Have you ever thought about what it means to have a clear mind?

Without realizing it, many of us are wandering around with minds full of clutter. It’s one thing to have a head full of good ideas, but it’s quite another to have a mind bogged down in unwanted thoughts.  I’m going to give you techniques to clear your mind in 10 short minutes.

And that’s what we’re really talking about when we talk about mind clutter: unwanted thoughts. These thoughts could be caused by a range of things such as stress, guilt, jealousy, anxiety, rumination, a poor self-esteem, overload with things to do, etc. It’s not uncommon for these thoughts to cause chaos in your mind, distracting you from focusing on the now.

Think of it like an extremely cluttered house. There’s no clear vision of what the home should ideally look like. Rooms designated for certain functions, such as a dining room for example, are no longer able to fulfill these functions. It might take some effort and discipline – and a new approach to living to eradicate the clutter and keep it from building up again.

One thing is for sure and that is that it’s worth it in the end. It’s the same when it comes to your mind. Regularly practice techniques to keep your mind clear of unwanted thoughts, creating calm and focus.

When it comes to being mindfully present and having clarity of thought, then methods to encourage a clear mind are of particular importance.

How to clear your mind

There are a few methods that you could employ to combat unwanted thoughts. Before you disregard these techniques as anecdotal pop psychology, there is empirical evidence from the field of neuroscience to back up these methods.

Despite what people say, your brain can’t really multitask. You really can only focus your thoughts on one thing at a time. So one thing you can try is to purposefully redirect your thoughts to something else. Focusing your full attention on something positive, will mean that your brain can ignore those unwanted thoughts.

Get out a pen and paper and write down all the thoughts and worries that are running through your mind. Don’t use a precious journal for this exercise. Simply write down what’s on your mind without evaluating your thoughts or paying attention to composition.

The idea is to encourage a written stream of consciousness. Focus on what you’re feeling and why your thoughts and feelings are bothering you. When you’re done, read over your notes. Then crumple up the pages and throw them away. (This is why a beautiful journal is not recommended.)

If you have a flair for the dramatic – or even the destructive – you could even burn the pages. Just do it with safety in mind. You’ll be surprised how getting rid of your written unwanted thoughts will be a powerful form of relief and release.

Then there’s also the good ol’ deep meaningful conversation (DMC). Even if you are someone who tends to bottle up your feelings and thoughts, talking to someone else can be a very cathartic experience.

Find someone whom you can trust, like a friend of relative. If you’d prefer to have a more objective audience, then you could engage the services of a therapist. Sometimes just venting all your thoughts, whatever those might be, is a release in and of itself.

You also might find that the person in whom you confide is able to lend you some sort of support and assistance. Be aware if you choose someone who is going to give you support that they are not the kind of person who will give you strong opinionated advice unless you are sure they are the type of person who can be very objective.

Mindfulness is a great way to address negative thoughts associated with depression and anxiety. Mindfulness is a habit that needs to be cultivated. Essentially it’s about focusing on the present, with non-judgmental curiosity and awareness. In this way, negative thoughts lose their grip on your mind.

You might have noticed that there’s a meditative quality to many of these techniques. If you want to learn how to clear your mind, then practicing meditation is incredibly powerful. Although neuroscience has yet to uncover all the details, it is clear that meditation does in fact change the brain. Thank goodness for neuroplasticity!

Something as simple as a 10 minute meditation can be incredibly effective. The great thing about this is that you can do it just about anywhere, at any time. So when things are getting frenetic at work and the chaos is starting to feel overwhelming, shut your door, put your phone on silent mode, and do a calming meditation to regain clarity and focus.

Here’s one example of a 10 minute meditation:

  1. Sit down in a comfortable position and close your eyes.
  2. Focus on your breath; the inhalation and exhalation.
  3. Notice how you are feeling in the moment, and then return your attention to your breath.
  4. Repeat the following mantra to yourself: “I am here, now, in this moment.”
  5. On each inhalation and exhalation, focus on one word of the mantra at a time.
  6. Repeat for ten minutes.
  7. Slowly open your eyes, and give yourself a few moments to feel centered before continuing with your day.

Another version of this is:

  1. Sit down in a comfortable position and close your eyes.
  2. Focus on your breath as you inhale through your nose slowly, to the count of 5 and exhale slowly through your mouth to the count of 5.
  3. Notice (Observe) the thoughts that come and go.  Just watch them without responding or doing anything with them.  Stay strictly as the observer.
  4. Keep returning your attention to your breath.
  5. Feel the breath as it moves through your nose and watch it as it swirls through your mouth.
  6. Be an astute observer with inquisitiveness and curiosity as you watch the air find its way through the channels of your body.
  7. Repeat for ten minutes.
  8. Slowly open your eyes, and give yourself a few moments to feel centered before continuing with your day.

There are many different types of meditation that you could try within the space of 10 minutes. You might even want to download a 10 minute guided meditation for something a little different.

There are many methods from which you can choose to clear away unwanted thoughts. Experiment with different methods until you find the techniques that best work for you.  This is a great thing to do before bed if your having trouble sleeping.


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Author: Esateys Stuchiner

Esateys (pronounced Ee sáh teez) is an International Life Transformational Speaker, Author, Master Facilitator, Life Coach and Expert in the Human condition. She is a Nationally and Board Certified Nurse Practitioner. For over 30 years, she has practiced, taught and lectured extensively in the allopathic and alternative medicine field.

Esateys is known for her groundbreaking work in the areas of personal empowerment and health restoration using mindset and inner connection as the catalyst for all change.

Esateys describes herself as the ‘Architect of the New You’ and has dedicated her life and professional career to helping her clients create “New Beginnings” by facilitating self empowerment, economic freedom and restored health.

For more information, go to esateys.com.

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