4 ways to calm the mind ‘chatter’ and be present
These days it can be difficult to focus on one thing at a time as we’re constantly surrounded by distractions. There’s often a constant chatter in the mind and it’s us usually thinking about the past, worrying about the future or feeling anxious in the present. Feeling stressed or anxious can make it more difficult to stay present. Being present means being in the moment or you can call it in your ‘flow’. It’s about being here and now without your mind wondering off thinking about the past or worrying about the future. Being present can reduce stress, increase focus, and increase wellbeing and happiness in general. Here are 4 ways that can help you to be more present.
Breathing exercises
Becoming aware of how you breath as well as learning how to breathe properly can help you to regulate emotions, reduce anxiety, improve mental clarity, and help you to feel calmer. Paying attention to your breathing can help you to stay in the present moment because it gives the mind something specific to focus on, but also the act of slow calming breaths results in balancing the nervous system. This means you’ll feel calmer and more resilient. Try a simple exercise for a few rounds, breathing in through the nose for a count of five and breathing out through the nose for a count of five. Have a little pause at the top of the in-breath and at the end of the out-breath.
Body scan
Scanning your awareness across your body parts from head-to-toe increases body awareness, releases tension and can help you to stay present. Doing a body scan just before bed can also help with sleep. You can find many body scan meditations online.
Movement
Movement such as gym-training or yoga can increase mind-body connection, reduce stress, and allow us to be focused on the present moment. Exercise can allow us to be in a ‘flow’ state. Even a walk in nature can help us to become more present as we take notice of our surroundings. Try to do some form of physical activity each day.
Gratitude
Practicing gratitude or appreciation takes us out of the head. It helps us to feel more positive and lifts the mood. By focusing on all that we appreciate in our lives, it allows for us to put things into perspective and for the mind ‘chatter’ or worry to lessen. Practice cultivating a feeling of appreciation when you wake up on a morning.
Testimonials
ANDY MADLEY, REFEREE
I felt instantly at ease. It was clear from the beginning that she was only there to help and not judge. After taking a food diary, Ann-Marie put together a bespoke plan to ensure I was in prime condition to match my energy requirements throughout the week, from what to eat the day before match day, what to eat and drink on match day as well as recovery plans. I have seen huge benefits. An increase in energy as well as mood have been clear. The plans are very simple to follow and she has a great way of explaining complex scientific information into lay terms. I 100% recommend anyone who needs help in any way to contact Ann-Marie. Whether that be a drastic lifestyle change to tweaking current habits to create an extra 1% improvement
TONY MULLIN, DIRECTOR
We commissioned Ann-Marie to do a programme of 6 classes on nutrition to our online cafes. They went down a storm; people finding out loads of information on nutrition and having fun swapping recipes. She made them fun and informative and we had great feedback. She was also a guest on our podcast telling is about how our nutritional needs, and the way we experience food changes as we age. We will definitely be using her again!
KATIE
I got to the point where I would head out on a run and instantly feel fatigued. Since my sessions with Ann-Marie, I feel so much better. My muscles feel stronger and I don’t feel the fatigue I was feeling before. The coaching sessions were great, and provided support and guidance, which is just what I needed.
KIRSTY
Since my sessions with Ann-Marie I have re-wired my view on carbs; I’m now meeting my energy needs, feeling better and healthier. My performance during my training has significantly improved along with my recovery. Whilst I knew nutrition was important, it surprised me how much of a difference it makes when you get it right. Not only do I feel better, but I look better too!
GILES
I wasn’t getting the most out of my training sessions, and poor fuelling and recovery left me feeling tired with no real progress in performance. I have now factored different foods into my diet and increased my intake of carbohydrates in a strategic way. My diet is much better rounded (and enjoyable) as a result. I have a much better understanding of: what; when; and how much I need to eat to meet my energy and recovery demands. Ann-Marie is a great educator. I found it so helpful to cut out all the noise and work directly with an expert to get it right for me.