12 Ways to Quiet your mind

In the current world where information is instantly available at our fingertips, having a quiet mind might sound like a luxury most of us can’t seem to afford. We are constantly being bombarded by stimuli and data that is consumed on a daily basis, through social media and various gadgets. It is no wonder that our mind is constantly racing, unable to focus and starts spiraling down a chaotic path. Have you ever wondered how it would be to have a quiet mind, without thoughts constantly badgering and distracting you from the present?

What is a Quiet state of mind?

A quiet state of mind is a state of consciousness we enter where we are fully present and aware of ourselves and our environment, without any interference, be it internal disturbances or external distractions. When we are in this state of mind, we usually let go of our desires, needs, expectations and ego to enter a state of harmony. This state doesn’t mean that we are passive. It’s rather a state of depth, clarity and awareness, which enables us to access valuable assets such as empathy, resilience, creativity, wisdom, intuition and pattern recognition. When we are in a quiet state of mind, we tend to become an observer who experiences life without preconceived biases, opinions and attachments.

What does it feel like to have a quiet mind?

• A sense of ease and weightlessness that comes from the release of mental burdens.

• Immense feeling of restfulness and freedom that comes from not indulging in mental chatter.

• A feeling of expansion where we observe our thoughts and let go.

• A deep sense of contentment and acceptance that comes from having no attachments or no desire to control everything.

What are the elements of a quiet mind?

Presence of mind

Our quiet mind is fully engaged in the present moment and doesn’t dwell on anything else. There is no anxiety or worry about the looming threat of the future or the regrets or guilt surrounding the past. This presence of mind allows us to calmly make decisions and act quickly during distressful or crisis situations. Enjoying a walk without ruminating about work or responsibilities is an excellent example of being present without feeling the urge to escape into a constant cacophony of thoughts.

Emotional balance

Emotional turmoil can often rob us of our authentic responses. So, having a quiet mind can contribute to emotional equilibrium and we respond to situations with genuineness. Emotions are acknowledged without a sense of overwhelm or distress. Acceptance of emotions can allow us to heal, learn, grow and develop a healthy sense of balance. 

Emotional balance can also significantly improve our personal relationships as we are less likely to be emotionally reactive, hostile and aggressive. At the workplace, emotional balance can empower us to make informed decisions and maintain a constructive mindset when dealing with challenges. 

Minimal Mental Noise 

When we have a quiet mind, the constant babble of worries, distractions, desires, expectations and intrusive thoughts will be minimal. This constant chatter is known as mental noise and can be incredibly disorienting when left unaddressed. A quiet mind doesn’t have a lot of mental noise because it is not actively obsessing over the past or future and tends to be rooted in the present. As a result, our mind is not constantly processing and overloading itself. 

Clarity

As a direct result of minimal mental chatter, we are more likely to think with clarity and our ability to concentrate is magnified without any distractions, worry or rumination. We become more adept at solving problems and making decisions, which significantly reduces the harmful effects of cognitive overload. Clarity in thoughts can give us a sense of purpose and direction in life, because the major barrier of indecisiveness is eliminated through clear and decisive thinking. We are able to communicate our ideas and thoughts more convincingly when we possess clarity of mind. 

As clarity can enhance our self-awareness, we have a balanced understanding of our internal motivations, strengths and weaknesses. Rather than being stuck with indecision and chaos, our focus turns to feasible outcomes and overcoming situations becomes a natural part of our life. Interestingly, when you know what you want, you are more likely to take confident and calculated risks that can yield positive results. Clarity can also build our credibility and nurture deeper social connections.

Acceptance and gratitude

Acceptance is the conscious effort we make to release emotions that prevent us from evolving. These emotions could range from shame, regret to hostility and resentment When we let go of emotions, we make room for compassion, curiosity and gratitude. Accepting mistakes and imperfections as an integral part of being human can reduce a huge mental burden on ourselves and others.

Having a propensity towards remaining profoundly engaged, authentic and aware can nurture open-mindedness towards others. It also involves taking a deep look at ourselves, our surroundings, the current situation and our behavior in the present moment. A lot of our energy and efforts go into fighting reality and this can cause us endless anguish. 

For example, instead of obsessing over the “what ifs” and “should haves”, when we accept the reality of the situation, it can reduce the amount of suffering in an already difficult situation. This does not mean we’re putting up with terrible behavior or ignoring the circumstances. It’s rather about recognizing the truth of the current situation and about what is under our control.

