How To Calm Your Mind (Without Meditating): 21 Methods
“If you want to experience deep inner serenity, learn how to tame the winds that blow through your mind.” Remez Sasson
When I was writing on top of having a full-time job, I often discovered that I was unable to keep track of the days. My life became a continuous ebb and flow between working and writing, with the two activities continually blending into one another. Gone are the days of the weekend.
I didn’t give myself a chance to catch my breath between each day of work, and I paid for it. When I finally got some rest, I always felt bad that I wasn’t working on my dreams at that time, and it didn’t take long for that feeling of guilt to morph into frustration.
I often found myself wondering whether or not I’d ever be able to fulfill my ambition of being a full-time writer, as well as whether and when that day would ever arrive.
I had the intention of writing during whatever spare time I had from my work, but I didn’t realize the full repercussions of my actions until after I had already committed them.
I hardly gave my mind the room it required to mold and construct my ideas; I never allowed myself to just be. As a consequence, I experienced a variety of mental obstacles and frustrations that stood directly in the way of my development as a writer.
Additionally, I never allowed my mind the room it required to organize and develop my ideas since I was always pushing myself ahead.
I could feel myself becoming burned out, and I knew I needed to make a change before it was too late. As a result, I started meditating. It helped me become more conscious throughout the day and gave me a different perspective from which to approach my writing with clarity.
Instead of simply filling every moment with something else to do, I found that as I began to incorporate mindfulness into my day-to-day routine, it became much simpler for me to allow myself to decompress and unwind from the demands of my day job. Mindfulness has made it much easier for me to do this.
The Practice of Mindfulness Extends Far Beyond Meditation
Even while meditation might help you become more in touch with your mind, the truth is that you already have all you need to enjoy the advantages of having a peaceful and tranquil mind.
You may work your way toward more pleasure and contentment in your own life by just paying attention to the little details of day-to-day existence. Without engaging in meditative practices, the following twenty-one strategies can help you improve the quality of your mind.
1. Create a mindfulness mantra
In his book “A New Earth,” Eckhart Tolle advises, “Realize thoroughly that the present moment is all you have.” When I wake up in the morning, I tell myself that my new life begins today. This helps me move into the now, connect more fully with the current moment, and differentiate myself from the anxieties that are going through my head.
2. Constantly remind yourself that your ideas do not define you
If you find yourself having a bad thought, just label it as a “thought” or a “feeling” and then go on with your day. You are not contemptuous or remorseful, and you are not even wrathful or self-doubting either. Because you are not the same as your ideas and they are not the same as you, there is no use in fixating on any of them.
3. Recognize that it is normal for ideas to occur
And if you can’t alter them, why make the effort to replace them with new and supposedly “better” ideas in the first place? You shouldn’t be hard on yourself for things you can’t change, but you also shouldn’t ignore them either. Instead, push through them and make the conscious decision not to connect with them, even if they may cloud your thinking.
4. Take a breath
Draw in a deep breath via your nose, hold it for a while, and then exhale through your mouth. This may help you to relax and remind you that the world around you is incomparably more extensive and complex than the things that are running through your head.
5. Express your gratitude to someone in any way that you can
Even something as simple as expressing gratitude to the person who processes our payments may bring our attention back to the here and now. It can also keep us from being mired in our own thoughts, which can hinder us from taking pleasure in each new experience that life brings.
6. Smile at a stranger
Smiling directs our attention away from ourselves and onto the people in our immediate environment. When we rediscover our feelings of appreciation for those around us, we are able to establish a more profound connection to the here and now and are reminded to just be.
7. Take a stroll around the woods
Take a stroll around the neighborhood; try to blend in with the scenery; and keep an ear out for sounds that you may have missed otherwise.
8. Make a practice out of expressing thankfulness every day
Keeping a notebook in which we record our thanks provides a welcome distraction from the pressures of the day. It also compels us to enjoy life on its own terms and look for the positive in each day as it unfolds.
9. Leave your phone on silent all day
You may also disable the notifications on your phone since these alerts have the potential to be distracting and take your attention away from the here and now. When you are ready, your messages will still be waiting for you there, and you may peruse through them whenever you choose.
