I read there are a couple ways or more to try and do this in the help section.

One is to export the track.

The other is bounce to tracks.

Whenever I select a track or midi clip and tried either of those things it had a pop up box come up that says no audio was selected or something. So what do I need to do to convert?

I remember doing it a long time ago in Music Creator 2 or HS 6XL I think. Just can't remember exactly how I did it.

Oh wait, I think I remember now-I think you have to select the midi track AND the softsynth track and then bounce to tracks. That may do it. I don't think it says that in the help section though, which is annoying. Those manuals are only so good ya know.

I just create an audio track and set it's input to a stereo output of the synth, highlight the relevant area on the timeline, arm the audio track, solo out the synth and hit record. 

Wait, are you talking about creating an audio track straight from the midi? Sorry if I misunderstand here. I'm not trying to create a midi track or an audio track directly from using a soft synth.

I'm trying to convert the existing midi track(s)-into separate audio tracks, that I got as a midi file from online. 

Still, maybe you mean highlight the relevant timeline ON the midi clip that is there and then do the rest. I could try that, but not sure I understand correctly.

If your Midi is driving a soft synth, all you have to do is freeze the synth (not the track)

If your Midi is driving an external synth, one of the most common ways is to simply record the audio outputs of your synth to 1 (for mono) or 2 (for stereo) audio  tracks in Sonar

What do you do to freeze a synth?

I'm just using the soft synth-TTS-1 in Sonar X1. taking a midi piece I got from online and trying to convert the multiple midi clips into audio.

What I did last night was change it to the sounds I preferred in the bank or patch area in the track box view and then selected an individual midi track AND the audio track with the soft synth in it and went to tracks-<bounce to tracks>. That worked. And it changed it to audio files, to work with. But there's other ways I know.

If there's an easier or faster way to convert the midi clips to audio by freezing-tell me how.

There are at least 2 ways that allow you to freeze a synth

1. Click the "snowflake" icon of the synth in the synth rack
2. Click the "snowflake" icon of the synth in Track View (Midi Track). You might need to set your widgets to "All" in order to see it

Fanzz - you also had the right solution in your original post.  When you are trying to bounce the midi track to a new audio track you need to select both the midi AND synth tracks, then 'bounce to track'.  I do this all the time when I'm building multiple parts and ready to commit them.  Be aware that if the synth patch has any delay/reverb you should extent the selection beyond the end of the midi clip, otherwise the audio clip will cut out prematurely.

You can use Freeze as well, but not if you want to free up that same synth for something else.  When I do this I tend to also keep the original midi track, make any notes about the patch etc and then mute it.  That way I can always go back and edit it later.