top of page

How to calm the mind chatter

Get the new year started with a clear mind and open heart in 5 minutes





As busy professionals, we have many thoughts going through our brains daily.


Everything from what is due the next day, whether you got back to someone or not, what to make for dinner – the list goes on and on. 


Does this sound familiar?  We are estimated to have between 12,000 and 60,000 thoughts daily- which is exhausting. 


And it is a fact that we are better at coming up with creative ideas when we are relaxed, but who has time for that?


You do. 


In this edition, I’ll show you how to start building the habit of clearing your mind.  Remember, this is a practice so that it will be hard at first.  But I promise the more you integrate this strategy into your daily routine, the more clarity and calm you will bring into your life.


Step 1: Make an appointment/Block time in your calendar for 30 minutes


If you live by your calendar, find 30 minutes (which you won’t use the whole time at first) and block off during the day.  This is sacred time – if it needs to be moved, that is fine – but move it to another time of the day. 


If you are a frequent traveler or are out in a location, set an alarm on your watch as a reminder.  If the alarm goes off and you are in the middle of something, set it for later.


The most important thing is to not ignore it but commit to practice.


Start with one time per week and work your way up to more times per week.


Step 2:  Set a timer


In the beginning, 5 minutes is enough.  Work your way up to more time as you feel ready. 


Step 3: Find a comfortable posture


This can be sitting in a chair or, if you work from home, you can lie down on the floor. The most important part is to be in a position where you can relax.


Step 4: Close your eyes and focus your mind on your breathing.


Breathing through your nose, notice the natural rhythm of your inhalation and exhalation.  Visualize the breath coming in through the nose, coming into the body relaxed, and exhaling the breath out the nose, warmer.


Start seeing the breath moving from behind the ears to between the eyes/nose area.


Keep focused on your breath only.  If your mind wanders to the to-do list, bring it back to the breath.


If you need it, incorporate a mantra. This is entirely optional, but it can sometimes be difficult to breathe and focus on the breath only, so there are sayings you can start to use. 


  1. SO-HUM – Inhaling SO/Exhaling HUM – this is a neutral saying to focus your mind.

  2. Any other saying for motivation you need at the moment.  Here are some to get started:


Focus:

  • "Inhale peace, exhale tension."

  • "Breathe in calm, breathe out worry."


Grounding and Presence:

  • "I am here, I am now."

  • "With each exhale, I let go of what I cannot control."


Gratitude and Acceptance:

  • "I am grateful for this breath."

  • "I allow myself to be exactly who I am."


Strength and Resilience:

  • "I am strong, I am calm, I am capable."

  • "With each inhale, I rise above challenges."

  • "I exhale doubt, I inhale confidence."

 

Step 5: End mindfully


Once your timer goes off, slowly bring your awareness back to your surroundings. Take a few deep breaths and open your eyes gently while taking a moment to notice how you feel before transitioning back to your day.


Step 6: Repeat, repeat, repeat


Consistency and regular practice is essential to clarity.  As you feel more comfortable, add more time to your timer.  Once you start practicing regularly, you might find this a necessary part of your day. 


A clear mind helps us to achieve great things and helps us to #bebrilliant in life and work.  If you liked this, consider sharing this with a friend or colleague who needs it! 



57 views0 comments
bottom of page