How to Quiet Mental Noise and Cultivate Calm by Stephanie Lewis
Have you ever found yourself caught in a loop of relentless mental chatter? Thoughts about what might happen, what should’ve happened, or what you should have done? Or maybe you’re swamped by random, irrelevant thoughts that come out of nowhere. Often, these thoughts are influenced by a negative bias, contributing to stress, anxiety, and even how we treat others.
This mental noise can be exhausting and shape our actions toward loved ones, colleagues, or strangers. So, how can we calm the mental noise, especially during external stressors like family difficulties or workplace challenges? Here are three powerful strategies:
1. Mindfulness
Mindfulness is about cultivating awareness of thoughts, emotions, and body sensations. With this awareness, we can make more conscious choices about where to focus our energy. Studies have shown that practicing mindfulness can change areas of the brain associated with emotion regulation and help reduce implicit age and race biases. A regular mindfulness meditation can be an essential tool for managing the mental noise.
2. Visualization
Our minds have a natural negative bias, which, while helpful in crisis situations, can keep us stuck when focused on worst-case scenarios. Visualization helps counterbalance this by focusing on positive outcomes. A 2016 study on generalized anxiety disorder found that participants who practiced positive visualizations experienced reduced worry and anxiety. Visualization is a simple yet powerful way to shift from negative ruminations toward a more hopeful mindset.
3. Reframing
In reframing, you intentionally look at your thoughts from different perspectives. Instead of fixating on a worst-case scenario, consider what could go right. If something didn’t go as planned, focus on what you learned and what went well. By broadening your perspective, you’re less likely to give energy to negativity and more likely to focus on aligning your actions with your values and goals.
These practices can help you navigate the external world more calmly and clearly. Want to dive deeper? Join my weekly Mindful Reset: Thursday Meditation Hour, where we explore mindfulness and other stress-reducing practices in a supportive, community setting. You can learn more HERE.
Let’s walk your mindfulness journey together.
For more information on contemplative meditation practices to help you cultivate patience and live an aligned life personally and professionally, visit https://livewellflow.com
This mental noise can be exhausting and shape our actions toward loved ones, colleagues, or strangers. So, how can we calm the mental noise, especially during external stressors like family difficulties or workplace challenges? Here are three powerful strategies:
1. Mindfulness
Mindfulness is about cultivating awareness of thoughts, emotions, and body sensations. With this awareness, we can make more conscious choices about where to focus our energy. Studies have shown that practicing mindfulness can change areas of the brain associated with emotion regulation and help reduce implicit age and race biases. A regular mindfulness meditation can be an essential tool for managing the mental noise.
2. Visualization
Our minds have a natural negative bias, which, while helpful in crisis situations, can keep us stuck when focused on worst-case scenarios. Visualization helps counterbalance this by focusing on positive outcomes. A 2016 study on generalized anxiety disorder found that participants who practiced positive visualizations experienced reduced worry and anxiety. Visualization is a simple yet powerful way to shift from negative ruminations toward a more hopeful mindset.
3. Reframing
In reframing, you intentionally look at your thoughts from different perspectives. Instead of fixating on a worst-case scenario, consider what could go right. If something didn’t go as planned, focus on what you learned and what went well. By broadening your perspective, you’re less likely to give energy to negativity and more likely to focus on aligning your actions with your values and goals.
These practices can help you navigate the external world more calmly and clearly. Want to dive deeper? Join my weekly Mindful Reset: Thursday Meditation Hour, where we explore mindfulness and other stress-reducing practices in a supportive, community setting. You can learn more HERE.
Let’s walk your mindfulness journey together.
For more information on contemplative meditation practices to help you cultivate patience and live an aligned life personally and professionally, visit https://livewellflow.com
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