blank mind meditation

Blank Mind Meditation: What It Is And How To Do It

It’s a common misconception that you need empty your mind when you meditate, but there are lots of discussions about blank mind or clear-mind meditation and how you need to empty your mind of thoughts.

This is creating a lot of confusion around what mental state you should be trying to achieve in meditation. And surprisingly I’m seeing this on some of the most authoritative sites that are apparently ‘fact-checked’.

The practice is actually about cultivating a state of relaxed awareness, where we’re fully present and not entangled in a web of thoughts. 

In this article, we’ll debunk the myth of the ‘blank mind’, introduce the concept of mindfulness, and provide a step-by-step guide to practicing clear mind meditation

I aim to empower you with the knowledge and tools to navigate your meditation journey effectively. So let’s find out what blank mind meditation really means.

The Misconception of a ‘Blank Mind’ in Meditation

_blank mind meditation - person holding a blank piece of paper up

As I’ve just touched on, a common misconception about meditation is the idea of achieving a completely blank mind. This is a myth. 

Meditation isn’t about erasing thoughts or emotions. It’s about learning to observe them without judgment.

The goal of meditation isn’t to suppress thoughts but to become aware of them.

How many times have you thought about something and then your mind creates this whole chain of thoughts that seems endless?

This is where the concept of mindfulness comes in. Mindfulness is the practice of being fully present and engaged in the current moment, aware of our thoughts and feelings without getting caught up in them.

By practicing mindfulness, you learn to observe your thoughts as they arise and let them go, rather than getting swept away by them. 

This is the essence of blank mind meditation. It’s not about achieving an empty mind, but about cultivating a mind that’s free from the grip of distracting thoughts and emotions.

The Process of ‘Blank Mind’ Meditation

Blank mind meditation is just a different name for mindfulness meditation, and again I want to make it clear that it’s not about emptying the mind, it’s about not getting caught up in your thoughts.

This is a mindfulness meditation exercise you can try if you’re not familiar:

  1. Find a quiet and comfortable place to sit.
  2. Close your eyes and take a few deep breaths to relax your body and mind.
  3. Begin to focus on your breath. Notice the sensation of the air entering and leaving your nostrils.
  4. When thoughts arise, simply acknowledge them and then return your focus to your breath.

The key to this practice is breath and body awareness. By focusing on the breath, we anchor ourselves in the present moment. 

This helps us to achieve a state of relaxed awareness, where we’re not entangled in thoughts or distractions.

Remember, the goal isn’t to suppress thoughts but to observe them without judgment. 

With practice, you’ll find that you can achieve a state of mental clarity and tranquility, where you’re fully present and engaged in the current moment. This is the essence of blank mind meditation.

The Benefits of Blank Mind Meditation

The practice of blank mind meditation offers numerous benefits for both mental and physical health.

On the mental health front, it promotes stress relief and improved focus. By learning to observe our thoughts without getting caught up in them, we can reduce anxiety and improve our ability to concentrate. 

This can lead to increased productivity and a greater sense of well-being.

Physically, blank mind meditation can boost immune function and decrease inflammation. Regular meditation can lead to physiological changes that enhance overall health.

This includes improved immune response and reduced inflammation, which is linked to numerous health conditions.

Common Challenges and Tips for Overcoming Them

Like any new practice, blank mind meditation can come with its own set of challenges. Two common ones are dealing with distractions and managing discomfort or restlessness.

  1. Dealing with Distractions: It’s normal for the mind to wander during meditation. Instead of getting frustrated, gently guide your attention back to your breath. Remember, the goal isn’t to eliminate thoughts, but to observe them without judgment.
  2. Managing Discomfort or Restlessness: It’s important to find a comfortable position for meditation. If you feel restless, try focusing on the sensations in your body. This can help ground you in the present moment.

Remember, the key to successful meditation is regular practice. Be patient with yourself and celebrate your progress along the way.

In the next part of this article, we’ll delve into advanced techniques in blank mind meditation and the role of consistency and patience in your practice.

Advanced Techniques in Blank Mind Meditation

As you become more comfortable with blank mind meditation, you can explore advanced techniques to deepen your practice.

One effective method is incorporating mindfulness into daily activities. This could be as simple as paying full attention while washing dishes, walking, or eating.

By bringing mindfulness to these everyday tasks, you can cultivate a continuous meditation practice that extends beyond your designated meditation time.

Another technique involves using meditation aids such as music or apps. Calming music can enhance your meditation experience by promoting relaxation.

Meditation apps, on the other hand, offer guided meditations, timers, and other useful features to support your practice. Experiment with different aids to find what works best for you.

The Role of Consistency and Patience in Meditation

blank mind meditation - woman practicing mindfulness meditation on the beach

When it comes to meditation, consistency, and patience are key.

Meditation is like exercise for the mind. Just as physical strength builds over time with regular exercise, the benefits of meditation accumulate with consistent practice.

Aim to meditate daily, even if it’s only for a few minutes.

It’s also important to be patient with yourself. Progress in meditation often comes gradually.

You may not notice significant changes immediately, but over time, you’ll likely find that you’re better able to manage stress, focus, and maintain a sense of inner peace.

Remember, meditation is a journey, not a destination. Celebrate your commitment to this practice and the positive changes it brings to your life.

The Scientific Backing of Meditation

There’s a growing body of scientific research supporting the benefits of meditation. 

Studies have shown that regular meditation can reduce stress, improve focus, and even lead to physical changes in the brain associated with improved mental health.

Meditation is also considered a meta-skill which just means that it’s a skill to make you better at all skills.

These findings provide strong evidence for the power of blank mind meditation and other mindfulness practices.

The Takeaway

Embarking on the journey of blank mind meditation is a commitment to your well-being. It’s a practice that invites you to explore the depths of your mind and cultivate a sense of inner peace. Remember, the key to successful meditation is consistency and patience. Keep practicing, and over time, you’ll likely notice a positive shift in your mental clarity and overall well-being.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


Blank mind meditation is a mindfulness practice that encourages a state of relaxed awareness. It’s not about eliminating thoughts or achieving a completely empty mind. Instead, it’s about observing your thoughts and emotions without judgment or attachment. This practice allows you to cultivate a sense of inner peace and mental clarity, helping you to navigate life with greater calmness and focus.

Practicing blank mind meditation involves a few simple steps. First, find a quiet and comfortable place where you won’t be disturbed. Close your eyes and take a few deep breaths to relax your body and mind. Then, focus your attention on your breath, noticing the sensation of the air entering and leaving your nostrils. When thoughts arise, which is completely normal, simply acknowledge them without judgment and return your focus to your breath.

The length of your meditation practice can vary based on your comfort level and schedule. Even a few minutes of meditation each day can be beneficial. As you become more comfortable with the practice, you might choose to extend your meditation sessions. The key is consistency. Regular practice, even if it’s just for a few minutes a day, can lead to significant benefits over time.

It’s completely normal for thoughts to arise during meditation. The goal of blank mind meditation isn’t to stop thoughts, but to observe them without judgment. When a thought arises, simply acknowledge it and then gently return your focus to your breath. Over time, you’ll find that you become less entangled in your thoughts and more able to maintain a state of relaxed awareness.

Absolutely! Even if you have a busy schedule, you can still benefit from meditation. You might choose to meditate for a few minutes in the morning before starting your day, or in the evening to unwind. Additionally, you can practice mindfulness during daily activities like washing dishes, walking, or eating. By bringing full attention to these tasks, you can turn them into opportunities for meditation.

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