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How To Meditate When Your Mind Is Buzzing With Thoughts

I can still remember that terrible night.

It was my last day at work. I had decided to quit my job. It was a very big decision for me as I had no concrete plans for future. This can be quite scary especially when you have a family and fixed commitments to pay 🙁

I remember that night when I was traveling back home my mind was buzzing with thoughts. One after the another my mind was engulfed with anxious thoughts. In no time I started doubting myself, my capabilities and started worrying excessively as to how are things going to shape up for me in the future.

I had completely lost control over my thoughts. As soon as I laid my head on the pillows, I started begging for some sleep. My mind was just not at peace and thoughts were racing through my head.

Has this ever happened to you ?

Perhaps, you have gone through a break up or you have an important deadline to meet and your mind is constantly chatting. Have you been a victim to thoughts of pressure, failure, anxiety, worry and lost your sleep ? If yes, then what do you do to stop your racing mind ?

Has Anyone Suggested You “Meditation” ?

Why Not Meditate ?

The reason I posed you the above question is that this is exactly what was suggested to me that dreadful morning when I got up from the bed knowing I do not have a job anymore 🙁

To be very frank with you, I had heard about meditation before and read about its benefits. In fact, I had tried meditating before however was unsuccessful. So I was in no mood to give it another try, instead thought of using my time to look for a new job.

However I had to find a way to stop my racing mind as I was getting agitated and angry. I so wanted my mind to be at peace. So the third day after my job loss, I decided I shall meditate today and see if I can find some peace of mind. Guess what…it worked for me 🙂

Today I am going to share with you the same exact techniques which I still use to calm my mind. If you practice these techniques you will most likely be able to put brakes on a non-stop train of thoughts.

To learn how to set up a daily meditation practice effortlessly, I highly recommend you check out >>> Master Your Mind Beginner’s Meditation Course

First Technique: The 4 – 7 – 8 Method

4 - 7 - 8 Method

This technique was developed by Dr. Andrew Weil which forces the mind and body to focus on regulating the breath rather than ruminating over thoughts.

It is one of the easiest methods to do and the benefits are immediate. I strongly suggest you try this right away and it is perfect for anyone who is looking to quiet or calm their mind whenever they are feeling anxious.

  1. Sit comfortably on a chair, make sure when you sit, your back is straight.
  2. Let out a deep exhale, along with big sigh or whooshing sound through your mouth.
  3. Close your mouth and slowly inhale through your nose for a count of four i.e. (from 1 to 4)
  4. Hold your breath till the count of seven i.e. (from 4 to 7)
  5. Exhale slowly through your mouth on eight, make sure to let out a big sigh or whooshing sound.
  6. This is one breath. Now inhale again and repeat the cycle for a total of five breaths.

Always inhale quietly through your nose and exhale audibly through your mouth. Exhalation takes twice as long as inhalation.

Second Technique: Two Minute Meditation Hack

2 Minute Meditation

This is another technique which can be combined or performed after the above technique. This two minute meditation will help you regain control of your thoughts and ground you to your present moment.

The more you practice this technique, you will only get better at training your mind to focus on the present moment and banish all your anxiety.

  1. Sit comfortably on a chair, make sure when you sit, your back is straight.
  2. First look around and notice where you are.
  3. Then close your eyes and hear the surrounding sounds, whether that is baby crying, horns honking or your coworkers banging away on their keyboards.
  4. Now take one deep breath to settle yourself.
  5. Then pay attention to your breath, feel the inhalation the moment the air touches your nostrils, feel the sensations in your body i.e. feel the air fill up your chest and belly. As you exhale notice the air leaving at the tip of the nostrils.
  6. Simply repeat this cycle for five deep breaths, just concentrate on your breath.

The core aspect of both above techniques is that you can interrupt and put brakes to your fast paced thought train. You do not have to sit in lotus position for three hours to achieve the much-needed peace of mind. Just close your eyes and start to focus on your breathing.

Can I Request You Something ?

Now that you are aware and have probably tried the above techniques, I am hoping you have noticed a difference in your state of mind before and after doing these exercises. Now can I request you something – Can you make this a part of your daily routine ?

