Quieting the Mind
Practices to Calm Mental Chatter and Promote Inner Peace
When your mind races, your energy fragments. These simple, powerful practices help bring stillness, clarity, and a deeper connection to the present moment.
Box Breathing
Purpose: Calm the nervous system and centre your mind.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat for 2–5 minutes, focusing only on the breath
Use: To reset during stress or overwhelm.
Mantra Meditation
Purpose: Focus the mind using repetition.
- Choose a simple mantra such as “I am calm” or “Peace begins within.”
- Sit quietly and repeat it silently or aloud for 5–10 minutes.
- Let distractions pass like clouds — gently return to the mantra.
Tip: Use mala beads or your breath to keep rhythm.
Mindful Noticing
Purpose: Train attention through your senses.
- Sit in silence and gently scan your environment.
- Name 3 things you can see, 3 you can hear, 3 you can feel.
- Keep your awareness present without judging or labelling.
Duration: 3–7 minutes
Thought Release Writing
Purpose: Empty the mind by writing without filters.
- Set a timer for 5–10 minutes.
- Write continuously whatever thoughts come, even if repetitive.
- Don’t judge or correct. Just allow the stream to flow out.
Tip: Tear the page after for energetic release if desired.
Technology Timeout
Purpose: Reduce mental clutter by disconnecting.
- Choose a 30–60 minute period to turn off all devices.
- Spend this time in nature, reading, meditating, or doing nothing.
- Notice how your mind shifts when not absorbing external input.
Use: Daily digital detox for nervous system health.
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