Quiet Thoughts, Calm Mind, the Natural Way

Quiet Thoughts, Calm Mind, The Natural Way

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Stress is a factor in everyday life for all of us. It is often described as a feeling of being overwhelmed, feeling tired but wired, sleepy and yet unable to sleep, worrying, and feeling tense all the time. It has become a buzzword we hear everywhere. However, most of us are too stressed to find the time to try to understand the stress response that we are experiencing or to research ways to relieve it.

In this book, you will find tried-and-true, simple, and easy natural practices that bring peace of mind by quieting your thoughts. The practices include:  Breathwork, Mindfulness, Gratitude, Autogenic Relaxation, Meditation and Emotional Freedom Technique (EFT tapping).  It is not intended to be an in-depth study of any of the practices. Rather, it is meant to be an introduction to these simple but highly effective practices that have been used, individually or in combination, for centuries to effectively quiet thoughts, calm the mind, and relax the body.

Our breathing is the simplest, most natural, but most essential process in our everyday lives. We breathe 24-7 every single day of the 365 days of every year of our lives. The breath is one of the most effective tools for calming the mind and relaxing the body. 

Yet, it is so often one of the most overlooked and underused ways to bring about relaxation and peace of mind. Working with our breath to calm our mind is free and effective and does not require any special equipment. Breathwork can be done anywhere at any time.

It is said that diaphragmatic breathing is the body’s natural way of breathing. This breathing technique is called diaphragmatic breathing, abdominal breathing, or belly breathing. I will use the term “abdominal breathing” throughout this book.

Some people breathe this way during sleep or when very relaxed. Most of us, however, tend to breathe in a more shallow way that does not engage the abdomen in the same way as abdominal breathing. This may be due to habit, poor posture, stress, restrictive clothing around the waist, or in some cases, conditions that may weaken the core.

A diaphragmatic breathing technique or abdominal breathing is one in which the diaphragm contracts on the inhale in a purposeful way and gently moves downward, away from the lungs. This allows oxygen-rich air to enter the lungs through the nose or mouth. As the lungs fill with air, they have the room to expand fully. During the inhalation, the lower abdomen moves outward away from the spine. This allows for a full, deep breath rather than a shallow one.

During the exhalation, the diaphragm muscle expands, moving gently upward into the chest area, forcing the air that is rich in carbon dioxide out of the lungs through the nose or mouth. The lungs then release most of the air as the lower abdomen moves inward toward the spine. This results in the air, even from the lower part of the lungs, to be exhaled with each out-breath.

Let’s practice a few rounds of abdominal breathing.

1. Sit or lie comfortably in a quiet place where you won’t be disturbed.

2. Place one hand on the chest and the other on the abdomen.

3. The hand on the chest stays still through the inhalation and exhalation.

4. Begin by inhaling slowly through the nose. The hand on the abdomen should move outward away from the spine as the abdomen expands.

5. Exhale slowly through the mouth with puckered or “pursed” lips. The hand on the abdomen moves in toward the spine as it contracts.

6. Practice this until the in-and-out movements of your abdomen with each inhalation and exhalation feel easy and natural.

Another practice included is, Autogenic Training or Autogenic Relaxation.  Autogenic relaxation silently “talks” you through a series of sensation phrases that calm down the sympathetic nervous system, which is the fight-or-flight part of our central nervous system. Once this system is calm, then the parasympathetic nervous system, the rest-and-relax part of the central nervous system, is turned on to help the muscles relax and the mind feel calm.

Autogenic relaxation is a mind-body form of relaxation in which your mind can influence your body, bringing about changes in blood pressure, heart rate, circulation, and calming the mind. It is, therefore, a therapy taught to a person, for that person’s use, to calm the mind or relieve stress. You carry out this process for yourself, by yourself, in order to help yourself.

Here is the shortened version of the script you can use.  The long version is also included. Before beginning the Autogenic Relaxation sets, take a few deep, slow breaths to quiet your mind and center yourself. If you are comfortable doing so, incorporate abdominal breathing as described in the breathwork section into the exercise. Also, become mindful throughout the exercise by focusing on feeling the sensations in the phrases. Adding these two practices quiets the thoughts and calms your mind by adding several layers of relaxation used together.

Shortened Autogenic Relaxation Script

            Set 1: (Repeat six times)

            In-breath: My arms and hands are heavy and warm.

            Out-breath: I’m at peace.

            Set 2: (Repeat six times)

            In-breath: My legs and feet are heavy and warm.

            Out-breath: I’m at peace.

            Set 3: (Repeat six times)

            In-breath: My heartbeat is calm and regular.

            Out-breath: I’m at peace.

            Set 4: (Repeat six times)

            In-breath: My abdomen is soft and warm.

            Out-breath: I’m at peace

            Set 5: (Repeat six times)

            In-breath: My breathing is deep and regular.

            Out-breath: I’m at peace.

            Set 6: (Repeat six times)

            In-breath: My whole body is relaxed and warm.

            Out-breath: I’m at peace.

Explore the possibilities offered by these diverse approaches to a peaceful, calm mind.  Find the one  that works for you, and enjoy the benefits of a quiet, peaceful mind.

Best wishes for quiet thoughts, a calm mind, and a relaxed body!