2 Minutes for a Calm Mind

Zen Monk : Calm Mind

“To give your sheep or cow a large, spacious meadow is the way to control him.” ~ Shunryu Suzuki

A calm mind is the centerpiece of any relaxation technique. And a quiet and calm mind is developed only through skill and practice. Because stress is automatic but relaxation is learned.

Not all stress is bad. Stress is a necessary and important element of daily life. In an instant, stress can prepare the body and mind for situations that require immediate strength and action. A little stress can improve concentration and job performance. But when stress continues throughout the day or longer, it becomes chronic stress. There is no good side to chronic stress. Chronic stress suppresses the immune system, causes rapid aging, makes the body retain excess fat, dulls thinking, increases pain, is the root cause for more than 80% of illnesses today, and generally reduces quality of life.

Stress is caused by fear.

Stress Relief Training provides the skills and practice needed to reduce stress in the mind and body. With a few minutes of training and awareness: shoulders can drop, muscles relax and soften, breathing becomes slow deep and regular, and the mind is serene.

The mind is busy

According to Eastern spirituality, the mind is always attempting to seek pleasure and avoid pain. The mind is never at rest because this attraction and avoidance causes an unending string of thoughts. For some people, most of the thoughts are not satisfying and this lack of satisfaction causes fear and stress.

The mind will never find rest through achieving more, it will only find rest through slowing and becoming quiet. [Tweet this!]

Following is an easy exercise to resolve this problem.

How to calm a mind

Mental images and words can slow and even stop for a short time. When this happens, the mind becomes detached from the cares and problems of the world. The body and mind relax and stress is relieved. Practiced regularly, this can make an important shift in consciousness.

The following guided exercises should be read and then practiced. Each exercise should not only be understood intellectually but should be committed to practical experience.

Guidance: Be fully present right now. Discard any thoughts about the past or the future that may arise. Enter your senses fully — feel the weight of your body in the chair, your feet on the floor. Notice the feel of the air on your skin. Feel yourself breathe. Be receptive to the sounds around you and sights in front of you.

Guidance: Just listen to all the sounds that come to your sense of hearing. Do not move your attention from one sound to the next. Rather, listen to all the sounds together as one sound. Hold all sounds equally in your attention at the same time and do not let your attention jump from sound too sound.

Guidance: Relax the muscles of your eyes so that your vision falls in front of you and slightly downward. Without moving your eyes, notice your whole field of vision from side to side and top to bottom. This is done with the eyes relaxed and motionless. Place your attention on your entire field of vision without fixating on any single object in your field of vision. Receptively experience your whole field of vision.

This is a receptive practice and does not require any “doing” on your part, other than remaining receptive. Combine each of these exercises so that you are practicing all three at the same time. Continue this practice of being present, seeing, and hearing for only a minute or two.

How it works

The attention working through the senses is no longer being pulled about by competing sights and sounds. As the attention slows and becomes calm, the whole mind slows and becomes calm.

In this receptive state, unneeded tension is released. Muscles soften and let go. Breathing can become slow and naturally deep.

This exercise delivers best results if it is practiced at least three times a day for a minute or two. Within a few days, this stress relief practice will become easier to enter and sustain. In time, the hours between each practice session will become more stress free. The desire will naturally arise to do this practice frequently, more than just three times a day. As stress is relieved, the immune system will strengthen, aging will slow, and sleep will improve.

About the author Scott Aaron Gaul

Scott Aaron Gaul is a Stress Relief Trainer. He has studied in India and has a four year degree from Antioch University in spiritual psychology. You may visit his website at QuietMindCafe.com.

34 Comments

  • Myrko

    October 23, 2008

    Aaron, thanks for this sweet guest-post. The technique seems similar to actual meditation techniques. What interests me, it seems that you could do this technique nearly anywhere. For instance even if you are in a stressful state or situation. Is this true?

    ReplyReply
  • brian

    October 23, 2008

    Aaron…
    Thank you, my mind has been loud and busy today, I am about to practice this and calm my mind. As Myrko brings up, there are times almost every day that I would like to get away and meditate but I just can’t. This technique should be useful in those situations.

    Thanks…

    Brian

    brian´s last blog post: How’s your Emotional Bank Account?…

    ReplyReply
  • Aaron Gaul

    October 24, 2008

    The techniques I describe here are drawn from various meditation practices that have been around for thousands of years. You both (Myrko and Brian) have picked up on the accessibility of this mind relaxation. You do not need to devote 20 minutes to meditation or play any special CD for a half-hour. You can let your mind rest for a few minutes anywhere and anytime.

    ReplyReply
  • Psiplex

    October 24, 2008

    Aaron,

    Very useful and practical post. With the ability to quiet the mind, there is so much attention on the the peace of this NOW moment, all we really want. Not having to constantly strive, analyze or resist thoughts results in a lightness, a lessening of a perceived burden. Cool pic by the way!

    One Love

    Psiplex´s last blog post: Comics – A Reverie

    ReplyReply
  • Evelyn Lim

    October 24, 2008

    Hey, thanks for putting up this post!! The techniques appear practical, useful and easy-to-do. I may just try them myself!

    Evelyn Lim´s last blog post: Can You Read My Mind?

    ReplyReply
  • elizabeth

    October 25, 2008

    Great information. Thank you.

    ReplyReply
  • Flora Morris Brown, Ph.D.

    October 25, 2008

    Thanks so much for this post. Relieving stress in and of itself sounds wonderful. But knowing that it also strengthens the immune system, slows aging, and improves sleep is all the incentive I need.

