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In our fast-paced, overstimulated world, mental clarity may seem out of reach. We often find ourselves caught in the whirlwind of thoughts, obligations, and stress that cloud our peace. But what if we could pause, breathe, and regain control of our minds? Mindfulness offers us that opportunity. By practicing mindfulness daily, we can cultivate a focused, resilient mind capable of staying calm amidst life’s inevitable chaos.
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These Five Evidence-Based Techniques are
Designed to Help you Find that Inner Calm
As you incorporate them into your daily life, you’ll potentially notice not only improvements in your mental clarity but also in your overall emotional well-being.
No. 1 - Mindful Breathing
Mindful breathing is a foundational practice for mental clarity. When life feels overwhelming, focusing on your breath can provide a powerful moment of calm. This technique brings your attention to the present and gives your mind a break from the constant stream of thoughts.
In a study showcased by the National Institutes of Health, individuals who practiced mindful breathing reported lower stress levels and improved mental focus after just a few minutes of daily practice. This study illustrates how this simple practice may transform an individual's mental well-being.
I’ve worked with individuals who started mindful breathing exercises during overwhelming and stressful experiences. Over time, they learned to use their breath as an anchor, regaining control over their anxious thoughts in just a few moments of focused breathing. This simple yet effective practice has transformed how they deal with stress and respond to challenges.
How to Practice:
Find a quiet space to sit comfortably.
Inhale deeply for four counts, hold your breath for four counts, and exhale for four counts.
As you repeat, pay attention to the sensation of the breath entering and leaving your body.
When your mind drifts, gently guide your focus back to your breath.
Perform this practice for 5 minutes and assess how you feel.
Reflect on This: How might your day shift if you took five minutes to pause and breathe mindfully?
No. 2 - Mindful Thinking
Our thoughts have a profound impact on our mental and emotional health. Mindful thinking invites us to become aware of our thought patterns, observing them without judgment and creating the mental space needed to break free from negative cycles. It’s about learning to acknowledge your thoughts without letting them define or control you.
The Power of Mindful Thinking by Alice Benson discusses how mindful thinking can help release negative thoughts and enhance mental resilience. When you are intentionally focused on creating healthy and positive thoughts, throughout your day, you are training your mind to not wander carelessly but with focus, control, and positivity. This practice enables you to approach life’s challenges with a calm and clear mind, improving your overall decision-making and emotional regulation. Remember, your mind doesn't control you. You control your mind.
In my mindfulness coaching sessions, I often see people struggle with overthinking. By teaching them how to observe their thoughts without judgment, they learn to let go of mental clutter and create space for clarity. It’s a simple shift in perspective, but it changes everything.
How to Practice:
Set aside 5-10 minutes of quiet time.
Close your eyes and observe your thoughts as they come.
Don’t judge or engage with the thoughts; simply let them pass by.
If your mind becomes overwhelmed, gently breathe and bring your focus to the rise and fall of your chest.
With practice, you’ll begin to recognize which thoughts lift you and which weigh you down. When you realize how you are thinking, you gain the power to work on changing your thoughts.
Reflect on This: How often do you get caught up in negative thinking? What would it feel like to let those thoughts pass by without engaging?
No. 3 - Mindful Walking
Walking mindfully allows you to reconnect with your body and surroundings, offering a break from the constant chatter of the mind and the busyness of daily life. By focusing on each step and your physical sensations, mindful walking brings you into the present, grounding you both mentally and physically.
In a published a study titled “Health Benefits of Walking in Nature: A Randomized Controlled Study Under Conditions of Real-Life Stress” (2020), results showed that participants who engaged in mindful walking reported lower levels of stress and an improvement in mood. This practice helps regulate emotions by connecting you to the present moment through intentional movement.
I’ve found that incorporating mindful walking into my mindfulness routine helps release mental tension, improves creativity, and provides an opportunity to nurture my physical health. Walking mindfully allows us to appreciate the simplicity of movement while leaving behind the mental clutter of daily life.
How to Practice:
Choose a quiet and safe place to walk without distractions.
Focus on your steps, the sensation of your feet hitting the ground, and the movement of your body.
Engage your senses: What do you see, hear, and feel?
