Calming Your Mind
Denise Heberlein
10/16/2021
Counselor in Training
Liberty University
Isaiah 26:3 (ESV) “You will keep him in perfect peace whose mind is stayed on you.”
“The mind is like water. When it’s turbulent, it’s difficult to see. When it’s calm everything becomes clear.” Prasad Mahes
I don’t know about you, but when I have been upset or angry, my thoughts become like a mish-mosh of stuff crashing around into each other. I can’t focus on just one thing because the ideas are bumping around and into each other like bumper cars at the fair. It makes it hard for me to be rational and make a beneficial decision for the circumstance. The more I try to think about what should be done, the more frustrated I become because I don’t know where to start. When dealing with stressful situations or people, we must learn how to calm our minds to deal positively with what is happening to us or around us.
Practicing mindfulness will allow you to be in the moment but not take on the negativity of the moment. It is a marvelous way to regulate emotions that may overwhelm you and sabotage your thoughts. At times, we may have to acknowledge and feel the moment’s emotions which is not always a pleasant experience. Yet, accepting the emotions brings you one step closer to keeping your mind calm so that you can be more effective at listening or communicating. It doesn’t mean that we agree with the negative emotions; it means that we accept them because they will not go away. We are helping our bodies to bring this adversity closer to effectively navigate the turbulence with a peaceful mind.
One mindfulness technique is to take a few deep breaths. When your mind becomes saturated with too much, you should stop what you are doing. Take a moment to take a deep breath in through your nose for the count of five. Slowly let that breath out through your mouth to the count of five. While you are breathing, let go of the thoughts or situation that is in front of you. Focus on your breathing as it enters your body and the path that it takes into your lungs. Accept the issue at hand, knowing that you will need a calm mind and body to handle it properly. As you breathe out, pay attention to the breath as it leaves your body, taking with it your feelings of being upset. Repeat two more times until your heart rate and your brain activity have calmed down enough to rationally think about the situation at hand. When everything is calm, you will handle what is before you serenely and calmly.
Another technique is to walk away or take a break from the problem. If you are in a situation that is overwhelming you, step away or go for a walk. Go outside and pause to look around you. Purposefully notice the trees and what they look like? How do they sound when the wind blows? What color are they? What else do you see around you? Close your eyes and listen to the sounds around you, all the while breathing deeply. What do you hear? Are there birds singing? Are there sounds of children playing? What other sounds of nature are around you? Slow your thoughts and heart down by just relishing the moment. Accept the fact that you have a challenging situation to go through. Once you are calm tell yourself that you will be able to handle it. Be honest that it won’t be easy but that you are strong and will come through the other side a stronger more resilient person.
Creating space for yourself to become more aware of your body and your surroundings will allow you to you cope more effectively with stressful situations and anxiety that arise in daily living. Deep breathing and mindfulness in an environment in an environment away from the situation can help better equip you to take control of your emotions and think clearly, so you can respond appropriately and effectively.