By Faye Martins and Dr. Paul Jerard, E-RYT 500, YACEP
Can meditation reduce mind clutter? Yes, a trained mind is organized and focused. When the mind isn’t functioning properly, performing even the simplest task is difficult. The problem of confused thinking only seems to get worse as time passes. Unlike other parts of the body, which heal independently, the cluttered mind often needs help to return to normal. A mind is a complicated form of active machinery that makes us functional. In typical situations, the curious and energetic nature of the mind serves us well. Left to its own devices, however, the mind can become its own worst enemy. Hence, there is a potential problem with an untrained mind.
The Over-Active Mind
Cluttered thinking is often the result of an over-active mind. The cluttered mind races from one thought to the next without ever truly solving problems. Over time, this frantic activity forms a habit, and the mind becomes less capable of properly processing even the simplest information. Since the mind is habitual, muddled thinking becomes a habit, and it is often one habit that is difficult to break. Fortunately, we know enough about the mind to suggest a natural and non-chemical solution. Meditation is the oldest treatment to reduce mind clutter known to humankind.
About Counseling
Meditation focuses on bringing order and harmony to a chaotic mind. By teaching the mind to focus intently on one specific thought, meditation helps the mind to better process all thoughts. Where standard medical science may use drugs and counseling to relieve the chaotic mind, there are many counselors who endorse meditation as an adjunct therapy. Meditation requires only the simplest methods to bring the mind toward a state of stillness. We strongly suggest students seek professional counseling first when students have problems. The reason is: A professional counselor will get to the cause, source, and treatment of chronic problems. Meditation and Yoga teachers should not be counseling unless they are professional counselors.
About Yogic Meditation
Yogic meditation has been using natural resources within the human mind and body to provide mental relief for centuries. The body and mind are expected to work together through Hatha Yoga, strengthening the other. Even the most simple Yogic exercises can greatly impact removing clutter from the mind. Before the classic asanas (Yogic postures), formal training relies on breath control (pranayama) to still the mind. By observing and controlling their breathing, Yoga practitioners learn to examine their thoughts and the world around them carefully. Over time as these practices become a habit, the minds of those who practice meditation and/or Yoga learn to process information in better ways.
About Mindfulness Meditation
Mindfulness meditation entails focusing and being aware of your thoughts and surroundings. The goal is to be present in the moment and not get caught up in your thoughts. This can be a difficult task for some people, but with practice, it can become easier. There are many benefits to mindfulness meditation, including reducing mind clutter. When you focus on your breath, it allows you to be in the present moment and let go of any thoughts that may be causing you stress or anxiety.
Positive Perspective
Mindful breathing can be a helpful way to reduce mind clutter because it allows you to focus on what is important in the moment. Additionally, mindfulness meditation can help you become more aware of your thoughts and where they come from. This can help you to be less reactive to your thoughts and instead, observe them without judgment. Lastly, mindfulness meditation can help you to appreciate the good things in your life more. When you are constantly buried in your thoughts, it can be easy to forget about the positive things in your life.
Gratitude Meditation
If you’re like most people, your mind is constantly buzzing with thoughts, many of them negative. This can lead to stress, anxiety, and a general feeling of unhappiness. There’s a way to calm your mind and reduce the negative chatter: by practicing gratitude meditation. Gratitude meditation is a form of mindfulness meditation in which you focus on things that you’re grateful for. This can be anything from your health to your family and friends to your favorite possessions. The key is to really focus on the positive feelings that come with the things you’re grateful for. The benefits of gratitude meditation are numerous. Studies have shown that it can reduce stress and anxiety, improve sleep, and boost overall well-being. It can also help to increase feelings of happiness and satisfaction with life.
An Unconventional Method for Preparation
Usually, meditation and/or Yoga instructors teach students who have not learned the art of mindfulness. Our students can barely sit still because of consuming stimulants and being plugged into electronic devices all day long! Additionally, our students sit on chairs, couches, and benches. Their bodies are not used to sitting on the ground. Many people have not sat on the ground since they were children. For this reason, we propose techniques that are not classical and can be practiced in an office. We ask you to think outside the ashram and into the busy lives of people who work more than one job to make ends meet.
Postures and Breathing
One Yoga asana, or body position, that is particularly good before meditation is the Standing Arm Reach. We call this “Touch the Sky.” Sitting or standing while reaching with your arms skyward will carry out this basic posture. Do not lock any joints, and be mindful of your breathing. There are many options for pranayama, but let’s keep it simple. While stretching as much as you can, relax, inhale, and exhale slowly. Performing this action and other Yoga poses adapted to an office chair several times per day is a simple and effective way to reduce mind clutter while preparing the body and mind for a meditation session.
About Mantra Meditation
Mantra meditation is a simple and effective form of meditation that can be used to reduce mind clutter. A mantra is a word or phrase that is repeated over and over again, either out loud or silently in the mind. The repetition of the mantra helps to focus the mind and can lead to a more relaxed and clear state of mind. There are many different mantras that can be used for mantra meditation, and you can choose one that resonates with you or that has special meaning for you.
English Mantra Examples
Some examples of mantras that can be used for mantra meditation include: “I am peaceful and calm” or “I am surrounded by healing energy.” The repetition of the mantra can be done for a specific amount of time, such as 10 minutes or 20 minutes, or it can be done for as long as you like. It is important to focus on the meaning of the words of the mantra and to let go of any other thoughts that may come into your mind. If other thoughts do come into your mind, simply return your focus to the mantra. Let thoughts come and go, but always come back to your mantra.
Side Notes for Teachers
As mentioned before, whether you teach in a studio, health club, office space, ashram, remotely by Zoom, or another online platform, you usually reach out to people who have not trained their minds. In some cases, the management may only want generic meditation with no foreign words. These are points you cover within the interview process. If you have your channel or online studio, you may be less willing to compromise. Most of what we teach are methods that have worked for us or our students, which makes eliminating practical methods that work difficult.
Making Classes User-Friendly
Nevertheless, it is wise to develop your program in a way that is user-friendly. If you can explain it in an Email or during an interview, this helps potential students and program coordinators know what you are presenting. Don’t be offended if a facility wants you to do an audition, and don’t get upset if you are not hired immediately. Test your teaching out on people who have no experience, and keep improving as you go.
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