Life can get pretty busy and stressful, right? I’ve been there too. But guess what? There are some really simple things you can do to find your inner calm and feel more at peace.
I’ve learned that you don’t need to be a meditation guru or change your whole life to be calmer. These are everyday practices that anyone can do. They’re down-to-earth, easy, and won’t require you to spend hours sitting still.
So, let’s start this journey together. In this article, we’ll explore 10 super simple practices that have made me a calmer person. I know they can do the same for you. Each practice is like a piece of the calmness puzzle, and when you use them, you’ll notice a big difference in how you feel.
So, let’s start this journey together. But before we dive into these practices, let’s take a quick look at why it’s awesome to be a calmer person.
Contents
The Benefits of Being Calmer
- Less Stress: When you’re calmer, everyday stress doesn’t weigh you down as much. You’ll feel more in control and less frazzled.
- Better Relationships: Calmness can help you communicate better and handle conflicts with grace. Your relationships will thank you.
- Improved Decision-Making: Calm people tend to make clearer, more rational decisions. It’s like having a superpower in your back pocket.
- Healthier Mind and Body: Being calmer can lead to better mental health and even physical health benefits. It’s a win-win!
- More Joy: You’ll notice and appreciate the little things in life more. Joy can be found in the simplest moments.
1. Mindful Breathing
Now that we know why being calmer is awesome, let’s dive into the 10 super simple practices that can get you there.
Ready to be a calmer you? Let’s go!
Have you ever noticed how you breathe when you’re stressed? It’s often shallow and quick, right? Well, mindful breathing is like hitting the reset button for your mind and body.
What Is Mindful Breathing?
It’s super simple. Mindful breathing means paying attention to your breath. Instead of your mind racing with a thousand thoughts, you focus on the sensation of each breath coming in and going out.
Why It’s Awesome
- Instant Calm: Mindful breathing can calm you down in just a few moments. It’s like a mini-vacation for your brain.
- Better Focus: It helps you concentrate better because you’re training your mind to stay in the present moment.
How to Do It
- Find a quiet spot where you won’t be disturbed for a few minutes.
- Sit comfortably in a chair or on the floor, or even lie down.
- Close your eyes if you’re comfortable doing so.
- Take a deep breath in through your nose, counting to four slowly.
- Exhale through your mouth, also counting to four.
- Repeat this for a few minutes, focusing on the rise and fall of your breath.
Don’t worry if your mind starts wandering; that’s normal. Just gently bring your attention back to your breath.
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You can do this practice anywhere, anytime. Whether you’re stuck in traffic, waiting in line, or feeling overwhelmed at work, take a moment to breathe mindfully. It’s your secret weapon to staying calm in a hectic world.
2. Body Scan Meditation
Imagine taking a mental journey through your own body, leaving stress and tension behind as you go. That’s what body scan meditation is all about.
What Is Body Scan Meditation?
It’s a gentle way to bring your attention to each part of your body. You start at your toes and work your way up to your head, noticing any tension or discomfort along the way.
Why It’s Awesome
- Relaxation: It’s like giving your body a soothing massage from the inside.
- Body Awareness: You become more aware of areas where you might hold tension, helping you release it.
How to Do It
- Find a quiet, comfy spot to sit or lie down.
- Close your eyes if you like or keep them softly focused.
- Start at your toes. Focus on them for a moment, noticing any sensations, tension, or relaxation.
- Gradually move your attention up through your feet, ankles, calves, and so on, all the way up to your head.
- If you notice tension or discomfort, breathe into that area and imagine releasing it with each exhale.
- Spend a bit more time on any area that needs extra attention.
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You don’t need any special equipment or a silent retreat to do this. Just find a quiet space and a few minutes to spare. It’s an excellent practice to do before bed or during a break at work to reset your body and mind.
In the next section, we’ll explore another simple practice to help you on your journey to becoming a calmer you.
3. Mindful Eating
Eating isn’t just about filling your stomach; it can be a calming and nourishing experience. That’s where mindful eating comes in.
What Is Mindful Eating?
It’s all about paying full attention to what you’re eating, savoring each bite, and being present during your meals.
Why It’s Awesome
- Less Stress: When you eat mindfully, you’re less likely to overeat or stress about food choices.
- Better Digestion: It can improve digestion because your body is in a relaxed state when you eat.
