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Simple Techniques to Calm Your Mind: Insights from Dr. Esther Sternberg
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Meditation is well-known for its ability to alleviate stress, enhance sleep quality, and foster engagement in work and relationships. However, many people find the idea of a consistent meditation practice intimidating. Dr. Esther Sternberg, a physician and author of ‘Well at Work: Creating Wellbeing in any Workspace’, offers a more manageable alternative through what she refers to as ‘micro-meditations’.
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Sternberg emphasizes that these small, easy-to-do techniques do not require prolonged training or intensive focus. They can be performed almost anywhere and can greatly diminish feelings of stress.
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5 Simple Techniques for a Calm Mind
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1. Deep Breathing Exercises
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Begin by inhaling deeply from your diaphragm, placing your hands on your stomach and ensuring your belly expands as you breathe in.
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‘A few rounds of this deep breathing will activate the body’s relaxation response,’ Sternberg states.
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She also suggests the 4-7-8 breathing method: inhale for four seconds, hold for seven seconds, and exhale for eight seconds.
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2. Fix Your Attention on Something
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Focusing your attention is another effective form of micro-meditation. Sternberg suggests observing your surroundings, such as watching sunlight filter through leaves, which helps divert your mind from anxious thoughts.
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This technique aligns closely with the 5-4-3-2-1 grounding method, which encourages individuals to acknowledge five visible items, four touchable objects, three sounds, two smells, and a single taste in their environment.
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3. Spend Time in Nature
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A simple walk in a local park or green area can stimulate relaxation. ‘Inhaling deeply and walking slowly contribute to a calming atmosphere,’ says Sternberg.
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Nature walks are beneficial as they expose individuals to biogenic volatile organic compounds released by plants, which promote peace.
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4. Practice Gratitude
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Drawing inspiration from a Choctaw tradition, Sternberg suggests starting your day by acknowledging your surroundings in all directions. Expressing gratitude cultivates a compassionate mindset.
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‘This state of compassion helps release feel-good chemicals like dopamine and endorphins,’ she mentions.
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5. Drink a Cup of Tea
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Although it may not appear to be a form of meditation, savoring a cup of tea can become a mindful practice. During a traditional Japanese tea ceremony, participants express gratitude for the experience and their surroundings.
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‘When you redirect your focus towards the tea brewing process, you transform it into a calming micro-meditation,’ notes Sternberg.
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