My Mind Feels Scattered. How Do I Find My Way Back to Calm?
Updated: Sep 28
Watching the news, documentaries, and hearing people debate left and right can leave you feeling like everything is a mess on top of everyday life.
You may be starting to question your own behaviors, thoughts, relationships, and faith…
Am I suicidal?
Am I in a healthy relationship?
Am I burnt out and need a break?
Am I a good parent?
Can God make something of my past?
Do I have hope for my future?
The thoughts and fears may be spinning and racing, leaving you unsure of what to do next or how to find a sense of calm.
You don't have to answer every question at once. One way to begin is by taking a few moments for mindfulness practices, creating some space to slow down, become present, and notice what you may be experiencing. Below are a few simple practices you can try.
Once you have taken time to practice slowing down your thoughts, then you will want to practice challenging your negative thoughts. You can review my 'Renewing Your Mind' blog post to practice those next steps.
Finding Calm: Mindfulness Moments
When you have about 10–15 minutes alone, pause and take some time to walk outside or find a comfortable space where you can be still.
Stand in a relaxed posture with your shoulders away from your ears and your arms down and palms facing out and your eyes closed, take some big deep breaths slowly in from your nose and out through your mouth. As you breathe, allow yourself to notice what is happening in your mind and body without judging your thoughts or feelings.
Box Breathing
Begin by breathing in for four seconds, holding your breath for four seconds, breathing out for four seconds, and then resting for four seconds. You can imagine drawing a box in your mind as you move through each part of the breath.
Repeat this a few times and notice whether your mind and body begin to relax.
5-4-3-2-1 Mindfulness and Grounding Practice
Once you have taken a few slow breaths and feel a little more settled, begin to notice what is happening around you. There will be no need to change or judge what you notice, simply allow yourself to be present in the moment.
5 Things You Can See Open your eyes and look around you. Notice five things you can see. Looking at the details, the shapes, colors, textures, and scenery around you. Maybe you notice green grass, a nearby pool, the desert landscape, a colorful object, or the clouds in the sky.
4 Things You Can Feel
Bring your attention to your sense of touch. Notice four things you can feel against your skin. Maybe the sun is warming your arms, the wind is giving you goosebumps, or rain is landing on your feet. You can also notice how your clothing feels against your body. Is it soft, breathable, itchy, tight, or soothing?
3 Things You Can Hear
Pause and listen for three sounds around you. Maybe you hear car horns from busy traffic, leaves blowing in the wind, children playing nearby, a pool splashing, or raindrops falling on an umbrella.
2 Things You Can Smell
Take a slow breath through your nose and notice two things you can smell. Perhaps it is freshly cut grass, chlorine from a local pool, the mist from the rain, dust from the desert, paint from a recent project, or even the smell of food nearby.
1 Thing You Can Taste
Finally, bring your attention to your sense of taste. Think about the last thing you ate or drank. Notice the flavor that remains in your mouth or on your tongue. Take a moment to notice whether one particular flavor is lingering.
Take one more slow, intentional breath. Notice your body, your surroundings, and the present moment before continuing with your day.
For Those Who Want Their Chrisitan Faith to be Part of This Practice
Christian Mindfulness Visualization: Psalm 23:2-3
As you are remaining in this relaxed moment, close your eyes and take a few slow, intentional breaths. Continue breathing in slowly through your nose and out through your mouth. Allow your mind to visualize the Lord guiding you along a path to a green pasture.
Imagine that you are walking together, hand in hand as the Lord remains with you in each moment. As you arrive at the green pasture, imagine Him guiding you to rest there. Continue breathing in and out as you take notice of how your senses are responding to this moment.
What are you seeing, hearing and feeling? How does your body respond to the soft grass, wind blowing and the sheep nearby? Allow yourself to rest and sink into the grass, breathing in this moment.
After some time, imagine standing and walking with the Lord toward nearby calm waters. As you watch the stream flow gently over the rocks, continue breathing slowly in and out. Allow each breath to remind you that you can pause, rest, and allow your thoughts to pass by like the streaming river.
Spend a few moments in prayer, asking God for wisdom, guidance, and His armor of protection as you move forward in your day. (Ephesians 6:10–19)
Take a few more deep breaths. When you are ready, gently bring your focus back to the present moment and open your eyes.
Faith-Filled Encouragement
The Lord is with you and support is available, no matter what you may be experiencing. As you pause, breathe, and make space to be present, remind yourself that you do not have to carry everything on your own.
Consider holding onto these truths:
What others may see as shame, the Lord can redeem into a story of hope and restoration.
You may have experienced abandonment or rejection from others, but you are never abandoned by the Lord.
Psalm 147:3 reminds us that He heals the brokenhearted and binds up their wounds.
Jeremiah 29:11 reminds us that He has plans to give you a future and a hope.
Even when you cannot see the way forward, you can take the next step one breath, one moment, and one day at a time.
A Closing Reminder
These may be new practices for you and creating new healthy habits takes time and ongoing practice.
If you are looking for a space to be heard, make sense of what you are experiencing and practice a sense of calm, Beautiful Authenticity Wellness & Clinical Services offers trauma-informed therapy and Christian-informed counseling in Arizona, with telehealth services available in California.
