How to Achieve Stillness of Mind

In our busy lives, it is difficult to find moments of peace and clarity. Our minds are constantly racing, and it is hard to quiet them down. But achieving stillness of mind is not impossible. With practice, it is possible to train our minds to be more calm and focused.

Steps you take to achieve stillness of mind

1. Find a quiet space: Choose a place where you won’t be disturbed and where you relax and focus. This is a room in your home, a library, or even a park.

2. Sit or lie down in a comfortable position: Make sure you are comfortable so that you focus on your breathing and your thoughts.

3. Focus on your breath: Close your eyes and focus on your breath. Pay attention to the sensation of the air as it enters and leaves your body.

4. Let thoughts pass: As thoughts arise, don’t engage with them. Simply observe them and let them go. Imagine your thoughts as clouds pass by in the sky.

5. Use a mantra: You repeat a calming word or phrase (mantra) silently in your mind. This help redirects your thoughts and creates a sense of calm.

6. Body scan: Gently scan your body from head to toe, noticing any areas of tension. Try to relax each part of your body.

7. Guided meditation: You use guided meditation recordings or apps that provide instructions for achieving stillness of mind.

8. Practice regularly: Consistency is key. Set aside a specific time each day to practice. Even a few minutes daily make a difference.

9. Be patient: Stillness takes time to develop. Don’t get discouraged by a busy mind; it’s natural. Each time you practice, you’re training your mind to become calmer.

10. Non-judgment: Don’t judge yourself for having thoughts. It’s normal for the mind to wander. Bring your focus back gently each time.

Remember that achieving stillness of mind is a gradual process. Be kind to yourself and keep practising. Over time, you’ll notice improvements in your ability to find moments of calm and clarity.

Suggestions for achieving stillness of mind

Find a teacher or mentor: If you’re new to meditation, it is helpful to find a teacher or mentor who guides you.

Join a meditation group: There are many meditation groups available, both online and in person. This is a great way to connect with others who are also interested in achieving stillness of mind.

Read books and articles about meditation: There are many great resources **available that teach you more about meditation and how to practice it.

Be patient and persistent: It takes time and practice to achieve stillness of mind. Don’t get discouraged if you don’t see results immediately. Just keep practising, and you will eventually reach your goal.

**Following are some resources available to help you achieve stillness of mind

Books: There are many great books available on meditation and mindfulness.

The Mindful Path to Self-Compassion by Christopher Germer and Kristin Neff

Wherever You Go, There You Are by Jon Kabat-Zinn

The Power of Now by Eckhart Tolle

Meditation for Beginners by Jack Kornfield

The Miracle of Mindfulness by Thich Nhat Hanh

Apps: There are many meditation apps available, both free and paid.

Headspace

Calm

Insight Timer

10% Happier

Waking Up

Online Resources: There are many online resources available that teach you about meditation and mindfulness.

The Greater Good Science Center at UC Berkeley

The Mindful Awareness Research Center at UCLA

The Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School

The Mindfulness in Plain English website

Teachers and Mentors: If you’re new to meditation, it is helpful to find a teacher or mentor who guides you. There are many meditation teachers and mentors available, both online and in person.

Meditation Groups: There are many meditation groups available, both online and in person. This is a great way to connect with others who are also interested in achieving stillness of mind.

Explore more insights from Rise&Inspire