Between work obligations, personal responsibilities, and the general busyness of life, it can be difficult to find time to simply relax and unwind. In fact, do you ever feel you have one foot out the door? This can lead to anxiety, a racing mind, a decrease in productivity, and you may struggle with completing tasks. Some experience brain fog, difficulty concentrating, and exhaustion. Fortunately, meditation can help! In this blog, we'll discuss how to quiet a busy mind through meditation and explore some of the benefits you can expect to experience.
1. Find a Quiet Space
The first step in quieting a busy mind through meditation is to find a quiet space where you can relax without distractions. This can be a dedicated meditation room or simply a quiet corner of your home or office.
I don't over complicate this. In fact, I simply take off my smart watch, shut off the lights in my office, and roll out a yoga mat on the floor.
2. Set a timer or find a 3-5 minute meditation on YouTube
3. Focus on Your Breath
Once you have found your quiet space, the next step is to focus on your breath. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Then, allow your breath to settle into its natural rhythm. Focus your attention on the sensation of your breath moving in and out of your body.
Top tip: If you find your breathing causes anxiety, hold your breath for as long as you can and slowly breathe out. You may also take this time to explore Wim Hof Breathing.
4. Use a Mantra
If you find that your mind is still racing, you may want to use a mantra to help focus your attention. A mantra is a word or phrase that you repeat to yourself as you meditate. It can be something as simple as "peace" or "calm." Repeat your mantra to yourself with each inhale and exhale, allowing it to become a focal point for your attention.
Top Tip: Saying affirmations are a great way to get your mind in a positive state.
5. Accept Your Thoughts
It's important to remember that meditation is not about stopping your thoughts altogether. Instead, it's about accepting your thoughts and allowing them to pass without judgment or attachment. When a thought arises, acknowledge it, and then let it go. Return your attention to your breath or your mantra.
Top Tip: If you find you get into a negative self-talk pattern, say something like, "Even though a part of me feels or thinks this, I am [insert positive affirmation]. Repeat that even if you don't believe it.
6. Practice Regularly
Like any skill, meditation requires practice. Start with just a few minutes each day and gradually work your way up to longer periods of time. Consistency is key, so try to meditate at the same time each day to establish a routine. Over time, you will begin to notice the benefits of meditation in your daily life.
I started out only being able to do 5 minutes. Eventually those 5 minutes turned into 10-15 minutes. I even found myself desiring 30 minute to one hour sessions!
Benefits of Meditation for Busy Professionals
Reduced Stress and Anxiety
Increased Focus and Concentration
Meditation can be so beneficial to anyone who finds that their brain is on overload. If you continue to struggle with brain fog or fatigue, don't hesitate to reach out and schedule a complimentary discovery call.