Advertising
Advertising

11 Ways to Make Your Mind Calm and Peaceful

11 Ways to Make Your Mind Calm and Peaceful

Many of us live with a level of persistent low-grade stress that becomes so normalised that most of the time, we don’t even realise it’s there.

While we might not be displaying obvious signs of stress, cortisol—the hormone associated with stress—wreaks havoc on our mental and physical health over the long-term. Therefore it’s important to make time to clear our minds and bring some peace into our lives, even if we’re not feeling particularly anxious.

Here are 11 suggestions you can use to make your mind calm and peaceful.

Advertising

Make time to meditate

Meditation has a number of positive effects on mind and body. It’s also deceptively hard, which is why many people try it once or twice but struggle to make it a regular habit. Meditation helps combat the physical and emotional affects of stress and has lasting benefits that affect your productivity, as well as your ability to relax. Set aside time to meditate for just 10 minutes a day over the next week or two and experience the benefits for yourself.

Focus on gratitude

When we’re facing a series of challenges, it can be easy to slip into tunnel vision and focus on what’s going wrong at the expense of noticing what’s going well. Even taking the time to write down just three things each day that we feel grateful for can help reinstate a balanced perspective on our day-to-day experience.

Notice internal judgements

While many of us fear judgement from others, the harshest criticisms we experience are often self-inflicted. Nothing clutters and stresses the mind like internal self-judgements, so pay attention to your thought patterns and notice when your inner critic rears up. Being aware of these thoughts as they occur is the first, and most important, step towards replacing criticism with calm.

Advertising

Practice self-compassion

Once we are able to notice our self-criticisms and judgements in the moment, we have a chance to practice self-compassion. This means acknowledging and accepting reality, and extending the same kind of compassion to ourselves that we would to a good friend in our situation. In doing this, we stop measuring ourselves against different standards compared to other people.

Distance yourself from negative self-talk and beliefs

We can’t necessarily stop ourselves experiencing negative self-talk and beliefs but we can distance ourselves from them. Using the phrase “I notice that…[I’m judging myself harshly for forgetting that file this morning]” whenever we identify a negative self-judgement or belief helps us see these beliefs for what they really are: opinions, rather than facts.

Set routines

Setting routines might sound like a recipe for boredom but it actually helps instil a day-to-day sense of peace in our minds. When we have set routines, we have less decisions to make during the day. This frees up space in our minds for bigger, more important tasks.

Advertising

Keep a journal

Journaling is a great way to get our thoughts out of our heads and onto paper. Writing down our most pressing thoughts and worries each day has a similar effect to talking to someone about them. By making time to journal, you’re giving yourself the chance to process your thoughts and feelings, and to express them in a safe, private space.

Create a to-do list

Similar to journaling, writing down your tasks and projects helps clear your mind. If you find that various activities and reminders keep popping into your head and distracting you from the task at hand, a system like Getting Things Done can help increase your productivity and your mental calm.

Exercise

It’s a well-known fact that exercise augments our sense of mental well-being. According to the Anxiety and Depression Association of America, exercising for just 10 minutes can release endorphins, pain-killing chemicals that help induce a state of mental and physical peace.

Advertising

Experiment

Finally, it’s important to remember that everyone is different. What helps one person find peace and calm might have the opposite effect on the next. As you go about your day, notice the times when you feel most at ease and make note of what you’re doing at that time. Experiment with the methods above, as well as your own suggestions, and create your own list of activities that help your mind find clarity and relaxation.

More by this author

Hannah Braime

Hannah is a coach who believes the world is a richer place when we have the courage to be fully self-expressed.

The 5-Step Guide to Self Care for Busy People How to Enjoy Life In a Way Most People Don’t The 5-minute Guide to Meditation: Anywhere, Anytime 5 Killer Online Journal Tools That Make Journaling Easier and More Fun 7 Practical Ways To Improve Your Emotional Intelligence

Trending in Health

1 How Many Hours of Sleep Do I Need? (What the Science Says) 2 How to Sleep Through the Night and Get Good Rest 3 How to Eat Healthy on a Budget (The Definitive Guide) 4 20 Best Guided Meditations for Sleep and Insomnia 5 8 Home Remedies to Get Rid of Constipation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next