7 tips to help you develop a peaceful mind

The Quiet Mind style of NeuroMeditation is characterized by a significant reduction in inner monologue and mental imagery. This can often lead to feelings of space and stillness, as if the mind is empty or has momentarily stopped its typical parade of stories and tales. This state of meditation is, in some ways, the stereotype of meditation and is embodied in styles such as Transcendental Meditation (TM) and Zen (Travis & Shear, 2010).

This style of meditation works primarily by inhibiting the Default Mode Network (DMN) in the brain. DMN is made up of several regions of the brain that work together to create our sense of self or identity. This network is activated whenever you are engaged in any mental activity that involves thinking about yourself (remembering, planning, judging, etc.). Unsurprisingly, the DMN is active most of the time because it is difficult to have thoughts that do not involve “you” as the central figure. However, when we think too much, DMN becomes overactivated, which leads to rumination and brooding. Therefore, learning to calm these areas of the brain can lead to significant relief and a reduction in symptoms associated with anxiety and depression.

Key regions of the network in default mode

Source: public domain, John Graner, Department of Neuroimaging, National Intrepid Center of Excellence, Walter Reed National Military Medical Center, 8901 Wisconsin Avenue, Bethesda, MD 20889, USA.

For most of us, finding this calm state of mind is extremely difficult, and maintaining it for a while can seem impossible. In this article, we offer you some tips and tricks to develop your Quiet Mind practice. Note: These tips are adapted from Meditation interventions to rewire the brain by Dr Jeff Tarrant.

  1. Don’t try to get rid of the thoughts. Just trying to get the thoughts out of your head almost never works and results in excessive straining, which is the opposite of what you want.
  2. Relax. We are a mind / body. You will not be able to relax your mind / mental activity if you cannot relax the body. Try starting your practice with stretching, yoga, or a progressive muscle relaxation exercise.
  3. Recognize that you already know what this state looks like. Whether you realize it or not, you have had times when your inner world was calm. These moments may be fleeting or imperfect, but they do exist. If you can recognize the times when you are already experiencing a quiet state of mind, you can learn to build on those experiences, allowing them to develop naturally.
  4. Give yourself something to watch out for. By directing your attention to negative space, the mind will naturally become calm. Notice the silence between the sounds, focus on the darkness behind the eyelids, imagine the vastness of space or the night sky.
  5. Be patient. In scientific literature, this style of meditation is called automatic self-transcendence. This name directly indicates the importance of letting the process emerge. It’s an automatic process that will happen as you relax.
  6. Don’t expect perfection. Unless you are a professional meditator, it is unlikely that you will get a prolonged time without any inner inner images, thoughts, or speeches. Its good. When you recognize something that is distracting your mind, simply recognize it and turn your attention to the void.
  7. Start slowly. Research is clear that the benefits of meditation only occur through consistent practice. Start with brief meditations gradually increasing to 20 minutes a day.

While the Quiet Mind style can be beneficial for many people and for many concerns, if this type of practice becomes too difficult or results in significant discomfort, please consider seeking an experienced instructor to help you overcome the challenges and identify the problem. most suitable meditation style for your needs.

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