How to Relax in Meditation When you Have a Busy Mind. A 5-Minute Mindfulness Exercises for Immediate Stress Relief
“I took a deep breath and listened to the old brag of my heart. I am, I am, I am.”
― Sylvia Plath, The Bell Jar
Meditation opened up a whole new way of living for me since I first discovered it in my early twenties.
I’ll admit, I was pretty skeptical at first, but over time, it really started to make a difference.
These days, whenever my mind drifts off during meditation (which still happens all the time), I just notice it, let it be, and gently guide my focus back to my breath.
No judgment needed, just patience.
One practice that has helped me a lot lately is something called RAIN meditation, taught by Tara Brach, an American psychologist and spiritual teacher. RAIN stands for:
- Recognize what’s going on
- Allow it to be there without resisting
- Investigate with curiosity
- Nurture with self-compassion
What I love about RAIN is how flexible it is, that you can do it almost anywhere: walking, standing, lying down, or sitting.
It’s so simple, but surprisingly powerful.
When you’re inhaling, notice, “I am inhaling, one”
For instance,
this breath.
And as you exhale, you are mindful that you’re exhaling one.
Just like so.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”―Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation
In The Miracle of Mindfulness, Vietnamese Buddhist monk Thích Nhất Hạnh describes this technique as watching and letting go.
Here’s how it works:
Breathe in gently and naturally from your belly, then simply noticing that you’re inhaling.
As you breathe out, mentally note, “I am exhaling.”
(There’s no need to say it out loud, just keep the note quiet and internal.) As Thích Nhất Hạnh beautifully puts it:
“Meditation is not evasion; it is a serene encounter with reality.”
…
Relax all the muscles in your face, see if you can hold a soft, half-smile. This simple shift, says Thích Nhất Hạnh, can help release tension and gently lift your mood.
Start by relaxing all the muscles in your face. See if you can hold a soft, gentle half-smile.
Adding this small shift to your practice, can help release tension and gently lift your mood.
Remember, as you breathe, keep a simple mental note:
“I am inhaling, one.”
Then, “I am exhaling, one.”
Pro tip: Try making your exhale a little longer than your inhale — for example, breathe in for a count of 4 and out for a count of 6. In general, the slower and longer your out-breath, the calmer and more relaxed you’ll feel.
…
The senses are of the earth; the reason stands apart from them in contemplation. ―Leonardo da Vinci
Bailey Fountain. Brooklyn NY 2018. Image by the author on IG
Thích Nhất Hạnh reminds us that our breath is the bridge between life and consciousness. It is the link that unites the body and the mind.
Whenever your mind feels scattered, Nhất Hạnh explains:
“Use your breath as the means to take hold of your mind again.”
As the German priest Martin Luther once said:
“We cannot prevent birds from flying over our heads, but we can keep them from building nests in our hair.”
In the same way, we can’t always stop negative thoughts from showing up, but we can choose whether to let them settle in and take root.
Your breath is your anchor, my friend, it is that steady hand you can hold onto when everything else feels uncertain.
So stay strong, my friend. Wishing you a calm, grounded, and peaceful day ahead.
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Thank you for reading!