    Flora Morris Brown, Ph.D.´s last blog post: Make Someone’s Day and Yours Too

    ReplyReply
  • josie

    July 20, 2009

    thank you…i’ve been looking for techniques i can do here at work while sitting at my desk. my mind seems to drift as i feel pain in any part of my body, which starts a chain reaction and then here comes the panic attack! very frustrating to cut it right in its path!

    ReplyReply
  • taney

    July 21, 2009

    I used to meditate 2-3 times a day for 20-40 minutes, so I know this is very effective. My experiences with meditation always differs, but the main effect is a relaxed mind and body with a change in perception before and after the session. Most of my priorities usually shift before and after a session, it’s like taking a short vacation and clearing the mind. You would be surprised at what relaxing the mind and disciplining your breathing can do. I’ve been meditating for over 5 years and it has shown nothing but great benefits! (=
    .-= taney’s last blog .. Guiding Through Change =-.

    ReplyReply
  • Remez Sasson

    April 14, 2010

    I like what you wrote: “The mind will never find rest through achieving more, it will only find rest through slowing and becoming quiet.” This is so true.

    Lack of stress, a focused mind, and happiness, are synonymous with inner peace. The more peaceful the mind becomes, the more happiness, mental mastery, and lack of stress one posseses.

    ReplyReply
  • chaitanya B

    May 22, 2010

    heyy , thank you.
    For the simplified, easy, and applicable description of technique for mind relaxation .
    “the mind is always attempting to seek pleasure and avoid pain. The mind is never at rest ”
    its the most simplest description i have heard yet .
    thank you again friend.

    ReplyReply
  • parmod kumar

    May 23, 2010

    How to calm mind easy way .Because I an working in bank sector & time shotage

    ReplyReply
  • Darin

    July 14, 2010

    I am a newbie, but this first step seems to be very helpful. Thank you!

    ReplyReply
  • used tires

    July 19, 2010

    It’s great to see that after all this time Scott’s website is still up and the articles are still there! Even though it’s been about 2 years since this blog post, definitely going to check out some of the reads as these days I really do need to calm and relax my mind.

    Till then,

    Jean

    ReplyReply
  • Sell Textbooks

    October 15, 2010

    I make a point to take 10 to 20 minutes twice a day to clear my head and relax for a moment. I find it helps me to retain focus and move ahead when I am at a road block.

    ReplyReply
  • HidT

    October 31, 2010

    You know what,
    These are nothing but the techniques to attain Mindfulness.
    Mindfulness is being aware about the present, fogetting the past and the future. Living in the present and being mindful of every act.

    ReplyReply
  • Komodo Dragon

    January 8, 2011

    Thank you for this post, Aaron. It’s interesting to read about the differences between stress and chronic stress. I suffer from anxiety and fear on quite a few occasions and can’t really relieve them easily. I will start carrying out these steps to free my mind.

    ReplyReply
  • Hello,

    I have a inquiry for the webmaster/admin here at http://www.awakeblogger.com.

    May I use some of the information from this blog post right above if I provide a link back to your site?

    Thanks,
    Charlie

    ReplyReply
  • Paul Birnie

    February 9, 2011

    Also try the freeze frame technique developed by heartmath, it is a great tool to eliminate stress.

    ReplyReply
  • :)

    February 17, 2011

    Thanks, I badly needed that.

    ReplyReply
  • textbook rental

    September 26, 2011

    I have started doing this at least twice a day. With how complicated my everyday life has become this really helps me stay focused and be able to get the job done. I used to scoff at meditation but people shouldn’t knock it till they try it.

    ReplyReply
  • faiza

    February 3, 2012

    i fell asleep while doen the excercise.. believe me it was really relaxing especially the listening was really soothing..

    ReplyReply
  • Elsa Mat

    March 16, 2012

    Hello
    Good post, thank you for sharing. I would like to offer one alternative idea to those you have stated. A great and simple way to reduce stress is hugging. Yes, something as simple as hugging really does wonders. We all have hugged once in a while, but stressed people should pay extra attention to that. When feeling stressed, hug somebody – it works.
    Best Regards
    Elsa Mat

    ReplyReply
  • sathybala

    April 4, 2012

    This is a great one. people can easily calm their mind….
    thank you Scott Aaron Gaul

    ReplyReply
  • me

    April 9, 2012

    thank you you have stopped me from having a nervous breakdown. the stress I was under was unbelievable. I feel lighter and more happy than I have in years.

    ReplyReply
  • SHine Gopal

    May 5, 2012

    Hi Aron,

    When i go deeper to self – and at some point when i am entering in a void stage, i am getting knocked off to consciousness, i dont know it seems like i am trying to be too conscious about the “State of Mind” . I meditate every day but rarely get into this realm, any help?

    regs
    Shine

    ReplyReply
  • vinod

    May 30, 2012

    Very good

    ReplyReply
  • rohan

    February 15, 2013

    Heyy let me be short of comment!…thank u so much wat u wrote really simple and effective…tu again!!

    ReplyReply
  • Yogesh desai

    March 14, 2013

    That was of much help thanks……it was a totally new experience.

    ReplyReply
  • Sony

    April 25, 2013

    It really works. Thanks for the post.

    ReplyReply
  • Myrko Thum

    June 17, 2013

    You’re welcome.

    ReplyReply
  • Kumaran

    June 30, 2013

    Hmmm….ufff….
    hey thanks buddy..! for this wonderful & useful tips
    i’ ll practice these exercise n start doing at least once in a day coz has to improve from now

    ReplyReply
  • Myrko Thum

    June 30, 2013

    You’re welcome Kumaran.

    ReplyReply
  • wael

    September 4, 2013

    thanks for sharing , it is really relaxing and i hope that it could help in to get calm and sleep well

    ReplyReply

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