Calm Mind, No Meditation Needed

There are many ways to calm your mind without meditation. While meditation is a great way to reduce anxiety, stress, and anger, it is not always an option when you are exhausted or short on time. Here are some alternative techniques to help you relax and unwind:

- Diaphragmatic breathing: Focus on taking deep breaths, expanding your belly, and exhaling slowly.

- Create space from negative thoughts: Recognize and accept negative thoughts, then create distance between yourself and them.

- Take a walk in nature: Spending time in nature has been scientifically proven to improve physical and mental health.

- Practice movement exercises: Try tai chi or yoga, which combine physical movement with meditative elements.

- Drink a cup of tea: Tea, especially green tea, contains l-theanine, which has been shown to reduce stress.

- Listen to instrumental music: Music can boost your ability to focus and help you relax.

- Do something for someone else: Focusing on the well-being of others can help take your mind off your own worries.

- Get creative: Engaging in creative activities, such as drawing or writing, can help quiet a racing mind.

- Exercise and sleep: Physical activity and a good night's rest can improve your mood and energy levels.

- Practice self-compassion: Treat yourself with kindness and understanding, rather than criticism.

Take a walk in nature

Why it works

Research shows that spending time in nature can help to calm anxiety and improve your mood and overall sense of wellbeing. Humans have a deep connection with nature, and our brains benefit from spending time in the great outdoors.

How to do it

• Find a peaceful place to walk, like a park or a hiking trail.
• If possible, walk barefoot to feel more connected to the earth.
• Stand with your spine straight and your shoulders and arms relaxed.
• Take a few deep breaths, breathing in calming energy and breathing out tension.
• Start walking and sync your breath with your steps—inhale as you step with your right foot, and exhale as you step with your left.
• Use all your senses to experience your surroundings—the warm sun on your skin, the rustling of leaves in the wind.
• Try to stay focused on the present moment and your physical sensations, rather than getting lost in thought.

Drink tea

Drinking tea is a great way to calm your mind without meditation. Tea has been a calming and comforting ritual in many cultures throughout history, and it can help to centre your mind and bring stillness and ease to your day.

Tea is also a simple way to practice mindfulness. By paying attention to the process of making and drinking tea, you can learn to increase your awareness and live in the "now".

Focus on preparing the water

Pour the water into your kettle or another tool and listen to the sound of the water bubbling. Try not to focus on anything else around you.

Prepare your mug

Choose a mug that you love, perhaps one that was given to you by a dear friend or one with a mindful message. Taking the mug in your hands and feeling its positive associations can help to brighten your moment and teach you to enjoy the little things.

Choose your tea

Prepare a tea bag or loose leaves. Be aware of each move you make and enjoy the anticipation of drinking your tea.

Pour the water and observe

Once the water is ready, carefully pour it into your mug and watch the colour change. Enjoy the moment of peace and take a few deep breaths.

Your tea is ready

Take out the tea leaves or bag, and enjoy the smell of your brew for a few seconds.

Be grateful

Give thanks to the tea, to yourself for taking the time for this meditation, and to the universe for making this moment possible.

Tea meditation

Enjoy your tea, allowing yourself to get back to your inner place of calm with each sip.

Benefits of Tea Meditation

Tea meditation can help to reduce anxiety and stress and improve your overall mindfulness. It is a simple practice that can be done at any time and place, and it can help you to create a bridge between meditation and your everyday life.

Do something fun and creative

Doing something fun and creative can be a great way to calm your mind without meditation. Here are some ideas:

Get Creative

• Paint or draw. It doesn't matter if you're good at it or not, just express yourself!
• Write a haiku or another restrictive poem.
• Do a word puzzle, like a crossword.
• Create something, like a DIY project or a Mandala.
• Try your hand at pottery or knitting.
• Dance! Lose yourself to the rhythm of your favourite tunes.
• Write in a journal.
• Bake or cook something.
• Do some gardening.

Do Something Fun

• Watch your favourite TV show or movie, or cartoons from your childhood.
• Listen to music, or play an instrument.
• Play a board game or with Play-Doh.
• Read a book, a comic book, or a childhood novel.
• Visit an aquarium, a butterfly park, or a honey farm.
• Plan a trip or vacation.
• Go to a comedy club or watch a comedy movie.
• Spend time with a pet.
• Cuddle with your partner or a friend.
• Meet up with like-minded people.
• Go to a concert or a festival.

