Mind During Meditation

4 Effective Habits to Clear Your Mind During Meditation

Are you tired of the daily hustle and bustle and looking for a peaceful escape?
Well, you’re in luck! Welcome to the journey of tranquility, where your mind finds its sanctuary and the chaos of everyday life takes a backseat. And guess what? Meditation is the key to unlocking this serene doorway!

In this journey toward inner peace, we have uncovered four exceptional habits that will take your meditation practice to the next level! These habits are nothing short of magical and will help you achieve a profound sense of clarity. So, buckle up and get ready to dive into the world of meditation like never before!

1. Create a Sacred Space

  • Purposeful Environment

To create a dedicated space for meditation, it’s essential to choose an area that is free from any kind of distractions or clutter. This space should have an ambiance that resonates with peace and tranquility, allowing you to fully immerse yourself in the practice of meditation.

It could be a cozy corner of your room decorated with soothing colors, comfortable cushions, and perhaps some potted plants to bring a touch of nature indoors. You may also choose to adorn your meditation space with spiritual artifacts or any other items that have special meaning to you, creating a space that feels genuinely sacred and serene.

  • Comfortable Seating

When preparing for a meditation session, it’s crucial to select a cushion or chair that feels comfortable and supportive. This will allow you to focus entirely on your practice without any discomfort or distractions.

Once you’ve found a suitable seat, take a moment to adjust your posture. Sit up straight, lengthening your spine and lifting your chest. You can rest your hands on your lap or gently on your knees, whichever feels most natural to you. With a proper posture, you’ll be able to breathe deeply and fully, allowing you to fully immerse yourself in your meditation practice.

  • Mindful Lighting

Creating a serene ambiance can be achieved through the use of soft, natural lighting or the warm glow of candles. The gentle illumination provided by these sources can help to soothe the senses and promote a sense of calmness and tranquility.

Conversely, harsh and bright lighting can be jarring to the eyes and interrupt the peacefulness of a space. Therefore, it is advisable to choose lighting options that exude warmth and comfort, inviting one to unwind and relax.

2. Mastering the Breath

  • Conscious Inhalation and Exhalation

As you begin your meditation, let your breath be the focal point of your attention and awareness. Take a deep breath in, feeling the cool air pass through your nostrils and fill your lungs. Hold it for a moment, feeling your chest and abdomen expand before slowly exhaling and releasing any tension. As you breathe out, feel the warmth of the air leaving your body and allow yourself to fully relax.

Make each breath a deliberate and mindful act, savoring the sensation of air flowing in and out of your body and allowing it to calm your mind and soothe your soul.

  • Counting Breath Cycles

If you find it challenging to concentrate on your work, you may want to try square breathing. This technique involves counting your breath cycles, where you inhale for a count of four, hold your breath for four, exhale for four, and pause for four.

Doing this helps regulate your breathing and slow down your thoughts, which, in turn, aids in promoting relaxation and improving your focus. Give it a try, and you may be surprised at how effective it can be!

  • Mindful Observation

To cultivate mindfulness, it can be helpful to focus your attention on the physical sensation of your breath. You may notice the rise and fall of your chest with each inhalation and exhalation or the coolness of the air as it enters your nostrils.

By paying close attention to these subtle sensations, you can anchor your mind to the present moment and tune out distractions from the past or future. This simple yet powerful technique can help you stay centered, calm, and focused throughout your day.

3. Guided Visualizations

  • Create Mental Landscapes

Take a moment to visualize tranquil and idyllic scenery in your thoughts. You can picture a serene shoreline, a verdant woodland, or a tranquil grassland. Immerse yourself in this imagery by conjuring up the sounds, fragrances, and sensations that come along with these peaceful settings.

  • Positive Affirmations

To enhance the effectiveness of your meditation, you can incorporate positive affirmations that can help you cultivate a positive mindset. By repeating phrases that resonate with you, you can focus your thoughts on optimistic and constructive ideas.

Examples of such affirmations include “I am at peace,” which can help you calm your mind and reduce stress and anxiety; “I am surrounded by love,” which can help you feel supported and connected to others, and “I am in control of my thoughts,” which can help you gain mastery over your mind and emotions.

