8 Simple Meditation Methods to Calm Your Nervous Mind

The Way to Meditataion

Have you ever struggled to get yourself motivated to do something that would be beneficial for you, only to finish it, feel wonderful, and then wonder why you put it off for so long?

That’s how I felt while meditating. I kept finding reasons not to do it frequently for years, even though I knew I could do it for just five minutes a day to feel calmer, less anxious, and more present.

Five minutes wasn’t enough, I’d tell myself; Why bother when I didn’t have the time? I actually needed thirty or more.

I’d moan that I couldn’t stay motionless because I was so agitated (ironic, considering that I knew meditating could calm my anxiety).

I used to gripe about how distracting my surroundings were (irony yet again, since meditation ultimately helps us focus and better deal with distractions).

The next was my most frequent justification: “It just doesn’t work for me.”

Naturally, it didn’t “work.” I wasn’t consistently meditating. And when I did, instead of just settling into the experience, I became impatient with my own active mind, like watching the proverbial pot that wouldn’t boil.

I was approaching things from a perfectionist standpoint as if I had to achieve ultimate mental clarity in order to be “excellent at it.”

When I discovered that I could meditate in a variety of ways to fit my schedule, moods, and needs—and that the only thing that mattered was that I show up, pay attention to how I was feeling within, and practice separating from my thoughts—everything changed for me.

It didn’t matter if I never fully recovered my mental clarity. The exercise itself—with all of its mental confusion and daydreaming—was the road to greater clarity in my everyday activities.

Additionally, it goes beyond mental clarity. Even five minutes a day of regular meditation can help you sleep better, manage your mood, be more resilient, and aid you with a variety of medical illnesses.

No other behavior has such a broad range of beneficial effects at once. Meditation has a positive impact on all facets of your life, including work, relationships, and hobbies since it lowers anxiety, sadness, tension, and rage while increasing attention, presence, and physical health.

Literally, with just five minutes every day, anything can change over time.

If meditation is new to you or you’re just seeking other methods to incorporate mindfulness into your daily life, you might like to try one or more of my favorite techniques, such as…

calm meditation method breath

1. Changes in Nostril Breathing

Inhale through your right nostril while pressing your left thumb firmly on your left nostril. Hold your breath while closing both of your rights and left nostrils with your left index finger. Exhale from your left nostril exclusively.

Inhale via your left nose while keeping your right nostril closed. Hold your breath while you close your left nostril with your thumb and your right nostril with your thumb. Exhale while releasing your index finger from your right nostril.

One set only, please. To balance the left and right hemispheres of your brain, calm your nervous system, and produce a feeling of relaxation and ease, perform a minimum of five sets.

2. The Hundred-Breaths Method

Close your eyes. Bring yourself into the present moment by feeling your back against the chair and your feet firmly planted on the floor. Begin inhaling through your nostrils now, counting as you go by thinking “and” for each inhalation and the number for each exhale: “and,” “and,” “two,” etc.

As you count yourself into a deeper state of relaxation, let the breaths slow down and feel your belly rise with each inhale. When you reach 100, bow your head in appreciation for the mental room you created by opening your eyes and moving your fingers, and toes.

3. Whole-Body Breath Count

Begin with taking a deep breath in through your nose, letting your stomach expand, and counting to five. Imagine your feet being filled with calming, warm light as you inhale. As you exhale, imagine whatever tension you may have been holding there dissipating as you count to five through your lips.

This procedure should be repeated for your ankles, shins, knees, and so on, all the way up to your head. You’ll probably feel lighter, calmer, and more at ease once you’ve finished scanning your entire body.

4. Using the Lips to Breathe

Your sympathetic nervous system puts you on high alert when it is stimulated, giving you that “fight-or-flight” terror that alerts you to the existence of danger. When activated, your parasympathetic nervous system causes the opposite sensation—a feeling of comfort and relaxation.

The easiest technique to activate the parasympathetic nervous system, according to Rick Hanson’s book Buddha’s Brain, is to lightly touch your lip with two fingers.

This is an easy method to induce peace that you may apply anywhere, anytime because the lips contain parasympathetic nerve fibers. All you have to do to benefit is contact your lips, take a deep breath, and tell yourself “I am protected.”

5. Walking Meditation

calm meditation method breath walking medditation

Even though you can do this while you’re walking, it might be best to pick a quiet area outdoors. If it’s safe to do so, going barefoot will make you feel closer to the ground.

Take a few deep breaths in to bring in calming energy and exhale tension while you stand with your back straight, shoulders back, and arms at your sides.

Now start stepping forward gently while inhaling with your right foot and exhaling with your left. To truly appreciate your surroundings, make use of all of your senses. Feel the sun’s warmth on your face and listen to the wind’s gentle rustling of the tree’s leaves. The objective is to simply be present in the experience of walking, not to get somewhere in particular.

6. Meditative Shower

Standing beneath a stream of water that has been adjusted to the ideal temperature for you makes it simple to forget about everything else.

Tune in to your senses during this time. Choose a soap you love so that the scent is intoxicating. Enjoy the feel of the water on your skin as it cascades down your heels, calves, and back.

Pay attention to the moment when you start planning your day (or behind you). Never criticize yourself or the thoughts you are having. Put them in the drain instead, and then return your attention to the process of purifying your body and mind.

7. Chore Meditation

Standing beneath a stream of water that is precisely the right temperature for you makes it simple to forget about everything else.

Spend this time becoming more aware of your senses. Pick a soap whose perfume you adore so that it smells great. Enjoy the feel of the water on your skin as it cascades down your back, calves, and heels.

Pay attention to the moment you start planning your day (or behind you). Don’t criticize your thoughts or yourself for thinking them. Instead, see them going down the drain, and then return your attention to the feeling of purifying your body and mind.

8. Mindful Eating

calm meditation method breath eating method

Make mealtimes a time for meditation rather than eating rapidly while looking at your phone or another electronic device. Why not put everything on hold and take this time for yourself since eating doesn’t take very long? When you’re done, your texts, emails, and social media accounts will still be active.

Take a deep breath and try to distinguish the many aroma subtleties in each item on your plate. When you’re eating, inhale deeply after each bite and consider your meal with a foodie’s appreciation for the many tastes and textures.

Bring your focus on the sensation of the fork in your hand if you discover that your mind is drifting to things you’ve done or still need to do. Then take a deep breath, take a mouthful, and concentrate on enjoying the food you are currently eating.


Any of these methods can be included in your day to start seeing results. Even though you might be tempted to do more once you get started, it actually only takes five minutes. Simply put, being mindful feels nice. Nothing is more relaxing than a few seconds of complete presence in a world where it’s all too easy to get sidetracked and lost in your thoughts and anxieties.


If you want to read more meditation information, the links below here belong to you:

Deeply Breathing: How it reduces your stress

Mindfulness Meditation: What you should know

Meditation For Kids: The best age to start meditating




Guided Meditation

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