Declutter Your Mind: How to Stop Worrying, Relieve Anxiety, and Eliminate Negative Thinking

by S.J. Scott

Here is a simple 11-step process you can use to build the meditation habit: Select a quiet, calm space for your meditation practice where you can close the door to be completely alone. Determine a specific time of day for your practice. If you’ve begun a deep breathing practice, you can use this as your trigger (and starting point) for your new meditation habit. Or you can choose another trigger and practice meditating at another time of day. Decide whether you want to meditate sitting on a pillow on the floor or in a straight-back chair or sofa. Try not to recline as you meditate, since you might fall asleep. Remove all distractions and turn off all digital devices or other devices that make noise. Remove pets from the room. Set a timer for 10 minutes. Sit comfortably either in a chair or cross-legged on the floor with a cushion. Keep your spine erect and your hands resting gently in your lap. Close your eyes, or keep them open with a downward-focused gaze, then take a few deep cleansing breaths through your nose—we recommend three or four breaths at a time. Gradually become aware of your breathing. Notice the air moving in and out through your nostrils and the rise and fall of your chest and abdomen. Allow your breaths to come naturally, without forcing them. Focus your attention on the sensation of breathing, perhaps even mentally thinking the word “in” as you inhale and “out” as you exhale. Your thoughts will wander a lot in the beginning. Every time they do, gently le...