Throughout any normal day, but especially during times of stress and anxious anticipation, your mind gets further and further away from being still and in the moment – it’s like your mind goes on autopilot and we aren’t even aware that we are not truly present.

This can often result in feelings of anxiety or fearful overthinking.

Using the practice of quieting the mind will help settle yourself back into a calm presence.

When you become focused and relaxed, you are more present and less anxious while becoming more productive and grounded in the moment (versus living in the future of “What if…”).

Quieting the mind begins with being aware that you are not in the moment and then stopping what you are doing in order to commit just a few minutes to being present.

As you slow down for these minutes, notice how this feels in your mind.

If you find that you are thinking about tasks, ‘shoulds’ or future fears, just notice these – be aware of this and don’t try to push them away.

Utilize some deep, focused breathing to help relax the body and allow those fear-inducing thoughts to drift away – let them go.

As you inhale a deep, slow breath, invite in relaxation.

As you slowly exhale, allow the muscles in your body to relax.

Recognize that although your mind may not always do what you want it to when you are afraid, it is the mind that also allows you to experience joy, pleasure, and gratitude.

Begin offering your mind a few phrases of kindness with the intention of building a calmer relationship with your thoughts.

You can use a phrase such as “I have permission for my mind to be calm and at ease.”

Continue repeating this phrase, directing it towards the mind.

Try to hear the words in your head and connect with the meaning of the phrase “I have permission for my mind to be calm and at ease.”

Whenever you notice the mind is agitated, anxious, or overactive, use a one-word note of reminder such as “Calm” or “Relax.” Then, return to your phrase, “I have permission for my mind to be calm and at ease.”

Continue with the repetition of the phrase until the few minutes are up. Remember to be gentle, not forcing or straining to concentrate.

If your mind wanders off, just notice it is doing so and gently bring it back to the present, relaxed and calm.

Remember, during times of anxiety or stress you have permission to become present and for your mind to be calm.