Steps to a calmer mind

The art of quietening the mind

Overthinking and constantly being on the go can leave us feeling stressed, anxious and emotionally exhausted. Over time, they can disrupt our sleep, affect our relationships and contribute to low mood or depression.

Whilst psychotherapy can help us understand why we become stuck in these patterns, we also need simple daily practices that help us slow down, regulate our nervous system and reconnect with the present moment.

If you find yourself constantly rushing through life without noticing the landscape, take a few minutes to pause. Read the following slowly, allowing yourself to linger after each sentence.

A simple grounding exercise

Sit comfortably.

Notice where you are holding tension in your body.

Ask yourself, What needs to soften?

Begin by relaxing your eyes…

your eyebrows…

and your temples.

Now bring your attention to your lips…

your tongue…

and the inside of your mouth.

Notice your throat…

your neck…

and allow your shoulders to drop, even just a little.

Bring your awareness to your chest.

Feel your breath moving gently in and out.

Allow your chest to soften and expand.

Now let your breathing deepen into your belly.

Take two or three slow, unhurried breaths.

Bring your attention to your pelvis.

Notice the weight and length of your legs.

Feel your feet resting on the floor.

Now become aware of your whole body breathing.

If your mind wanders, gently bring it back to your body. Notice the sensations of breathing, the points of contact with the chair or the floor, and the sounds around you.

There is nowhere else you need to be.

Stay here for a few moments.

Simply breathing.

Simply noticing.

Returning to yourself

Practising presence does not require hours of meditation. Even a few mindful minutes can interrupt the cycle of overthinking and help your nervous system settle.

Whenever life begins to feel overwhelming, return to your senses. Your body is always in the present moment, and it can gently guide your mind back there too.

I hope you find a moment to pause this weekend.