Calm Your Mind

On a daily basis, we experience what is commonly referred to as the “monkey mind.” Our brain is filled with thoughts, a lot of which bring negativity and distraction into our lives. The more we start to notice these thoughts, the more easily we can let them go. Our mind is a muscle, just like anything else, and we can train it to be more aware and calm. The calmer the mind, the better and wiser we feel. Here are some simple practices you can use to calm your mind:

Simple Tools to Help You Right Now

10 Breath Meditation
This simple meditation offers your mind a gentle break. You can use it anytime during the day to calm and reset your mind.

Steps:

  • Sit up in a comfortable position.
  • Follow your breathing.
  • When you breathe in, count 1.
  • When you breathe out, count 2.
  • Go up to 10 and then back down to 0. Repeat as needed.

If you drift off into thought and lose count, that is completely normal. This is where growth happens. Lovingly bring your attention back to your breath or the last number you remember.

Thought Dump Journal
A journal dump is a simple way to calm your mind by clearing out built-up emotions. Write down everything you’re thinking and feeling - freely, without judgment or editing. Getting it onto the page helps release pressure, ease intensity, and bring clarity. You don’t need to keep what you write; tearing it up or tossing it away can be part of the release. It’s about letting go, not getting it “right.”
Talk It Out
Sometimes the quickest way to calm your mind is to talk it out. Talking with a trusted friend, family member, or mentor helps release bottled-up emotions, bring perspective, and find clarity. Be mindful of who you choose - some people may add fuel to the fire, while others can help you find calm and clarity. You don’t need to have the perfect words; just letting someone in can make all the difference.

Tools to Support You Long-Term

Music Meditation
Music Meditation

Jewel's Portal Meditation - Take a moment to release what no longer serves you and dedicate yourself to what you want to grow. This meditation uses the sentence “I sacrifice my attachment to ____ and I dedicate it to ____” as a powerful behavioral health tool, helping align your thoughts, actions, and intentions in the same direction. It’s a simple step toward clarity, peace, and wellness.

Box Breathing
Box Breathing

Box breathing is a simple pattern you can use anytime to reset.

How to do it:

  • Close your eyes or soften your gaze.
  • Breathe in for a count of 4.
  • Hold your breath for a count of 4.
  • Breathe out for a count of 4.
  • Hold again for a count of 4.
  • Repeat as long as it feels good.

Watch Jewel’s Guided Box Breathing Meditation here.

Brain Break
Brain Break

Try using little moments throughout the day to focus on your breathing: stoplights, bathroom breaks, walking to a destination, etc.

Self-Compassion
Self-Compassion

Self-compassion means treating yourself with the same kindness and understanding you'd offer a friend. This approach helps calm anxiety by reducing self-criticism, easing emotional pain, and building resilience - allowing you to respond to challenges with greater clarity. Try these Exercises & Meditations we recommend by Dr. Kristin Neff.

Cold Therapy
Cold Therapy

Try submerging your face in a bowl of ice water, taking a cold shower, or putting a cold compress on your neck.

Warm Therapy
Warm Therapy
  • Take a warm bath or shower
  • Use a heating pad or warm blanket
  • Hold a warm drink and feel the steam on your face
  • Sit in the sun or near a cozy fire
You Are Not Your Thoughts
You Are Not Your Thoughts

You are not your thoughts - you are the observer of your thoughts. When you notice them without judgment, you create space to connect with the calmer, steadier part of yourself.

Relaxation Meditation
Relaxation Meditation

Find a comfortable place to sit or lie down, close your eyes, and find your natural breathing rhythm. Just listen as your body softens and your mind gently settles into rest.

Apps to Check Out

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