By incorporating positive affirmations into your meditation practice, you can amplify the benefits of this powerful tool for improving your mental and emotional well-being.

  • Inner Sanctum

Imagine a serene and peaceful space that exists only within your mind – a personal sanctuary that represents your innermost calm and tranquility. This mental haven could take any form that you find comforting and secure, such as a cozy room, a sacred temple, a beautiful garden, or any other place that evokes a sense of comfort and safety.

Whenever you find yourself feeling overwhelmed by your thoughts or emotions, take a moment to retreat to this serene space in your mind and allow yourself to feel the peace and serenity that it brings.

4. Mindful Awareness

  • Non-Judgmental Observation

It is helpful to cultivate a mindset of non-judgmental awareness when it comes to your thoughts. This means refraining from suppressing or criticizing them and instead observing them as if they were clouds passing by in the sky.

As they come and go, acknowledge each thought without becoming attached to it, and gently shift your focus back to your breathing or whatever point of concentration you have chosen. This practice can bring a sense of calm and clarity to your mind, and help you build a healthier relationship with your thoughts over time.

  • Body Scan Meditation

One effective way to relax and improve your mind-body connection is to progressively scan your body for any signs of tension and deliberately release it. To start, you can focus on your toes and visualize the stress melting away as you relax each muscle group, before moving onto your calves, thighs, abdomen, back, arms, and neck. This practice not only helps you to unwind and reduce stress but also increases your awareness of your body and its sensations.

  • Gratitude Meditation

During your meditation , it can be incredibly beneficial to cultivate a sense of gratitude. Take a few moments to reflect on the various aspects of your life that you are thankful for – no matter how big or small.

This positive focus works wonders in redirecting your mind from any stressors that may be occupying your thoughts and instead draws your attention to the abundance of positive experiences and opportunities that exist in your life. By practicing gratitude regularly, you can foster a more positive outlook on life and enjoy a greater sense of inner peace and contentment.


In our fast-paced lives, finding balance and clarity can seem like an impossible task. However, by making meditation a part of our daily routine and incorporating these four habits, we can achieve a transformative experience.

Remember, meditation is not a destination but a journey. Adopt these habits with an open heart and witness the symphony of serenity playing in the background of your life. May your journey toward inner peace be filled with mindful breaths, tranquil visuals, and a deep sense of gratitude!

Reach Dr. Chandni’s support team at +918800006786  and book an appointment.

Leave a comment

Your email address will not be published. Required fields are marked *

facebook twitter youtube whatsapp instagram linkedin

Meet Your Life Coach & Healer

Dr. Chandni Tugnait is MD in Alternate Medicines, Psychotherapist, Life Coach & Healer with over 14 Years of experience. She is internationally Certified Facilitator & Practitioner in Access Bars, Access Body Processes, EFT - Emotional Freedom Technique, Angel Healing along with Card Reading, Theta Healing, Energy Healing, Aura Cleansing, Chakra Healing, Abundance Magnetizing & Color Therapy among many others. Read Dr. Chandni’s Story
As Seen On


We changed their lives and here they send us reasons to smile !
Priceless words of honour.

I have known Dr Chandni for only 6 months. Yet today I consider her part of my family and my being. When I met her, I was exhausted with life and with myself. Not only did her session uplift & transform my physical body but I was grounded like I havent been in 8 years. Highly knowledgeable, able to answer your deepest questions, full of light and exuberance, I havent seen any energy healing so significant and long lasting. Im privileged to receive wellness from her and I know that Im never alone. My association with her is for life and her specialness is above the heavens for me.

Ms. Rosy Singh
Corporate Trainer, Delhi

I was part of the session with Dr. Chandni Tugnait and so many friends asked me about my experience. The following analogy reflects some parts of the experience -The best of Buddhas disciple gave their quantifiable findings but when it came to Andanda, his closest one, he had tears in his eyes and responded in a single sentence – “I don’t know”.Buddha responded emotively, you have me in you. One has to experience it to believe in the healing process in totality.
Thanks a lot for your contribution Chandni

Mr. Gurpinder Singh Vohra
Founder Kriti Creation
New Delhi

Best person in town , all courses and learning content is awesome n really insightful

More power to her, she is changing the life of many people with her holistic healing techniques and helping in removing limiting beliefs of people and unleashing the power within them to get healthy and successful life.

