Tips to Help You Develop a Quiet Mind

1. Do not try to get rid of thoughts. Simply attempting to push thoughts out of your head almost never works and results in over-efforting, which is the opposite of the desired state.

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. Give yourself something to pay attention to. By directing your attention toward negative space, the mind will naturally become still. Notice the silence between sounds, focus on the darkness behind the eyelids, imagine the vastness of space or the night sky.

4. Start slow. The research is clear that the benefits of meditation occur only through consistent practice. Begin with brief meditations gradually increasing to 20 minutes per day.