How to Do It
- Sit down at a table (if possible) without distractions like TV or smartphones.
- Take a few deep breaths to center yourself.
- Look at your food and notice the colors, textures, and shapes.
- Take a bite and really taste it. Chew slowly and savor the flavors.
- Put your fork down between bites. This helps you eat more slowly.
- Pay attention to how your body feels. Are you full? Are you enjoying the meal?
- Express gratitude for your food and the people who prepared it.
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You don’t need to follow any specific diet or give up your favorite foods. Mindful eating can be applied to any meal. It’s a wonderful way to bring calmness to your day and appreciate the simple pleasure of a good meal.
4. Nature Connection
Sometimes, the best way to find calmness is by reconnecting with the world around you. Nature has a way of soothing our souls and bringing us peace.
What Is Nature Connection?
It’s as simple as spending time outdoors, taking in the sights, sounds, and sensations of the natural world.
Why It’s Awesome
- Stress Reduction: Being in nature can lower stress levels and boost your mood.
- Mindful Presence: It encourages you to be fully present in the moment, away from the hustle and bustle of daily life.
How to Do It
- Find a nearby park, forest, or even a quiet corner of your garden.
- Take a leisurely walk or just sit and observe. Listen to the birds, feel the breeze, and notice the colors around you.
- Leave your phone behind or put it on silent. This time is for you and nature.
- If you can, take off your shoes and walk barefoot on the grass or earth. It’s a grounding experience.
- If you’re indoors, bring a little bit of nature inside with potted plants or nature-themed decorations.
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Nature is all around us, waiting to be appreciated. You don’t need to plan a big hiking trip (although that’s great if you can!). A few minutes in a nearby park or a moment to admire the sky can be enough to reconnect and find some much-needed calmness.
In the next section, we’ll explore another practice that can bring a sense of peace and mindfulness to your life.
5. Gratitude Journaling
Ever heard the saying, “Count your blessings”? Well, that’s exactly what gratitude journaling is all about.
What Is Gratitude Journaling?
It’s a simple practice of regularly writing down the things you’re thankful for in your life.
Why It’s Awesome
- Positive Vibes: It shifts your focus from what’s lacking to what you have, promoting a positive mindset.
- Stress Reduction: Expressing gratitude can reduce stress and increase feelings of happiness.
How to Do It
- Get a notebook or use a journaling app on your phone or computer.
- Set aside a few minutes each day or week to write down things you’re grateful for.
- Be specific. Instead of just saying “family,” you could write “I’m grateful for the laughter at our family dinner tonight.”
- Don’t overthink it; it can be as simple as appreciating a warm cup of tea or a kind smile from a stranger.
- Try to make it a habit, like brushing your teeth or having your morning coffee.
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Gratitude journaling is like collecting little moments of joy. You don’t need fancy tools or a special time. Just a pen, paper, and a few minutes can make a big difference in how you see the world and bring calmness to your life.
6. Mindful Walking
Walking is something we do every day, but have you ever tried doing it mindfully? It’s like a moving meditation that can bring calmness to your daily routine.
What Is Mindful Walking?
Mindful walking means paying attention to each step and the sensations in your body as you walk. It’s a way to slow down and savor the simple act of moving.
Why It’s Awesome
- Stress Reduction: Mindful walking can clear your mind and reduce stress levels.
- Connection: It helps you connect with your surroundings and the world outside.
How to Do It
- Find a quiet place to walk, whether it’s in a park, around your neighborhood, or even inside your home.
- Start walking at a comfortable pace.
- Pay attention to the sensation of each step. Feel your feet touching the ground.
- Notice the rhythm of your breath as you walk.
- If your mind starts to wander (which is normal), gently bring your focus back to your walking.
- You can do this for a few minutes or as long as you like.
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Mindful walking doesn’t require any special gear or a lot of time. You can do it during a short break at work, on your daily walk, or even while waiting for your coffee to brew. It’s a beautiful way to add a touch of calmness to your day.
7. Digital Detox
In our modern world, screens are everywhere. Taking a break from them now and then can do wonders for your mental calmness.
What Is a Digital Detox?
A digital detox is a conscious break from screens – phones, computers, tablets, and even TVs. It’s a chance to disconnect and recharge.
