Bring calm to your troubled mind. I'll talk about four topics, specifically Breathing, Mantras, Meditation, and Sleep.

Breathing - Make a time twice each day to breathe at least 30 deliberate, deep breaths. Do an inhale through the nose if possible and then pause and exhale as much as possible. Use a counting pattern like inhale for 6, pause for 2, and exhale for 4 counts. You can do breathing exercises while walking, stretching, or enjoying nature.

Mantras - Create a personal mantra that has deep meaning for you. Take some time with a notebook and jot down words that are important to you. You can get some ideas by searching online for mantras that work for other people. Settle on a mantra for yourself that feels good, isn't too long or too short, and then commit it to memory. Every time you feel some anxiety or self-bullying happening in your mind, quickly shift to your mantra. This will help you feel calmer and more relaxed.

Meditation – Find a place that is comfortable and sit on the floor on a mat or sit in a straight-backed chair. Focus on the flame of a candle if you wish and you may want to use some essential oil in a diffuser. If you're new to meditation, use a guided meditation or nature sounds. A timer can be helpful so you won't be wondering how much time has passed. The app, Insight Timer is an excellent tool to help with meditation. You can use it only as a timer, or for nature sounds or you can find many guided meditations on the app.

Sleep - Avoid your phone, device, or screens of any kind for two or three hours before bedtime. Also, don't expose yourself to the news in the three hours before bed. Set your phone to airplane mode, turn it off, or turn off wi-fi if you have your phone anywhere near you while sleeping. Also, it's recommended to turn off the wi-fi in your home during sleep time. Eating food just before bed can also affect your sleep. Some recommend a cold shower in the hour or two leading up to bedtime, especially if you've been having a tough time getting to sleep or sleeping soundly. Caffeine can disturb your sleep, so avoid coffee, tea, or chocolate in the afternoon or evening.

Let me know if these suggestions helped you to be calmer and if you have an added suggestion, please email me at bruce@mindfulnessmode.com. I'll mention your suggestion on an upcoming episode.

Stay in the mode, Mindfulness Mode.

Episode 44: Punch: The Delights and Dangers of the Flowing Bowl