If you want to see the inner truth of your own being, you need to know how to explore your mind. 

The best way to explore your mind is with meditation.  And at first, that might sound a little backwards…. Years ago, when I was a wide-eyed philosophy student, there was a conversation after class about meditation. Many of the students there were still reeling from the day’s lecture in Philosophy of the Mind. One student was questioning if the practice of meditation had any value to him. He claimed that meditation was merely “clearing the mind,” or “thinking about nothing”. And this can be true. You certainly can use meditation to clear and quieten your mind. 

Meditation is also about learning how to explore your mind too though, as one student said.  I distinctly remember our professor smirking and sipping his coffee as we sharpened our swords, but dulled our understanding. Because in truth, meditation is about both. It’s about clearing the mind. But it is also the best way how to explore your mind. 

That lecture session happened almost ten years ago. But the argument continues today. I still hear the same debates and misconceptions. After studying the philosophies, I spent even more time applying what I read from various sources. 

One thing is for sure, when it comes to exploring your mind vs clearing it; meditation is not about either/or. It’s about both. Because if you want to explore your mind, you first have to clear it. 

Here is how to clear your mind and how to explore your mind at the same time. 

5 Ways How To Explore Your Mind With Meditation


1: Open Monitoring

The best way to start to explore your mind is with open-minitoring meditation. This will calm your mind and clear it so you can start to see within (for more on this, read my guide to  open-awareness, focused attention and effortless presence).


One misconception about clearing the mind is that it requires you to avoid your thoughts. This couldn’t be further from the truth. If you try to avoid thinking you will probably actually start to think even more. Instead, you should try to focus on the present moment; through open-monitoring meditation.

To do this, simply begin to meditate as you would any other time, but be sure to keep your breathing mindful. As you feel your body relax, and your mind becoming calm, begin to observe your thoughts and the external stimuli around you. Whether you’re distracted by a
sound, smell, the wind blowing against you, or anything else, notice that distraction without analysis or judgement.

After a while, you’ll notice the external stimuli is less distracting because you’ve become more accepting of it. The goal is to reach a point where you can accept the present moment for what it is; allowing your mind to clear itself.

If you’re in public, and would like to remain safe while doing a meditation – use the Lion’s Prayer technique (eyes half open, half closed to remain aware of your surroundings).

2: Focus Your Attention

Now that the mind is clear we can begin to focus. We do this with focused attention meditation, the best form of which is Samatha meditation technique.

This is where you focus all your attention on one object; be it your breath, a mantra, part of your body, etc.  

To do this, decide on a specific object before you start meditating. Once you begin, use the object almost as a pole to tether your thoughts to. Certain thoughts or sounds may arise, but allow your thoughts to circle back to the object you are tethered to.

After a while, you will notice the external distractions are reduced and you can clear your mind. More importantly, it will become easier to understand why those unwanted thoughts seem to “pop up” or “pass by” without our control. This level of focus makes it easier to influence your thoughts, so don’t be afraid to use this technique to explore your mind as well.

3: Explore Your Mind With Vipassana

Now we can get to really exploring the mind.

When we talk about “exploring the mind”, what we are really meaning is to examine the different psychological pehnomen like thoughts and feelings, and to investigate the way we think and feel about certain things.

To do this, we practise Vipassana meditation but with a twist.

When we normally do Vipassana we simply focus on the breath and then label the thoughts and feelings that arise. This is a good elementary way of exploring the mind. It reveals to us how thoughts and feelings rise and fall. You get to learn about the nature of mental phenomena—which is entirely why Buddha taught this technique in the first place.

You can take this further.

While you are practising Vipassana, very gently bring to mind certain the elements of your life you would like to explore. For instance, let’s say you want to explore mental phenomena related to your career To do this, continue meditating on the breath and labelling thoughts and feelings as you usually would. Now very gently bring to mind a mental image of work. You should do this gently enough that you maintain focus without getting distracted. Once you bring up this thought, observe associations that occur in your mind. When you think about your career (or whatever subject you’re thinking of), what other associations come up?  Observing these things will show you the network of thoughts in your mind, and how your mind associates one thought with others. You’ll also notice the types of feelings that your mind associate with work. Whatever topic you bring to mind, observe how your mind reacts. There will be a network of psychological associations that reveal to you how the pieces of your life come together in your mind. You can then change these associations if you like, which will have a profound affect on the way you perceive whatever subject you are thining about.

4: Visualize

Visualizations are simply mental images that we create. People use visualizations for a variety of reasons, but what they all have in common is the connection between the mind and body. This is because our minds have trouble telling the difference between remembering and imagining. [1]

That simple fact allows visualizations to have powerful effects on our day to day lives. And indeed, science proves that visualizations can be highly effective.

You can use it as a tool to achieve your goals, become more spiritual or creative, and even learn faster! To do this, you’ll simply need to reach a meditative state via the methods we looks at above, and begin to envision yourself attaining your goal.

If you are a career-driven person, you may want to visualize yourself working at your dream job, meeting influential figures, or signing that big contract. Maybe you’re an athlete: visualize yourself playing well against your opponents, making plays, and winning the match. If you’re seeking answers spiritually, you could visualize a scenario that may bring answers out of you or envision a trusted guru and speak with them. The possibilities are endless!

If any of this seems silly or ineffective to you, please understand, you’re not alone.

I once believed that visualization was pointless as well, until I realized it wasn’t just about one’s belief in it. Studies from the National Library of Medicine and other sources have proven the effects of visualizations.

If you’d like to read about the science behind visualization and how it can make us more productive, you can learn more by clicking the previous links.

5: Chakra Meditation

Chakra meditation is one of the top 10 meditations used in yoga. 

Yoga has been practiced for thousands of years by many cultures.

One thing that people have seemed to have forgotten, though, is that Yoga isn’t just about the physical body. Along with the health benefits of yoga, are the techniques that allow you to explore the causal relationship between the mind, body, and spirit.

Chakras are centers of energy, found in our spiritual bodies. To some, they are more of a concept and tool used for spiritual growth. Chakra meditations allow you to analyze your spiritual health, better yourself morally, and explore your mind. Either way you choose
to look at chakras, there is something to be learned from the experience.

Explore your mind by examining each of your chakras with meditation.

Each chakra is in a specific location and corresponds with specific aspects of life. When we feel like these aspects of life are in order, the corresponding chakra is a clean, bright, vibrant color. When these aspects of life are out of order, we may see the chakra as dirty, dull, and lacking energy.

By meditating on each chakra, you can identify which parts of your life are in a negative condition – then improve your life. Essentially, they are like the organs of your
spiritual body. And chakra meditations allow you to examine them so you can maintain your mental and spiritual health.

And that is how to explore your mind with meditation. While you’re at it, you might like to challenge your own mind by asking yourself some hard-hitting self reflection questions.

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.