Calming the mind

Audun Bartnes
4 min read · May 29, 2022

A simple guide, an introduction and an invitation to practice calming the mind to deal
with lifes challenges and emotional pain.

Letnes, Norway 2017

First: simple meditation

Shift your focus to your breath, inhale slowly then let go and exhale. Take a deep
breath filling the bottom of your lungs till it’s full then continue inhaling filling
the upper part of your lungs untill there’s no more room. Let go — exhale and
empty yourself completely.
Calmly inhale, expanding your stomach before filling the upper part, pushing
your chest out and fill yourself with air. Slowly let go and empty yourself of all the
air. Continue breathing deeply and calmly, holding your focus on breathing.

Feel the airflow through your nostrils and into the lungs, feel your body and allow
yourself to shift into a more comfortable position if there is any discomfort. If
there are discomfort or pain that you can’t seem to do anything about — let it be,
continue focusing on your slow and deep breathing.

Allow thoughts that come to be, keep your focus on your breathing and the
comfort of your body. The thoughts will shift and change on their own accord,
much like clouds on a blue sky. Do not worry if they linger, it’s all part of the
process. Keep breathing slowly and deeply.

While calmly and deeply breathing, slowly allow your focus to drift to the
immediate present. Witness yourself and your surroundings without identifying
what you experience, just observe. There’s nothing you need to do about yourself
or your surroundings, just accept what is. Everything in this moment is as it
should be. Keep breathing deeply and calmly.

Continue for as long as you are capable of it. Don’t worry if you find your thoughts
having taken control and have sent you on a mental journey, just shift your focus
back on your deep and calm breathing.

Smile as you exhale, you are doing exactly what you should be doing, staying
present in your body and this everlasting moment.

Keep breathing deeply and slowly, when you feel you want to partake in the world
again do so, slowly keeping your breath steady and deeply.

This is a way of meditating that you can do wherever you are, no matter the
situation. With some practice you can do this while walking, driving or
gardening. Keep your focus on what you do while breathing deeply and slowly.
Allow thoughts to drift by, there’s no need to give them energy, let them go as you
let go of your breath.

This practice clears your mind allowing you to have a clean place where new
thoughts and ideas can be born. It also allows your mind to take a break, it
usually don’t want to but will become more refreshed and willing the more you
practice.

It is usually a lot easier to practice with calm surroundings, perhaps some water
running over rocks and fragrant flowers or burning insence nearby to stimulate
the senses of the body.

Second: get it out, write it out

From a meditative state with deep calm breathing, invite your thoughts, worries
and concern. Allow them to play out without trying to fix anything, just observe.
Let yourself know you are here for yourself, paying attention to what is. Inhale
slowly and deeply, smile as you exhale, you are doing the best you can with what
you have. Shift your focus back to slow and calm breathing for a while before you
allow the thoughts to come back. Smile as you exhale. Feel your presence and
your beeing.

Write down thoughts that keep coming back on paper or leafs. Feel yourself
unload your worries from within unto the paper. It is good to get things out, much
like clearing your lungs of old air, you now have room for a new breath, a new
leaf.

Continue for as long as you feel. Observe what you do, do not judge, everything is
as it should. You came to this point through the path you have walked. Smile as
you exhale.

Third: let it go

Look at your body and mental health as gardening, keep breathing calmly and
deeply. Through meditation you make room within, allowing yourself to observe
what is without attaching negativ or positive elements to it.

Some parts of what we take with us through life lingers on, not out of necesity but
out of habit or compulsion. Allow yourself to sort through your writing and
identify the parts that you no longer wish to carry with you. Much like you tidy up
in the garden from the winter to allow new growth in the spring.

Take the paper or leafs you have written on that you no longer have a need for in
life. Light a candle or small fire, appreciate what you have learned from the
problems and challenges you’ve had with it. Smile as you exhale, you have come
so far and learned so much. Give thanks to the universe for what it has taught
you, for showing you hardship so you better can understand and appreciate
comfort and good times.

Inhale slowly and deeply, smile as you exhale and let the paper or leaf catch fire.
Breath slowly, deeply and observe as you clear your life of the debris of the past.
Smile as you let it go.
Photo by Erica Magugliani on Unsplash