Discover your inner peace: About Spiritual Wellness
How To Quiet Your Mind 3 Minute Meditation
Discover powerful meditation techniques to quiet your mind and achieve inner peace in just 3 minutes! Video. In this video, Eden Affirmations will guide you through simple yet effective practices such as focusing on your breath, using mantras, and engaging your senses.
MEDITATIONMINDFULNESSINNER PEACESELF-AWARENESS
Lorraine L. Hayden
3/27/20252 min read
Work, family, school! If you are like me, you long for just a few simple moments to yourself during your busy day. Achieving a minute or two of peace and quieting the mind can feel like a lost endeavor, especially when it’s buzzing with thoughts, but it’s absolutely possible with practice. Here are some practical ways that I use to calm the endless string of thoughts that flood my mind:
Focus on Your Breath: It is simple but powerful. Sit comfortably, close your eyes if you like, and notice your breathing. Inhale for a count of four, hold for a moment, exhale for four. Try not force it, allow it be natural. When your mind wanders, gently bring it back to the breath. Your breath is your anchor.
Use a Mantra or Word: Pick something short. Examples: calm or peace. Repeat it silently. Sync it with your breath if you can, calm on the inhale, peace on the exhale. This gives your mind something to latch onto instead of spiraling.
Body Scan: If you are at home lie down and slowly shift your attention through your body. Start at your toes, notice any tension, then move up to your legs, hips, and so on. Don’t judge what you feel; observe. This pulls focus away from mental noise and into the present.
Label Thoughts: When a thought pops up, name it planning, worrying, or random. Permit it to drift off like a cloud. Don’t fight it or dive in; just acknowledge it and return to your breath or focus point. This builds distance from the chatter.
Engage Your Senses: Pick one sense to zero in on. Listen to the hum of the room, feel the texture of your clothes, or notice a scent. It’s grounding and gives your brain a break from overthinking.
Short Bursts Work: You don’t need an hour. A short 2-5 minutes can settle things. Set the timer on your phone, sit quietly, and watch your thoughts like cars passing by, you don’t have to jump in everyone.
At first, your mind will wander, which is perfectly normal. Whether you're new to mindfulness or looking to deepen your practice, these methods will help you cultivate tranquility in a busy world.
How To Quiet Your Mind-Video