I think you’ll agree with me when I say that calming my mind is a challenge, especially when I need it the most, right when life throws chaos at us. A calm mind is helpful to navigate chaos which for you be related to competing obligations, finances, relationships, or health. We are not alone, in the work world, around 50 percent of people are burned out in industries and employers spend over $300 billion per year on workplace-related stress stemming from an inability to calm our mind.
Well, it turns out, with these top tips from the experts you will find yourself in a peaceful state with a calm mind and research suggests that a calm mind will bring us greater attention, energy, and creativity to tackle the chaos.
In fact, these same tweaks helped ensure that I can calm my mind, especially when I need it most.
Tip #1: Breathe
Why is your breathing so important to calming your mind?
According to Emma Seppala from Greater Good Magazine breathing is a powerful way for us to regulate our emotions, and it is something we take for granted. Through your breath, we can activate our parasympathetic nervous system—the calming response in your body. Wim Hoff, Dutch Athlete and creator of the Wim Hof Method integrates breathwork into his routines.
As he states in his article Why Breathing is so Important he points to several studies that have shown that better breathing helps to reduce stress and calm the mind. A multitude of research has repeatedly proven a link between stress and breath, and scientists have figured out that you can actually relax your brain, calm your mind through your breath and that you can also speed up stress reactions and cortisol release via hyperventilation.
Breathing techniques like those in the Wim Hof Method will help you in releasing more energy, influencing your nervous system in a beneficial way, and positively change various physiological body responses.
We know breathing is great but how to practice it to calm your mind?
Ben Greenfied has an excellent article on various breathing methods but my favorite simple technique is Box Breathing. Box breathing is a great practice to not only calm the mind but take an ice bath or do anything else that is uncomfortable or after say, after stubbing your toe!
To practice box breathing you close your mouth and slowly breathe in through your nose for four counts. Hold your breath for four seconds. Then slowly exhale through your mouth for a count of four. Hold the exhale for another four counts. Doing this a few times through will help you achieve a more relaxed state. Here is an app that can help you with this concept with useful cues and timers. Some suggest lengthening the 4 seconds to 5, 6,7 or more but this is a good start to start this practice.
Tip #2 Create a Mantra
I recently heard Deepak Chopra on this amazing Podcast with Oprah discussing Meditation 101 and the importance of a Mantra. I popped on to the Chopra App to try out their free mediation and was surprised to find it was heavily focused on a mantra, a mantra can be used with mediation or without it.
Chad Foreman, Founder of the Way of Meditation and former Monk talks about the power of a mantra and suggests that mantras are so powerful because using one employs the thinking mind instead of trying to ignore it, silence it or subdue it. It uses thoughts to transcend thoughts, which is an extremely skilful method.
He goes on to say that a mantra has different sacred and profound meanings in the Buddhist and Hindu spiritual traditions but we can adopt a mantra as a phrase with no special significance to replace the incessant thinking of our thoughts. You can employ the mind by giving it something to do, namely keep thinking over and over again of the one phrase, your mantra.
An uncalm mind may be caused by disturbing emotions like anger, jealousy, fear, anxiety and even depression – all caused by thinking. Thinking over these disturbing emotions, which is natural, reignites the emotional charge until we are in a state of uncalm mind, anxiety or depression. As Eckhart Tolle so insightfully said:
“It is never the situation that cause suffering it is your thoughts about it.”
How to Create a Mantra?
Think of a very short phrase that is impactful to you. Behind every mantra stands an idea, an understanding of life, of you, of the universe.
Mantras can be rooted in tradition like Om Mani Padme Hum or be a personal one. Om Mani Padme Hum translates literally to’ ‘Hail the Jewel in the Lotus’. It is a mantra, used by Tibetan Buddhists to achieve the ultimate state of compassion, also known as Chenrezig.
As described on Cleverism the mantra can be divided and seen as a whole of all of its components.
‘Om’ is the primal sound of the universe. It brings you harmony and aligns you with the energy of the cosmos. ‘Ma’ – strips you down from your needs. It takes you away from the world of the physical and it guides you towards the spiritual. ‘Ni’ – Releases you from passion and desire. It leaves you peaceful and content. ‘Pad’ – frees you from ignorance and prejudice. You are left with love and acceptance. ‘Me’ – releases you from possessiveness. You are ready accept the world as it is. ‘Hum’ – liberates you from hatred.
If you want to create a personal mantra Start with the word that signifies your goal: ‘love.’, ‘divinity.’, ‘Love.’, ‘Faith.’ Or ‘Happiness and then move in a positive saying. For instance, I am full of love.
Choose your mantra and give it a try until you feel completely confident repeating it to obtain a calm state of mind.
Tip #3 Take a bath.
No surprise here, at Madrigal Creatives we love baths to calm our mind. Baths can help you relax by forcing you to take a step back from the bustle of the day, and they can be a great way to let your worries fall away as they fade into the heat of the water. Hot water is thought to reduce anxiety and the stillness and focus on you and your self love and self care is an excellent way to calm your mind.
These positive benefits are only amplified with an AAAH CBD bath bomb. AAAH is packed with essential oils that immediately penetrate your senses for a positive relaxing and mind calming effects. Join thousands of happy customers that use AAAH CBD bath bombs to calm their minds and restore their wellbeing.
Now it’s your turn:
Which technique to calm your mind from this list is favorite? Is it breathwork, mantra or hot baths with an AAAH CBD bath bomb? Have any of these techniques helped you to experience the benefits of Living More today!
Or maybe you have a tip that I didn’t cover here send us a DM @madrigalcreativescbd and let us know!