Stilling the Mind
These are my five suggestions to invite greater tranquility
I was asked recently, what I do to bring a sense of greater tranquility to a busy mind and whether I have any resources or classes. That got me thinking about what I do to create space between my thoughts and what might support you to do the same. In Patanjali’s yoga sutra, yoga is defined as “Yogas Chitta Vritti Nirodhah” which translates as “Yoga is the stilling of the fluctuations of the mind”. That may be, but it can also feel something that’s easier said than done. But take comfort from this: for over two millennia, human beings have grappled with busy minds. And, yes, I know that I’ve isolated one translation and interpretation from many of the second sutra - but this article is about how we can practically explore our ‘vrittis’: the fluctuations and buzz of our minds. I’m sharing some of the ways in which I explore my buzzing mind; but these are things that I have tried and explored over time and I know, it isn’t what you necessarily want to hear, but it take time, to name and explore the buzz and it takes time to work out what works and when. I’d love to know if any of these have worked for you? And if not, what works for you?
Observe Your Thoughts
I think this is key. Our minds are made to think and sometimes, if we don’t pause to see what our thoughts are, we can get caught up in a feeling of anxiety, or apprehension or excitement or our to-do list. Thoughts are great and we need them. Just sometimes, they can feel overwhelming. So, how can we observe our thought forms? I meditate every morning. Sometimes on my own, sometimes in an online led meditation. I check in with my thoughts and as often as not, I find I am caught up in some thought stream. I’m no longer with my breath or the sensations in my body, but I’m off battling imaginary dragons and tilting at windmills. The other thing I do is journal. I love writing ‘morning pages’. This entails writing three pages first thing, of whatever is in my mind - sometimes it is helpful in a practical way - (I often write lists) or sometimes I grapple with a niggle that I can’t budge or sometimes it is more profound. I find it really helpful.
Tune into Your Breath
Breathe: It’s tricky to focus on the breath and let a busy mind hold sway! I like to count breath. I breathe in for four and out for four, or count each inhale or exhale up to ten. This can often shift how I feel and bring a moment of calm. From that calm, I’m able to clear some mental space.
Move
Move: Where to start with this? I would say, start by trusting your body. We can certainly get to levels of sophistication with our movement and become more sensitive to what works for us in different moods. We can become more skilled at sensing where we are holding tension, or even come to see that the busy mind was actually more to do with emotional tone and that pain in our side was the grip of worry. I used to read post like this and think: ‘Wow, how amazing to feel that, and to know how to move. I wish I did’ Well you do. It is not magic or magical. Just move… you aren’t choreographing for the ballet you’re moving your body in a way that feels good. Try shaking it out, or breathing your arms up or down. Put on music and dance. Or get outside and walk. Make like Liza Minnelli in Cabaret and get under a railway arch and jump and shout. Or keep it small and sway a little, gently in a soft way. Move through the slowest sun salute you can or shake your hands and twist your wrists. Move though a filling and clearing from Qigong. Allow your body to lead the way. And move every day. Even if you feel a little awkward doing it. Give it a go and let me know if it makes a difference.
Use Intention
Intention and Visualisation: This is another one of those things that can sound mystical and magical, but in reality can be simple. We’re all different though, so this one might take a little experimentation, but try setting an intention for the week, or the day, or the hour or maybe your next few breaths… It can be anything. How about calm or joy. Or how about kindness or righteous anger even. Can you breathe in this way? Can you let this feeling infuse what you do. Can you raise your pen kindly and suffuse your tea with joy? Or if that feels a little abstract - look around you, what do you see. Can you allow your breath to move like a river, your thoughts to ebb and flow, your mind to be still like a lake. Or can you move with the steadiness of mountains or the vitality of a bird soaring high.
Get Into Your Body and Get Outdoors
We live in our heads. And it sounds simple to say get into your body, and yet I know that this is a real ask. All too often I find myself in a beautiful space outdoors and all I can think is: “this will be over soon” So I begin to make plans of how I can feel the touch of the breeze again, or take in the view and then I miss where I am. I miss the two swans taking flight or the coot, skating across the ice. So, when I’m outside, I really try to engage my senses and try to be there. I sometimes make a little ritual of inviting my mind to rest in my heart, my heart to rest in my body and my body on the earth. And, if this is all too much. Just get outside. It’ll do you a world of good. I remember when my niece was a baby of carrying her onto the balcony and her little face was change: her eyes would flutter shut, her face would relax, you could see how the breeze touched her face and the scent of flowers reached her nose. It was transformative and it is for all of us. No stories are needed. Just try it.