Quieting the Mind
Practices to Calm Mental Chatter and Promote Inner Peace
Explore ways to pause, notice your surroundings or write down a thought. You can choose an activity that suits you and stop at any time.
Gentle Breathing
Purpose: Notice your breathing without trying to force a particular feeling.
- Let your breath move gently at a comfortable pace.
- Keep your breathing unforced, with no breath-holding.
- Notice the support of the chair or floor.
- Stop or choose another activity if this feels uncomfortable.
For a guided practice, follow NHS breathing guidance.
Use: To reset during stress or overwhelm.
Mantra Meditation
Purpose: Focus the mind using repetition.
- Choose a simple mantra such as “I am calm” or “Peace begins within.”
- Sit quietly and repeat it silently or aloud for 5 to 10 minutes.
- Let distractions pass like clouds, gently return to the mantra.
Tip: Use mala beads or your breath to keep rhythm.
Mindful Noticing
Purpose: Train attention through your senses.
- Sit in silence and gently scan your environment.
- Name 3 things you can see, 3 you can hear, 3 you can feel.
- Keep your awareness present without judging or labelling.
Duration: 3 to 7 minutes
Thought Release Writing
Purpose: Empty the mind by writing without filters.
- Set a timer for 5 to 10 minutes.
- Write continuously whatever thoughts come, even if repetitive.
- Don’t judge or correct. Just allow the stream to flow out.
Tip: Keep or discard the writing as you prefer.
Technology Timeout
Purpose: Reduce mental clutter by disconnecting.
- Choose a 30 to 60 minute period to turn off all devices.
- Spend this time in nature, reading, meditating, or doing nothing.
- Notice how your mind shifts when not absorbing external input.
Use: A break from screens when that feels useful.