Why It’s Awesome
- Reduced Stress: Less screen time can lead to lower stress levels and better sleep.
- Real Connections: It gives you more time for face-to-face interactions and hobbies.
How to Do It
- Choose a specific time or day for your digital detox. Start small, like an hour, and work your way up.
- Let friends and family know you’ll be offline for a while.
- Turn off notifications on your devices to avoid temptation.
- Use the time to read a book, go for a walk, cook a meal, or simply relax without screens.
- Don’t worry if you feel a little restless at first; it’s natural.
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A digital detox is like a mini-vacation for your mind. You might be surprised by how refreshing it feels. It’s an excellent way to create space for calmness and real-world experiences.
8. Mindful Relationships
Our connections with others have a huge impact on our overall calmness and well-being. Being mindful in your relationships can make a world of difference.
What Are Mindful Relationships?
Mindful relationships are about being present and fully engaged when you interact with others. It’s about listening, understanding, and connecting on a deeper level.
Why They’re Awesome
- Better Communication: Mindful relationships lead to clearer and more open communication.
- Less Conflict: It reduces misunderstandings and conflicts, fostering harmony in your connections.
How to Do It
- Practice active listening. When someone talks, give them your full attention. Put away distractions like your phone.
- Be empathetic. Try to understand things from the other person’s perspective.
- Choose your words carefully, especially in disagreements. Kindness and respect go a long way.
- Express appreciation for the people in your life. Don’t assume they know how you feel.
- Take time for meaningful conversations. Ask questions and show genuine interest.
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You don’t need to be a relationship expert to have mindful connections. These small changes in your interactions can create more fulfilling and calmer relationships with the people around you.
9. Mindful Work
Work can often be a source of stress and anxiety. But with mindful work practices, you can find calmness even in the midst of a busy day.
What Is Mindful Work?
Mindful work means bringing mindfulness into your job. It’s about being present, focused, and aware while you work.
Why It’s Awesome
- Reduced Stress: Mindful work can lower stress levels and increase productivity.
- Better Decision-Making: It improves your ability to make clear and thoughtful decisions.
How to Do It
- Start your workday with a few minutes of mindful breathing or a short meditation to set a positive tone.
- Prioritize tasks and break them into smaller, manageable steps.
- Work on one task at a time. Avoid multitasking; it can lead to more stress.
- Take short breaks to stretch, breathe, and clear your mind.
- Practice gratitude by acknowledging your accomplishments, no matter how small.
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You don’t have to switch jobs or have a big office to practice mindfulness at work. These easy steps can be used in any job or workplace. They will help you feel calm and focused in your work life.
10. Evening Reflection
Your day might have been a whirlwind, but taking a few moments for evening reflection can bring calmness and closure.
What Is Evening Reflection?
It’s a practice of looking back on your day, acknowledging your experiences, and finding gratitude.
Why It’s Awesome
- Peaceful Closure: It helps you mentally unwind and prepares you for a restful night’s sleep.
- Personal Growth: Reflecting on your day can lead to personal insights and growth.
How to Do It
- Find a quiet and comfortable spot. It could be at your desk, on your sofa, or even in bed.
- Close your eyes and take a few deep breaths to calm your mind.
- Think about your day. What moments stood out to you? What did you accomplish? What challenges did you face?
- Express gratitude for the positive experiences, even the small ones.
- If you encountered difficulties, reflect on what you learned or how you can handle them better next time.
- Write down a few thoughts in a journal if you like, but it’s not necessary.
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Evening reflection doesn’t take much time, but it can make a big difference in how you feel and sleep. It’s a beautiful way to end your day with a sense of calm and appreciation.
Wrapping Up:
Great job! You’ve just learned about 10 easy ways to be a calmer you. These aren’t tough or complicated techniques. They’re simple and fit into your daily life.
We talked about things like taking deep breaths, focusing on how your body feels, and enjoying your meals mindfully. We also explored being in nature, writing down things you’re thankful for, and taking breaks from screens.
Plus, we covered improving your relationships by being a good listener, staying focused at work, and taking a moment to think about your day before bed.
You don’t have to do all of these things at once. Start with one or two that sound good to you and try them out. Over time, you might feel less stressed and more in the moment.
So, give it a try, take a deep breath, and start your journey to a calmer you. It’s not hard, and it can make a big difference in your life.