If you turn off the ringer on your phone, you can prevent each disturbance from cluttering your head and preventing you from having the peace of mind you could have throughout the day.
10. Take your time eating
It is important to truly experience the moments as they come rather than letting them pass you by, so it can be helpful to remind yourself that even though all feelings are temporary, it is important to truly experience what you are eating by paying attention to the texture and taste of what you are eating.
11. Drink tea
Your anxieties may be calmed, your thoughts can be slowed down, and you can become more connected to the here and now with the aid of tea.
12. Run yourself a hot bath
Baths may be a fantastic way to relax since they require you to take a break from the hustle and bustle of the day, and they can also be an excellent way to let your problems dissolve as they are carried away by the warmth of the water.
13. Listen to music that is just instrumental
It has been shown to improve your capacity to concentrate, which may improve your mental health and help you relax even when your thoughts won’t stop racing through your head.
14. Start by tackling one of the most stressful items on your list of things to accomplish
Even while it is essential to maintain mindfulness in spite of the many demands placed upon you during the day, you shouldn’t forgo doing a tough activity on your to-do list just because it causes you unwarranted distress.
If you need to do something, like your taxes, but keep putting it off, then it could be helpful to finish them so that you can get rid of the anxious thoughts that come with putting off something you need to do.
15. Engage in a profound discussion with a person you already know
Pay undivided attention to the other person and actively take in what they have to say. By not only waiting to say what’s on our minds, we may help pull ourselves out of our own thoughts and connect with the present moment on a deeper level by expressing gratitude to the individuals with whom we are having conversations.
16. Tune in to your favorite television program
Taking pleasure in a simple act like viewing a TV program or a show we like might enable us to set aside our concerns and enjoy the moments of freedom from the hustle and bustle of life. It is important to take time out of our day to reward ourselves, and it is especially important to take time out of our day to reward ourselves.
17. Compose a haiku or another kind of restrained poetry
This may provide you with a creative challenge in a way that free-form writing cannot, and it can also assist you in reliving a nice but short time in your life that you may have otherwise forgotten.
18. Do a word problem
Completing crossword puzzles may improve your IQ as well as the general clarity of your thinking. They can also help your mind be more creative. In addition to this, they are enjoyable to carry out and may provide a welcome diversion from the monotony of everyday tasks.
19. You should wash the dishes
Dishes may be a terrific way to take a break from life while also allowing you to feel like you’re doing something worthwhile at the same time.
Doing the dishes may make you feel amazing, and it can also move you away from your present thoughts, which, in turn, can allow your mind the permission to rest and recharge from the strain of the day’s activities.
20. Take some time to admire a piece of art that you really like
Nothing is off the table in this discussion, not even the Mona Lisa, a poem that you like, or a sketch that your partner created.
Because of the subjective nature of art, appreciating the work of others may bring you closer to the present and help you feel more completely present in the moment. (Whatever you do, don’t think about the reasons why you appreciate anything; it isn’t relevant here).
21. Pet a dog or cat
Feel the warmth of their flesh and the velvety texture of their fur under your palms. Petting an animal may help us relax, bring us into the here and now, and focus our attention away from the ideas that have been occupying our minds.
There are times when we are so preoccupied with thinking about ourselves that we fail to take pleasure in the present moments as they occur. We allow ourselves to get ensnared in the constraints of the day-to-day and the scope of our own aspirations, and as a result, we fail to appreciate the splendor of life and the simple pleasures it has to offer.
Being more conscious helped to bring to my attention the fact that anything worthwhile takes time to materialize and that there is no use in exerting oneself if one does not make an effort to take pleasure in life as it unfolds.
It enabled me to get away from the stresses of my work and concentrate on my writing without letting either of those things take over my life.
Additionally, it reminded me to take pleasure in life once again by enabling me to connect with the potency of the here and now.
Everyone Has Time to Practice Mindfulness
It is not necessary for practicing mindfulness to take up a lot of time or to include everything. You may simply utilize any of these tactics throughout the day to keep your mind quiet, stay grounded in the here and now, and keep yourself free of anxieties.
Just make sure you take the time to pause every so often and really take everything in.