Anketaa Sachdev

At times i wonder where does she keep it all. Such compassion – non judgmental, ever accessible, invaluable. It’s got to be a fountain within her that flows incessantly for the wary soul. No matter what your wound is, the magical waters of this fountain can cure all. And it was magic that got me to this fountain. For I had neither met her nor known her, at-least not in this lifetime! The first time i spoke to her, her compassion cut through my dense energy.

Qatar (UAE)

Chakra Balancing 5 days WhatsApp Workshop: It was well organised course, data was shared in time. Meditations were really helpful. All the details about chakra and different ways to clear and balance them were shared in a simple but effective way.

I am really grateful to be associated with Gateway of Healing.
Thank you 😊

Mrs. Jaswinder Kaur

It sure was nice meeting Dr. Chandni Tugnait.
The participants liked her talk.
It was nice and interactive – just what we wanted.

Ms. Mamta Saxena
IFC, World Bank

It was indeed a great honor for me to be trained by Ms. Chandni on my first visit to India. Not only did she teach us techniques on improving our proficiency in the English Language but also helped us to be able to communicate effectively with people from different cultures. The sessions with Ms. Chandni are always fun & informative. Even after hours of training with her, there is no sign of tiredness or lethargy. I extend my gratitude to you for teaching us how to be BETTER THAN THE BEST!!

Robbi Adhilni

Every teacher educates but only a few enlighten and Chandni ma’am is one of them. Besides having outstanding teaching methods, she is also very skilful and enthusiastic. And the best part is she never settles for what she and her students have accomplished. I owe a lot to her in terms of motivation, enlightenment and most importantly for making me a good human being. Her words of motivation “YOU ARE BETTER THAN THE BEST” always are a major source of ENCOURAGEMENT..

Nitasha Panda

Ms. Chandni is a fine young lady who simply touched my heart during my visit to India. Although she is my daughter’s age but the ease with which she handled our group of 40 odd people from different countries and different cultures, left me spellbound. English was never a problem for me but this young girl, who I proudly call my teacher, taught me some very interesting things. I wish you the best of luck in everything that you do. Smile as often as you can. May the Lord bless you!

Joseph, Diplomat
Sudan, Africa

Ms. Chandni Tugnait – You are simply WOW! Thank you for making me aware of the flaws in my language.

Abbas Ali

Ms. Chandni is someone who sets an example and acts as an inspiration for all her trainees. She full of knowledge and wants the best of us as students. A saying of her that I want to share with u all (that brought difference in my life) :

Saluna Koebeer
Suriname (South America)

I’m really thankful to Chandni Ji for bringing the awareness in me and helping me in empowering myself through the various workshops conducted by her. Not only am I more confident and happy now but also more capable of helping others by healing different issues in their lives. Thanks for always being there to guide me.

Soniyah Sharrmaa
New Delhi

I’m really glad I attended the Serenity Surrender Basic Workshop with Chandni Ma’am. I’ll be indebted to you all my life for showing me the path of self empowerment. I had put myself in the gentle and capable hands of my guide and mentor ‘Chandni Tugnait Sharma’ and found that my opinion of myself, and my beliefs in the cycles of karma changed forever. The sessions and workshops have helped me develop my full potential, unlock hidden talents, and create more compassion and love for myself and others. Love You Ma’am.

Gauri Dhiman
New Delhi

I shall be eternally grateful to my sister-in-law for helping me uncover the fantastic laws of Universe and exposing me to the world of great mysticity and grandeur. Nothing seems impossible for me now. I get all that I desire and much more. One workshop changed so much for me. I, now, truly believe that nothing is unachievable in this abundant Universe.

Saurabh Sharma
New Delhi

view more transformation stories

Healing & Consultation Sessions

Learn more about how you can enrich your life
through our inspiring content !

Stay Connected with
Dr.Chandni Tugnait
on Social Media