Ten shortcuts to end mind chatter: Change your life with powerful intentions and new actions

When your mind keeps jumping up and down, what can you do to quiet it down? How do you stop worrying, calm your mind, and bring yourself back to clarity?

It takes intention and action.

Intention + Action = a new state of mind.

Here are ten tips—new intentions and new actions working together—to end (or greatly reduce) mind chatter:

1. Set a goal to end mind chatter by a specific day. Do this now. Yes, right now.

Think of one challenge you are worried about. It could be a bill you need to pay, a tricky situation with a co-worker or family member, or something else. Choose something specific and then choose a day sometime in the next week or two to stop worrying about this challenge. Write it down: “I will end mind chatter about such and such by such and such day.”

This is a commitment to make with your heart. On paper, honor the fact you want peace.

Tack the paper up where you see it often. This signals your commitment to inner freedom. This will strengthen your intention and allow the other nine steps to come to fruition.

2. Clear the clutter from your desk and room. I used to do organizing and de-cluttering for a living and it is one of the most powerful things you can do to change your life and become more calm. Clearing clutter can be a fantastic spiritual practice.

Here is the attitude I find works: Realize the quality of consciousness with which you place something directly affects your ease of finding and using that object, be it six days, six months, or six years later.

So place things consciously. Place them with Presence and as much calm as possible.

Decide as you place a particular thing (a paper a folder etc) where it will go. Be aware. That is the key. Being aware of how you feel as you place things is presence, and presence is more important than your filing system or organizational system.

A clear outer space gives rise to a clear inner space.

Be willing to let things go too. Your inner state of Presence will help you let things, because you will let go of the meaning you have given the object. You won't be trapped in the object anymore.

3. Realize you can short circuit worry with conscious breathing. Breathing is a window into still-mind. All you have to do is direct your attention into your breath...

Breath circulates our energy and re-charges our Inner Connection.

I suggest you try this now...

Bring attention to your breathing......

With an easy and soft focus, allow each inhalation and exhalation to reveal from Whence you came.

Travel the breath back to Consciousness…..

Deep, effortless breath....
Keep going...

You cannot do this wrong... the doing it is what counts...

Inhale…

Exhale…

Good….

4. Another great way to quiet the mind is to use movement: Yoga, exercise, Tai Chi, and so on.

Explore both free-form movement as well as repetitive and rote movements. I once read that Paul Simon wrote many of his songs while bouncing a ball. It cleared his mind of extraneous thoughts and increased his creativity.

So experiment. Find the kind of movements that work for you. This is not about doing habits that are unconscious. This is about conscious, purposeful movement. Be in your body. Feel solid and comfortable in your own skin..

A few yoga stretches, a walk around the block, shaking your hands… ...a little blood circulation and exercise can work wonders.

Yes, it can be that simple.

4. Bring humor and play to your mind chatter. For example, you could use a puppet to observe and objectify mind chatter. Do this while alone, of course!

What is your mind saying to you? "You will fail"? You're not good enough?" Whatever your thoughts, let the puppet say them. (It can be a sock puppet!) Just let it rip!

The point is to smile at yourself. Bringing in a little playfulness to your busy mind will bring your focus out of the suffering and back into the light.

You could also make a funny drawing of how your head looks or use thought bubbles like in the comics. Drawing a quick and simple picture of your busy mind can change it. This helps you step back and witness yourself.

Do you not think drawing will help? Then draw yourself thinking it won’t help! Start where you are. Open to and accept right where you are and your mind chatter will subside.

5. Simplify your life and reduce information overload by watching less news, unsubscribing from unimportant email lists, getting off junk mail lists, etc. (There are ways to reduce junk mail. Search the Internet on how to do this.)

Once a week at least, take five minutes to meditate on this question: How can I support myself better and simplify my life more?

Let your answers be intuitive.

6. Use an “Aikido approach.” Aikido is known as the gentle martial art. It is not like Karate which chops your opponent down to size! It is more like the wind, lowering your opponent with gracefulness and non-violence.

So if a busy mind is your opponent, this means embracing your mind chatter. Give it space to change and flow.

One of the most powerful things you can do to reduce worry is to worry a little bit on purpose. I know it sounds strange, but try it!

Take a few minutes to consciously worry about something and then let the worry go.

Worrying for a little on purpose gets it out of your system. This practice is great for uplifting your mood. Don’t get on roll with the worry, just do it intentionally for a few minutes.

7. Go on (or create for yourself) a silent retreat. You can do this for five minutes, five hours, a weekend, or more.

If it seems difficult, start small. A conscious silent retreat gives space and acceptance to your mind so it can quiet down. Tell your house mates your plan if you think they will understand. Otherwise, go outside somewhere and be on your silent retreat without anyone else knowing.

Keep it simple. The more simple things are, the less busy your mind will be.

8. Realize that worry often comes from trying to do too much at once. One solution is to delegate tasks that you are worried about. If you can, hire an assistant or errand runner. Or do a trade with someone to handle jobs you worry over. Focus on what you are good at and what flows, and whenever possible let others fill in the gaps.

9. Being worry-free starts with good communication.  See if you need to communicate something to someone you have been withholding.

Is there a situation with another person you are worried about? If so, the chances are high that there is something you can communicate to her or him that will reduce your worry.

Write someone a heartfelt letter. Or do a “rewind.” For example, “I might have been misunderstood last week when I said such and such. What I really meant was such and such.” This will clear the air and clear your mind.

Be honest with yourself and others. You don't have to be defensive or offensive to get a point across.  You just have to be clear.

Remember: A simple communication, in a calm nuetral way, will often stop mind chatter in its tracks.

10. Do something truly good for your self. Get a massage or go to a spiritual energy healer or take a long bath. You could buy some scented bath oil.

Nurture yourself and your mind and emotions will quiet down.

What would you add to this list? What works or does not work for you? Please share in the comments below.

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