If I had to choos
e just one thing that almost every client reports, it would be about their racing mind. They have recognized it and recognized how unhelpful it is. Let’s face it, there are so many negative things happening in our world. All we have to do is allow negative things to get into our mind, and it’s off to the races! Once the race has begun it is difficult to stop.
The truth is that we really can’t stop them. We are humans and humans think all. the. time. The nature of the mind is to latch onto these thoughts, and then another related thought comes in, followed by all of its siblings. Soon we have not one, but fifty thoughts racing in circles in our minds. That’s when we want them to stop!! You can’t stop your thoughts, but you can learn to manage them. Here are some ways to help ourselves.
PRACTICE RECOGNIZING THESE THOUGHTS SOONER, RATHER THAN LATER
When we learn how to recognize a thought we have soon after it occurs it will be easier to slow that thought down. As I said earlier, we are not ever going to be able to completely stop our thoughts. But, relief comes from knowing how to slow them down. Everything in the world poses momentum when it slows down! Waiting until the thought begins racing makes managing very difficult. At that point the thought’s momentum has taken over. Truthfully you can slow these down as well, but it takes much more work to do so! It’s just like stepping on the brakes after you have sped too close to the car in front of you. Not a good idea.
PAY ATTENTION TO WHAT IS HAPPENING IN YOUR BODY
Just like that, the human mind picks up thoughts and those thoughts begin to build more and more power and momentum. The body always has some type of physical reaction to the power of this process. Maybe, you feel it in your stomach in the form of tightness or of shakiness. Maybe your heart beats faster and faster or you notice you are holding your breath. If you continue observing these body sensations without judgment, you will be surprised and pleased to know that the thoughts slow down! Just don’t let the thoughts gain too much momentum. That is when paying attention to your body’s reactions becomes more and more difficult.
BELLY BREATHING
We also know that slow, deep, breaths that come from your stomach, not your chest, calm both your body and your mind. Practice doing this while touching your belly. When you gather in your breath, your belly should rise. And, when you release the breath, it ‘deflates’. Think of a balloon–it grows bigger with more air and then shrinks as air comes out. Then, the real magic happens when all of your attention is focused on breathing. HInt: you won’t be thinking about the thought that tried to overtake your mind.
SLOWLY INCREASE THE TIME SPENT BELLY BREATHING
This trains your brain to focus a bit more each time. Begin using belly breaths for a short time until you experience what it feels like and how it affects your thoughts. Then, try to increase the time you belly breathe a bit more each day. Again observe without judgment how it may be positively affecting you outside of the time you are practicing.
ADD MANTRAS TO YOUR MEDITATION
For example, as you take an inbreath, think ‘I breathe in peace’ and when you release the breath, think “I breathe out love’. Change peace and love if it doesn’t click with you.
You can also choose a short affirmation to use in this same manner. Or, as you breathe, try paying attention to the sounds you hear. Soon you will become just like this meditation. You’ll be able to observe what is within vs. being pulled it by your thoughts or the chao of life.
REPEAT, REPEAT, RE.PEAT
DId you learn how to ride a bike, jump rope, or tie your shoes the first time you tried?
Obviously, the answer will be ‘no’. Well, It’s the same with these practices. It will feel difficult at first, but keep doing it. Most people who say they can’t meditate have given up too soon. When you begin to reap the benefits (a slower calmer mind and body) that will be your motivation to keep doing it–every day. The only way you ‘fail’ is when you listen to your mind telling you that “you can’t do this” and then you stop. When it becomes a practice and your mind slows down, don’t stop! In the long run you won’t regret forging on with this practice!
I wish you a quieter mind and a more open heart!