Even if your mind is not racing, just take out five minutes daily, sit quietly and focus on your breathing. By focusing on your breathing you put your mind into a relaxed state. If thoughts pop into your mind, acknowledge them (don’t get attached to your thought) and concentrate on breathing in and out.

I know you dislike meditation however let me tell you meditation has now been scientifically proven to be one of the best ways to improve our state of mind. If you tried the above techniques, you just experienced the difference. Didn’t you ?

So here is basic framework to make meditation a part of your daily routine;

Simple Framework For Meditation

Simple Meditation Practice

  • Set Your Intention: “Why” do you want to meditate? I believe if your “why” is big enough then anything is possible. Is it health, peace of mind, inspiration ? Mine is peace of mind.
  • Set Your Environment: Find a quiet place, eliminate distractions and above all get rid of all gadgets. If needed you can even close the door and ask your family and pets to leave the room for the next 5 minutes.
  • Set Your Posture: You can sit on a chair or cross-legged on the ground using a pillow or cushion. Make sure your back is straight. Rest your hands comfortably on your knees or lap.
  • Close Your Eyes: As you close your eyes, direct your attention between your eyebrows or the third eye.
  • Focus On Your Breath: With your eyes closed, anchor your attention on your breath. Notice the body sensations every time you inhale and exhale. If your mind begins to wander bring the focus back to your breath.

I hope you have got this. The time is now. It’s time to commit for 5 minutes (at least) daily for a month. The longer you stick with it, the easier it will become and more benefits you will notice. Let’s get started.

To learn how to set up a daily meditation practice effortlessly, I highly recommend you check out >>> Master Your Mind Beginner’s Meditation Course

This Post Has 18 Comments

  1. Lovey (Deb)

    Hi Satish,

    This is a great resource to get meditation into one’s life. I have tried it and love that it is so quick and easy. I have done meditation at other times in my life and have gotten away from it because of the time it takes. This will make it easy. Thanks

    1. Satish

      Hi Lovey,

      I am glad that this post helped you draw the inspiration to begin the meditation practice. I believe when you make time for meditation, then in some sense you are making time for yourself. I wish you all the best with your meditation practice ~ Stay Blessed 🙂

  2. Hendrik Andreas Kaiser

    Hi Satish,

    Nice, tips in here. I have been a meditator for two years now, and I am so glad that I found meditation for me. I think it should be a subject in school, especially nowadays where everything is so fast and instant. Stepping back and taking a deep breath can be the best medicine in the world. Thanks

    1. Satish

      Hi Hendrik,

      I agree with you we must talk / teach about meditation and mindfulness for kids from a young age. This will truly help all the new students to stay calm, increase confidence / concentration skills. Thank you for your comment ~ Stay Blessed 🙂

  3. stefanie taylor

    Hi Satish,

    Great post on guiding people into a meditation. I’ve dipped in and out of meditation over the years, but still do it at least 3 times a week and notice a HUGE difference when I do do it. It’s simply astounding!

    Even after many years of practice I still find that sometimes I can go fully into it, and other times I am just too distracted and the monkey mind jumps in. Apparently, the very best time to meditate is first thing in the morning and I have found this to be true myself. This is when your mind is like a clean slate after your night’s sleep and you have less negative momentum going on.

    Also, I had a question: Is it beneficial to do 5 minutes of affirmations after your meditation as this is when your mind is more susceptible to taking on new beliefs? And for them to have even more power should you do them in front of the mirror.

    1. Satish

      Hi Stefanie,

      I can understand the instability in meditation practice but I am glad that you have not completely given up the meditation habit. If you are busy then do a 2 minute practice everyday and gradually increase the time. It is not about how long you meditate, instead how regularly you meditate. With regards to your question, yes you can practice affirmations for 5 minutes post mediation, or you can even listen to a guided meditation. There is no harm in standing in front of the mirror and practicing affirmation. As long you can feel and emotionalize it, you are on the right track ~ Stay Blessed 🙂

  4. Izelle

    Hi Satish,

    Thank you for the interesting article.
    I must say, I have never tried to meditate.
    I sometimes feel overwhelmed with work, home and everything in between, these tips are definitely something that I will try when I feel overwhelmed again.

