How to create a calm mind one thought at a time

Improving our well-being is the usual New Years Resolution. Many of us just choose one way of accomplishing this goal. But by focusing on three areas: regular exercise, sensible nutrition and calming the mind, you create a balanced approach to overall wellness.

Following this pattern last year I added yoga and circuit training to my routine. This month I am starting the DASH diet - created by the National Institute of Health. But the one thing that alludes me is meditation. Am I the only one that finds my mind races when I am trying to shift it into neutral?

This question came up when Grace was telling me about how she has maintained her equilibrium during a difficult. When I asked her secret, she offered me a couple of suggestions on how to effectively let go of the racing thoughts, quiet my mind and finally create a meditation zone.

• Thought balloons:   When the thoughts come racing in, imagine they are captured in a balloon. Then let that balloon float away. The thoughts about the next appointment, an aching joint,  the distraction of lights and sounds in the room, just capture them in a balloon and send them drifting.

• Breathe to a count of five:  Pay attention to my breathing. Keep returning my attention back to my breathing. My yoga teachers Leith and Marta have us count to 5 for each time we breathe in and then again when we breathe out. A similar technique is taught to expectant moms. 

• Make the time to practice:  Set aside time to practice stillness. This is a regular part of my 3 time a week yoga practice. Adding in 5 minutes before bed will help this become a relaxing end-of-day practice.  

• Be patient: Grace had the same struggle with meditation. She kept at it, regularly using the thought balloon and breathing techniques. She now has a meditation practice that she can easily slip into to quiet her mind, reduce her stress and be fully present in a moment of stillness.

I'm excited by the idea of a thought balloon and will use it tonight. What has been your technique to quiet your thoughts and get into a zen state? If you were taught breathing techniques before giving birth, did they help and do you still use them today?

Michelle G. Lathe

PS: Naturally the fourth area of focus for overall well being is a good skincare routine,

which as an esthetician I know to be a vital yet sometimes forgotten area. Don't forget: Take care of your skin and your skin will take good care of you.