Practice breathing exercises

Breathing exercises are a great way to calm your mind without meditation. They are simple, accessible, and can be done anywhere and anytime. Here are some exercises you can try:

Diaphragmatic Breathing or Belly Breathing

This technique involves breathing from your diaphragm, which is the muscle just beneath your lungs. Diaphragmatic breathing stimulates the parasympathetic nervous system, which helps regulate heartbeat, blood flow, breathing, and digestion. It also helps to avoid the "fight-or-flight" response to stressful situations.

To practice diaphragmatic breathing:

• Lie down on your back with a small pillow under your head and another under your knees, or sit comfortably with your back and neck supported.
• Place one hand on your upper chest and the other hand on your belly, just below your rib cage.
• Breathe in slowly through your nose, allowing your belly to relax and expand with each inhalation.
• Exhale slowly through pursed lips, keeping the hand on your chest relatively still.
• Work up to doing this exercise for 5-10 minutes, one to four times a day.

Box Breathing or Four-Square Breathing

Box breathing is a simple technique that involves inhaling and exhaling to a slow count of four. It can help calm your mind and body, and improve cardiovascular function.

To practice box breathing:

• Exhale slowly through your mouth to a count of four.
• Hold your lungs empty for a count of four.
• Inhale slowly through your nose to a count of four.
• Hold the air in your lungs for a count of four.
• Repeat this cycle for several minutes.

Lengthening the Exhale

Exhaling is linked to the parasympathetic nervous system, which helps the body relax and calm down. By making your exhale longer than your inhale, you can slow down your heart rate and thoughts.

To practice this technique:

• Inhale slowly through your nose to a count of three or four.
• Exhale slowly through your mouth to a count of six or eight.
• Repeat this cycle for two to five minutes.

Alternate Nostril Breathing

Also known as Nadi Shodhana, this ancient yogic breathing technique is said to balance the left and right hemispheres of the brain and create a peaceful state of mind.

To practice alternate nostril breathing:

• Sit upright with a long spine and relaxed shoulders.
• Use your right thumb to close your right nostril and inhale slowly and fully through your left nostril.
• Close off your left nostril with your right ring finger and exhale through your right nostril.
• Inhale through your right nostril, then close it off with your thumb.
• Open and exhale through your left nostril.
• Repeat this cycle up to 10 times, taking your time.

Mindful Breathing

This technique is about placing awareness on your natural breath without manipulating it. It helps to eliminate distractions, release negative thoughts, and quiet a racing mind.

To practice mindful breathing:

• Focus on a physical cue, such as the rise and fall of your belly or the sensation of air in your nostrils.
• When your mind wanders, make a note of it and gently bring your attention back to your breath.
• Practice this for a minute or two, and gradually increase the duration over time.

Remember, it's important to listen to your body and not force the breathing exercises. If you have any medical or neurological conditions, or if you're pregnant, consult your doctor before trying these exercises.

Do something social

Socialising is a great way to calm your mind without meditation. Humans are inherently social creatures, and we thrive when we connect with others. Building strong, supportive relationships can act as a safety net against stress. It's not about the quantity of relationships, but the quality. Even one meaningful relationship can offer a substantial sense of connection.

Extending compassion towards others has been shown to boost our emotional well-being. It creates a sense of purpose, strengthens connections, and alleviates feelings of stress. Look for opportunities to be kind in your daily life. It can be as simple as listening to a friend, holding the door open for a stranger, or volunteering for a cause that's important to you. Start small, and notice how these small acts of compassion ripple outwards.

If you're feeling anxious, tense, confused, or restless, spending time with a friendly dog can help. Playing with a dog can lower levels of stress hormones, and your body may release oxytocin, a hormone that plays a role in bonding and trust. Cats can also have a calming effect, although this hasn't been studied as extensively.

If you're feeling overwhelmed, a quick chat with a friend can help to calm your mind. Taking a break to socialise and recharge can help you to feel more centred and clear-headed.

Socialising doesn't always have to be in-person, either. If you're too busy or unable to meet up with someone, sending a heartfelt message to a loved one or paying someone a genuine compliment can also help to calm your mind.

Frequently asked questions