    1. Satish

      Hi Izelle,

      I am glad you found this post interesting and I hope you will use these tips to build a daily mediation practice. The secret is start small, even a 2 minute meditation twice a day for 30 days will set the foundation for consistent meditation practice in the long run ~ Stay Blessed 🙂

  5. Ionut

    Hi, Satish,

    I wouldn’t ever think that meditation could be achieved by some simple steps, like these.

    I have tried it once in my life during one of my first yoga classes and I didn’t feel literally anything. I have decided then that meditation is something unachievable, at least for me.

    With these simple tips, I can see that it is possible to find time to meditate and feel better overall. Thank you for sharing this information, I am sure there are a lot of people that will benefit from it!

    With so fast rhythm of our modern lives, anyone is subject to a lot of thoughts that don’t let sleep well at night, which influences our next day’s productivity and connections that we have with other people.

    This is definitely my case and I will try to make meditation a part of my daily routine.

    Thank you again and I will be looking forward to reading more of your content like this!


    1. Satish

      Hi Ionut,

      I can see myself in your story, even I found it very difficult in the beginning days to meditate hence gave up every time after few days. Then came in a situation wherein I had to quit my job, lost my peace of mind and was desperately seeking ‘peace’ every passing day. That was truly the time, I started taking meditation seriously and I still remember I started with a 2 minute breathe meditation practice and now it is 20 minute practice on a daily basis.

      I strongly believe that if I can do it, anyone can do it. The secret really is ‘start small’ and stick with it for 1 month, slowly it will become a part of your daily routine. I wish you all the best with your meditation practice ~ Stay Blessed 🙂

  6. Devara Garrison

    Hello Satish,

    Thanks for these meditating tips!
    I actually found this had a good time!
    I’ve been out of work for a long while due from surgery and recently went back.
    Unfortunately I work night shift and have really been struggling with sleeping during the day again.
    I wake up several times during my sleep with my heart racing!
    It’s very aggravating and makes my job harder from not getting proper sleep.
    Do you think meditation can help with a racing heart? I seem to have this issue a lot.
    I will try it out.
    Thanks again!

    1. Satish

      Hi Devara,

      I suggest you take out 10 minutes before sleep and practice a mini meditation session. Follow the “Framework” which I have explained in the post above. Meditation can improve how your heart functions, but a regular practice can enhance your outlook on life and motivate you to maintain many heart-healthy behaviors. It can even lower your heart rate, blood pressure, breathing rate, oxygen consumption, adrenaline levels, and levels of cortisol, a hormone released in response to stress. Wishing you all the best with your meditation practice ~ Stay Blessed 🙂

      1. Devara Garrison

        Wow! It’s hard to believe just by meditation, I can help my body in so many ways! Slowing my heart rate down and lowering my adrenaline levels will probably help me a great deal!

        Thanks so much for the response and the helpful suggestions.

        I will start practicing mini-meditation starting with tonight.

        Best wishes,

        1. Satish

          My pleasure Devara. I wish you all the best with your meditation practice ~ Stay Blessed 🙂

  7. Jasmere

    Hi Satish,

    This was quite a helpful article that touched on a few things I wasn’t aware of when it comes to meditation. How long does it take to start to notice the benefits?

    1. Satish

      Hi Jasmere,

      You can experience the benefits instantly, just close your eyes and start to focus on your breathing. The core aspect of both above techniques is that you can interrupt and put brakes to your fast paced thought train ~ Stay Blessed 🙂

  8. Molly

    Hi Satish,

    This was an amazing post on meditation. I really would like to give both of these methods a try!
    The 4 – 7 – 8 Method seems like one maybe I would like to do everyday. To focus on my breath and thoughts this one seems doable. Then the 2 minute hack I think would be great if my schedule was different one day or something,
    I have never really been good at doing things like meditation everyday but I see that there are a lot of benefits!
    Thanks for sharing your insight.

    1. Satish

      Hi Molly,

      Yes indeed these are two quick methods which you can practice immediately to put brakes to your buzzing mind. So go ahead and give it a try and make meditation a daily practice. Wishing you all the best in your journey ~ Stay Blessed 🙂

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