We all need time to clear away the scattered thoughts that constantly muddle the mind with too much clutter. Many people have difficulty in shutting out this “noise”, but when you want to quiet your mind effectively, there are some basic techniques which will allow you to remove the clutter and enjoy some quiet moments of peace.
1- A Calming Breathing Pattern
Meditation guides always begin with instructions to focus on breathing. There is a good reason for this. You will find it easier to quiet your mind by paying attention to how you breathe.
This calming breathing technique involves three cycles of breathing. Each time you breathe in you should feel it inflating your body around the stomach.
1. Take at least four seconds to breathe in slowly through your nose.
2. Before letting your breath go, hold it for three seconds.
3. Take another four seconds to breathe out through the mouth.
2- Discover What You Can See With Your Eyes Closed
This exercise in mindfulness will help to quiet your mind. It also allows you to use your imagination.
When you close your eyes, what you see is not complete blackness. Focus on what you can see when you close your eyes and you will start to notice different colors. If there is light source where you are sitting, or you are outdoors in the daylight, you will start to see patterns of light and shade.
By turning your focus on this you increase your mindfulness and decrease your scattered thoughts.
4- Focus on the Energy Flow of your Body
This technique is a helpful way to quiet your mind by removing all external distractions. It involves focusing on the body and how each part feels.
Start mentally scanning you body from the top of your head, moving slowly down to the tips of your toes. As you do this, break your body into parts and pay close attention to each part as you focus on it.
Your mind will shift towards who you are internally, so you are no longer aware of anything happening outside your body.
5- Clear the Mind of Negativity
This exercise will help you to get rid of negative thoughts and stop you from thinking of reasons to feel sorry for yourself. It involves taking time to think about what you what you appreciate and things you can feel grateful for having in your life.
The easiest way to do it is by writing with a pen on paper. Just think of things that have made feel good in your day so far. Anything simple that has pleased you or warmed your heart should be noted down. We all have those moments every day and by focusing on them you will be able to quiet your mind by clearing it of negativity.
6- Get Close to Nature
Getting close to nature, even in a city park or somewhere just out of town, is very important for personal wellbeing.
Try to spend time regularly in a place where you can practice mindfulness in natural surroundings. Connect with nature and quiet your mind by focusing on something like the ripples on a stream or how the trees are swaying in the breeze.
7- Practice Meditation
Some people give up on meditation when they are unable to get troublesome thoughts out of their mind. If this happens to you, it does not mean that you are never going to be able to clear your mind.
It is important to understand that when you commit yourself to practicing meditation techniques it may take up to three weeks to develop an ability to control your thoughts enough to quiet your mind.
If a lack of mindfulness has previously prevented you from practicing meditation, try some or all of these methods to clear your mind. Then you will find it becomes much easier to find peace of mind through quiet meditation every day.