How to Clear Your Mind in 15 Minutes
Some days just get out of hand. The workload is
heavy, and still the emails and calls flood in. The pace can seem frenetic, and
the constant interruptions not only disrupt your actions but your thought
process as well. You move so fast you feel unproductive and sloppy. By the end
of the day, you feel stressed and edgy. Worse, you can't shut down your brain
because you feel you might have missed something important.
It doesn't have to escalate to the point at which
you head home to snap at your kids and yell at your dog. There are simple ways
to gain control during the most hectic and frantic of days. Below is a simple,
15-minute regimen from my friend and writing coach Carolyn Roark, Ph.D., who
taught college students for years and knows a little about creating calm amid a
world of chaos.
The next time the world is spinning you in all
directions, go find a quiet place for 15 minutes and use this exercise to
recenter yourself in the universe.
5 minutes of physical activity
Even though you may already have your blood
pumping from running around the office, Roark suggests that heading outside and
running or fast walking around the building will give you a break from the
immediate chaos. Separation from the action will help your mind let go of the
immediacy of issues. The release of endorphins will lift your mood and begin to
break the stress.
4 minutes of gratitude
Now that your body is a little looser, you can
start to clear your thoughts. The easiest way to slow down the pace is to
remember why you are doing all of this to begin with. Use these minutes to
contemplate how grateful you are for the people around you who support you and
add value to your life. Be thankful for good health, good opportunities, and
the wonders of the world you live in. You can take a broad approach and make a
list, or pick one person and write a note. Send it tomorrow; no need for
another task right now.
3 minutes of meditation
Now that you are in a positive state of body and
mind, you can go to work on getting your mind to clear. Meditation is a very
effective way of clearing out all the distractions and allowing you to find
your center. There are several approaches you can use. Some people use prayer
to quiet the outside and create an inward focus. Others cross their legs and hum.
If you don't have an established method, Roark recommends you find some
examples on the Internet or find a guided video on YouTube. Either way, make
sure it has specific structure that guides you through the process so you have
one less thing to think about.
BY.N.K
BY.N.K
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