I asked a few folks to share their tips on how they quiet a busy mind, and I thought I would share them with you.
Here’s what they had to say:
1. Talk it Out
Next time you find yourself awake in bed, lamenting about the past or anxiously anticipating the future, talk it out. Speak to your busy mind. You might even find that speaking to your mind as if it were a child helps. Ask your mind for some space, tell it how grateful you are for its good intentions, but that you do not need all the noise right now.
I imagine you might feel a bit funny speaking to your brain, and it could even give you a good laugh. This is a great way to keep things light, just as the happy buddha statue on my desk at work always reminds me.
2. Find your Mantra
A mantra is a word or phrase you say to yourself internally or out loud that helps you feel at peace. Here are a few to try, but find what works for you:
“I am the observer of my thoughts. I can turn them on and off as I please.”
“I am good enough. I am doing my best.”
3. Be in Nature
Nature has a wonderful way of bringing us into the present moment, effortlessly. When you stop to notice the sights, smells, and sounds that are all around you, your mind is thrust into a space of stillness. Even if it is only for a few moments a day, try to find time to walk or sit outside. Be still and quiet, and notice what is around you.
4. Try a Guided Meditation
Yoga Nidra, which means yogic sleep, is a type of guided meditation that many people use to reduce tension, anxiety, and induce sleep. Yoga Nidra brings you to one of the deepest possible states of relaxation while still maintaining full consciousness. Try this before you go to sleep tonight, and see if it helps slow everything down.
5. Listen to a Podcast
A very close friend of mine who has been meditating for many, many years recommended these two podcasts! Meditation Oasis and Meditation Minis by Chel Hamilton. Check them out and tell me what you think.
6. Progressive Muscle Relaxation
Progressive muscle relaxation is a widely used technique that relaxes the body so the mind can follow. Simply lay down or sit in a comfortable position and start this exercise by focusing on your feet. Tighten all of the muscles in your feet and hold for 10 seconds, then release. Next, tense all of the muscles in your feet and then add your calf muscles for 10 seconds and release. Work your way up through your body, through every major muscle group, and enjoy each release. This powerful exercise can be done virtually anywhere for any duration of time.
Hope these tips and techniques help. How do you quiet your mind? Share with us in the comments below!