles gently engaged. (This will help you be more aware of your body at that moment.)

Once situated, begin taking deep breaths, in the nose expanding your belly, then out the mouth releasing stagnant energy.

Notice how your body feels as you breathe. Where are you, tense? Where is there pain? As you continue to breathe, focus on letting the tension and pain in those areas go as you exhale.

Step 5 – Wandering Mind

It’s normal for the mind to wander during meditation as it is a practice and not a magical solution. The more you practice, the less this will happen.

In the meantime, don’t stress and be kind to yourself. As thoughts come to mind, simply take a deep breath and let these thoughts flow through you.

It’s good to feel these thoughts for what they are as they come up. Every exhales while in a mindful moment is cleansing to the mind and body.

Step 6 – Close with Love

Whether you’ve completed a 5-minute session or 30 minutes of mediation, shower yourself with love! Take a moment to feel grateful and show yourself kindness for doing great work and watch how much mental clarity you begin to gain with each session.

What causes the mind to lose mental clarity?

Mental clarity, or lack thereof, is more commonly referred to as brain fog. This can be caused by many factors. Below are the most common contributors:

Sleep Deprivation

I think we’ve all experienced how difficult it is to focus when we haven’t had enough sleep. Not getting sufficient sleep regularly is very stressful to the mind and body while greatly impacting our mental clarity.

Depression

The chemical imbalances that lead to depression can also contribute to a lack of mental clarity. Anyone with depression understands that gaining mental clarity feels nearly impossible when suffering from the debilitating weight of depression.

Inactive Lifestyle

So many jobs have us tied to computers for hours on end these days. Many of us have become stagnant from all of the sittings. Good circulation is promoted by moving around and walking throughout the day.

Even doing simple things like walking and breathing in the fresh air on a daily basis is crucial to our mental health, impacting our mental clarity.

Stress

Stress has become increasingly problematic in our society. Whether the body or mind is experiencing mental or physical stress, both play a big factor in our mental health.

Stress in any form is arguably the largest root cause of a lack of mental clarity. Stress could possibly be the biggest risk factor for both physical and mental health problems.

Poor Diet

The body thrives on fresh, healthy, whole foods. A balanced digestive system equals a pleased brain.

At the same time, a diet that consists of fast foods and other highly processed ‘food’ products will leave you feeling foggy, tired, and bloated. A balanced diet with plenty of colorful foods, fiber, protein, and fat gives the brain much-needed nourishment.

Meditation gives an overall sense of calm.

Have you noticed how you breathe when you’re upset? Is it true that your breath is quicker and shallower while you’re angry or anxious? How does your breathing change when you are calm? Isn’t it slower and more relaxed?

There’s a direct link between the way we breathe and our emotions. If we are calm, we are more clear in our thinking. Did you know that during meditation, our bodies’ oxygen needs drop by 10 to 20 percent?

A decreased oxygen demand level is a sign of greater peace and calmness, which provides our body with much-needed rest. As a result of being tranquil, your thoughts may be more clearly defined than if you were raving about.

Meditation increases your energy.

When in a meditative state, the body goes into a deep state of rest. This allows your energy level to rise from much-needed rejuvenation. While it isn’t a substitute for sleep, the rest achieved from meditation maybe twice as deep as sleep and is truly refreshing.

Consider the last time you woke up with boundless enthusiasm. Think about how wonderful it would feel to wake up feeling like that daily with a regular meditation regimen.

Guided Meditation for Mental Clarity

Guided meditation is a fascinating tool that can help to focus your mind on the present.

Meditation not only aids in reducing stress and keeping you engaged in current events, but it may also help you develop clarity of mind and defog the brain.

This is achieved by encouraging you to practice mindfulness. Mindfulness is the ability to focus on the present moment and your thoughts without prejudice.

A guided meditation, for example, may have you concentrate on each breath’s inhalations and exhalations over a lengthy length of time, developing your attention and prying you away from your thoughts and rumination.

Regular meditation is like going to the gym, but for your mind. As you strengthen this ability, you can develop a capacity to maintain mental clarity when you need it most.

Meditation can also serve us well when we’re in a moment of brain fog as well. It’s a great routine to make a part of your morning routine to help clear the brain fog and prepare your thoughts for the day ahead.

Meditation for Focus

Have you ever been in a position where you felt completely driven or engrossed in your work or other activity?

You were also flooded with energy during those periods. That was because your energy was not caught up in mental chatter.

The brain is like a computer. When there are too many programs (thoughts) running simultaneously, the computer slows down. Meditation helps you clear the unwanted thoughts that can’t serve you at that moment.

Clearing the mind to focus on tasks at hand is one of the greatest benefits of mindful meditation.

Regular Meditation for Maintaining Mental Clarity

While we recognize how meditation cleans the debris from our minds and aids us in comprehending, thinking, and communicating clearly, we also need to know how to keep this clarity for extended periods.

You can expect longer-lasting effects by practicing meditation regularly. We all know that regular hygiene keeps our body, teeth, and hair clean but, what about our mind?

Regular meditation will help keep the mind from becoming cluttered with unwanted thoughts and foggy thinking.

We are all busy, so It’s important to have a realistic approach when adding the practice of meditation to your routine.

I believe that morning is a great time to meditate since there is less commotion, and it’s a wonderful time for more profound meditation. It also increases the effectiveness of my day in general.

Secondly, the meditation technique we practice should be easy to do and not take too much time while giving us results from day one that encourage us to keep practicing.

There are many different types of meditation and techniques that you can try to see what fits your needs and lifestyle.

Meditation for Intuition & Guidance

When your mind is clear and focused, and your body is relaxed and calm, you can access information; both internal and external, that may assist you in making better judgments.

Discovering how to meditate may help you get results faster because when your mind is clear and concentrated and your body, you may access information on both an internal and external level.

Do you have trouble with your daily performance because you feel irritated, but you’re unable to place your finger on why or where the irritation is coming from?

Do you feel like you never get a good night to sleep because you’re so tense, or have trouble falling asleep, to begin with? Are you just so overwhelmed with life that you can’t stay focused?

When you need to make a big decision, do you have trouble knowing which way to go or looking for a solution to a problem and can’t seem to find it? Meditation can help with all of these by calming the mind and tuning you into your true self.

Daily routines, a good night’s sleep, and decision-making become much easier and a more natural reaction when the mind is at peace.

The more you meditate, the more connected you become to your intuition (aka your true self).

Concluding Thoughts

It’s important to remember that meditation is not a race or competition. What matters most is your intention and the effort you put into it.

Create an environment for yourself where you’re able to practice at any time of day without anything distracting or blocking your moment with gratitude, love, and kindness.

If you want to learn more about mental clarity and brain health, check out this plethora of educational resources or join the community of mental health enthusiasts here!

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