Engage your mind: What are you thinking about? Is it stressful? If so, take a moment to focus on what you enjoyed about your day.
If your mind wanders into a complete negative cycle, gently bring your focus back to your steps and surroundings.
Reflect on This: How would your emotional state shift if you walked mindfully instead of letting your thoughts race ahead?
No. 4 - Gratitude and Mindful Journaling
Gratitude and journaling, when combined, provide a powerful means of reflection and emotional regulation. By expressing gratitude daily, you shift your focus from what’s lacking to what’s abundant, while mindful journaling encourages you to observe your thoughts and emotions without judgment.
The research of Andrea Crawford, along with her colleagues, discovered individuals who engage in journaling were able to transmute pain and sorrow into peace and acceptance. The practice fosters mental clarity by allowing individuals to reflect and release their thoughts.
In my own life, I’ve seen how journaling with a sense of gratitude has transformed the way I process emotions. It allows me to both ground myself in the present and let go of thoughts that no longer serve me.
How to Practice:
At the start or end of each day, write down three things you’re grateful for.
Next, reflect on your day—what thoughts or emotions came up? How did they influence your actions?
Next, write without judgment. Let your thoughts flow freely.
By journaling and expressing gratitude, you are teaching your mind how to release negativity and increase positivity. Remember, your brain is a muscle and is always aiming to flex itself in ways that support your emotions and behavior. You mind is not controlling you. It's telling you where you currently are, vibrationally. When you begin to write out how you feel and focus on things to be grateful for, you are building your mental muscle to learn how to dispose of negative thinking and reclaim your peace.
Reflect on This: How might your mental clarity shift if you focused on gratitude each day?
No. 5 - Rest & Reset
Unlike other forms of mindfulness that encourage focus, the rest & reset technique invites you to release all thoughts entirely. It’s a practice of intentional mental stillness, offering a profound sense of relaxation and clarity by giving the brain a much-needed rest. Particularly when the mind is challenged by negative thinking, one may be able to reduce stress and improve cognitive functioning by allowing the brain and body to rest, recharge, and restore balance.
This form of mindfulness often surprises people, as it feels counterintuitive, to sleep and try not to think, when feeling deeply stressed, overwhelmed, or anxious. However, once they embrace the practice, they discover a sense of peace and relaxation that goes beyond mindfulness—it becomes a space of deep mental renewal that helps quiet the mind and shift one's attitude upon waking.
How to Practice:
Find a comfortable, quiet place to sit or lie down.
Close your eyes and take a few deep breaths.
Instead of focusing on your thoughts or sensations, simply breathe and let your mind go blank.
When thoughts arise, acknowledge them without engagement, and gently let them go.
Allow yourself to relax and give yourself permission to rest.
This practice may take time to achieve but is still worthy of the attempts. Just think about a frustrated toddler you know. How many times have you recognized how differently they behave after taking a nap? The same concept applies to individuals of all ages. Your mind wants you to be well. When you relax and give yourself permission to rest, it will naturally configure itself into a well-being state of calm and peace. Every time you notice yourself moving towards a complete negative thought process, and have the ability to do so, take a nap.
Reflect on This: How much more at peace could you be if you allowed yourself to rest when mental stress takes over?
Get Ready For Calm
Mindfulness is more than a set of practices—it’s a way of life that allows us to experience clarity, calm, and resilience in a world full of distractions. By incorporating these five techniques into your mindfulness routine, you’ll begin to notice a shift in how you handle stress, approach challenges, and engage with your thoughts. Choose one practice to start with today and see how it transforms your mental and emotional well-being.
Continue Your Journey to Wellness
Your growth and well-being are ongoing journeys, and we’re here to support you every step of the way. If you found this post helpful, consider buying me a coffee on Ko-fi to help keep the content flowing.
Don’t forget to check out our Mindfulness Journals, You Can Do This!, and Soul Work Affirmation Cards, crafted to help you thrive in your everyday life. These resources are here to empower your journey.
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Amirah B. Abdullah, DrPH
Dr. A is a Mindfulness Coach with a passion for helping individuals build the muscle that influences everything they do. For Your Inner G is committed to helping you improve your mental, spiritual, and emotional well-being to support and encourage adulting success!
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