Finally, another technique to calm your mind is meditation. Sometimes successful meditation means finding a technique that is right for you. On this page are some popular techniques that you can try out to see which one feels right for you.
Select each type of meditation to learn more about it.
Mindfulness meditation can help you get control of your thoughts and focus on the present.
Find a place to sit comfortably to meditate for 1-5 mins.
Breathe naturally.
Tell yourself that you will not engage in your thoughts - focus on your breathing instead.
As thoughts pop into your head, acknowledge them, but let them go, and focus on breathing.
If you are having trouble focusing on your breathing, try to focus on something pleasant around you.
Movement meditation is a mindfulness meditation with physical activity. The purpose of this meditation is to be grounded in your body and the present.
Choose a mindful movement activity that you want to engage in like bending or stretching.
Focus on breathing and become aware of how your body moves and feels.
As thoughts pop into your head, acknowledge them, but let them go, and go back to focusing on your movements.
Once you become comfortable in this practice, try movement meditation with other physical activity such as mowing the lawn or doing dishes
Sometimes we can cause unnecessary stress by being hard on ourselves. The compassion meditation is aimed at being more kind to ourselves and others.
Find a place to sit or lie comfortably. Focus on breathing and try to clear your mind of worries.
Breathe deeply and visualize your heart with warmth glowing from your chest. Repeat this compassion phrase to yourself while keeping the image in your head. "May I be happy. May I be safe. Maybe I have joy. May I have peace."
Next, visualize your heart again but extending your energy to someone you care about. Include the person you are thinking about and repeat it to yourself. "May my daughter be happy. May my daughter be safe. May my daughter have joy. May my daughter have peace."
Next, do this process for someone who is neutral to you, such as a grocery clerk, followed by someone who you may not like or view negatively.
Increase the length of this exercise as you become more comfortable with it.
Breathing mediations - like the others in this section - can help reduce negative sensations like pain or craving a drink. Mindful breathing is simple and powerful.
Focus your attention on your breathing - it's rhythm and flow.
Think about the way it feels on each inhale and exhale.
Breath in for 4 seconds. Hold your breath for 7 seconds. Exhale slowly for 8 seconds.
Repeat this process for a few short minutes.
If your mind wanders, bring it back to 4 seconds of breathing in, 7 seconds of holding your breath, and 8 seconds of exhaling.