Radical acceptance is usually followed by a sense of immense gratitude for the impermanence of life. A gratitude-based mindset usually shifts our attention from the chaos of mental noise to the beauty and abundance present in our lives.

Freedom and Peace

Freedom is not exclusively an external concept. We can be internally free from overthinking, fears, attachments and internal resistance. The ardent attachment to ego, pride, outcomes, opinions, or identities can keep our mind antsy. A quiet mind can engage and experience without being controlled by certain conditions or attachments. 

A sense of simpleness can be felt in a quiet mind that makes our mental world expansive and inviting. Our attention is only focused on the factors we can influence and not on what we cannot. We can experience freedom from unnecessary burdens only when we let go of the things we can’t control. 

Did you know that true peace comes from accepting reality as it remains and not as how we want it to be? A quiet mind seeks understanding over being right and winning arguments. To stay anchored in their internal calmness, a person having a quiet mind is able to actively set clear boundaries, to preserve the harmony in their relationships and avoid resentments.

What are some things that disquiets our mind? 

• Unmet needs, desires and expectations.

• Unresolved emotions such as guilt, shame, regret, resentment, disappointment, fear, worry and anxiety. 

• Cognitive overload, overthinking, rumination, information overload and decision fatigue. 

• Being stuck in roles and identities that eventually limit a person’s freedom and authenticity. 

• External distractions from digital devices, chaotic environments, hectic schedules and a cluttered workspace.

• High levels of emotional arousal, mental agitation and over-stimulation can impair our ability to process information and cause disquiet in our mind.

• Moral conundrums, cognitive distortions, personal biases, self-doubts, internal conflicts and incongruence between thoughts and behavior.

• Fear of the unknown, uncertainty or unpredictability of life, fear of change.

• Boredom and under-stimulation can also make our mind wander.

12 ways to quiet our mind

To cultivate a quiet mind, making some shifts in your daily habits and lifestyle is essential. Here are some ways to cut down mental noise chatter and quiet your mind:

1. Practice radical acceptance by letting life and situations to be as they are and try to experience them on a momentary basis. This can be done when you evaluate your expectations and observe your inherent values, beliefs, thoughts and emotions. 

2. Quiet zones or timings which involve moments without any digital devices or distractions can intentionally bring a sense of quiet to our mind. 

3. Using the body, you can calm your mind by using grounding techniques, body scan, techniques like Jacobson’s Progressive Muscle Relaxation (JPMR) and guided imagery. 

4. Actively listening to music can soothe your mind and help you reflect on the meaning or nuances of the song you’re listening to.

5. Create something! It could be anything from art to pottery to writing poetry and much more. When we actively engage in creating, our mind tends to calm down and focus on the task at hand. 

6. Gardening is known to be one of the most calming activities and can lift your mood immensely.

7. Taking regular breaks from work and other responsibilities will give your mind the much needed respite to slow down. 

8. Hanging out with our pets or playing with other animals can be relaxing for our mind. 

9. Connecting with nature can have a restorative effect on our minds. Engaging in a walk, walking your pet, playing outdoor sports are some of the proven ways to rejuvenate your mind. 

10. Planning your day in the morning and journaling in the evening can reduce a lot of the mental noise we accumulate over the day. Writing down your thoughts, and keeping checklists can be beneficial to the state of our mind.

11. Our brains tend to process a lot of our subconscious and unconscious thoughts when we enter the deeper stages of sleep. Prioritizing sleep will give your mind its much-needed rest and recovery to take on the next day. 

12. Talking to a trusted friend or family member can make you feel lighter. Sharing our thoughts, concerns, emotions and needs with friends, family members, or an available therapist can alleviate the incessant mental noise. Engaging in activities that foster mutual calm and peace can also bring some solace to our mind. 

Conclusion:

Having a quiet mind doesn’t necessarily mean being in a passive state by silencing all our thoughts. It is more along the lines of letting clarity, creativity, freedom, presence, acceptance and balance to thrive in our mind. A quiet mind is majorly focused on the present and accepting the truth or reality of the current scenario. A quiet mind is an intentional choice and can be honed with time and deliberate practice, until it becomes an self-regulating and natural state of mind.