3 Simple Ways to Settle Your Mind & Reduce Stress

Many people confuse settling the mind with silencing thoughts completely. True mental calmness means gently setting aside mental chatter to achieve alert relaxation. These three research-supported methods help create that ideal state of present-moment awareness.

1. Practice Body Awareness for Instant Calm

Neuroscience reveals an inverse relationship between mental busyness and body awareness. This simple body scan technique helps ground your mind:

• Start at your toes, gradually moving upward
• Notice areas of tension (common spots: jaw, shoulders, hands)
• Gently release tension through:
  • Soft stretching
  • Posture adjustments
  • Conscious relaxation

Regular 2-minute body scans can significantly reduce stress hormones.

2. Harness Nature's Calming Power

Environmental psychology proves nature's mental health benefits:

For office workers:
- Add desk plants (snake plants thrive indoors)
- Use nature soundscapes
- Take walking meetings outside

Daily goals:
- 20 minutes sunlight (boosts serotonin)
- Weekly park visits (lowers cortisol)
- "Green exercise" (walking in nature)

3. The Surprising Mental Benefits of Play

Play isn't just for children—it's a powerful cognitive reset tool:

Science shows play:
- Acts as natural antidepressant
- Enhances neuroplasticity
- Improves problem-solving

Easy ways to incorporate play:
- Doodle during calls
- Try improv comedy classes
- Play with pets/kids
- Watch funny animal videos

Conclusion: Small Steps to Lasting Calm

These three approaches—body awareness, nature connection, and intentional play—work synergistically to settle mental chatter. Start with just one technique daily, noticing how even brief practices create mental space for greater focus and peace.

For deeper training, Dr. Elisha Goldstein's Course in Mindful Living offers comprehensive mindfulness skill-building.