Strategies for a Calmer Mind by Kathy Wise

Our mental state plays a pivotal role in shaping the quality of our sleep and the tone of our day. The moments just before bed and upon waking are some of the most crucial times to manage your thoughts and what they create effectively. These transitional moments can set the stage for a restful night or an energised morning, depending on how we handle them. By practicing techniques that calm the mind and set positive intentions, we can create a more peaceful bedtime routine and a mindful, productive start to the day.

Calming a Racing Mind Before Bed

When you lie down at night, it’s easy for the mind to race with thoughts about the day—what went well, what didn’t, and what still needs to be done. The key to peaceful sleep is learning to work on processing these thoughts. One approach is with writing down all of your troubles, worries, stressors, observations of the day, emptying out the mind onto the page.

Using SelfMask to Quiet the Mind

Using SelfMask is a method that can help you transition from a state of mental busyness to one of calm. The subliminal on the mask helps divert your attention from worries and promote relaxation. Calming music, white noise, or guided relaxation exercises are helpful tools to dissipate thoughts that are on the mind. https://www.selfmask.com

You can also use breathing techniques—such as deep breathing or progressive muscle relaxation—to calm your nervous system, further supporting the transition into sleep. These practices work together to signal to your brain that it’s time to wind down, helping reduce the mental clutter that often comes before bed.

Tips for Emptying Your Mind Before Bed

In addition to using SelfMask, here are some other strategies that can help clear your mind:

  1. Journaling: Writing in a journal provides an outlet for processing thoughts.
  2. Gratitude Practice: Mentally listing things you’re grateful for helps shift your focus away from stressors. Gratitude is a powerful tool for refocusing and providing a more calm state for the mind.
  3. Physical Activity: A brief evening routine of light stretching or yoga can release physical tension and signal to your body that it’s time to slow down.

Managing Thoughts Upon Waking

The first few moments after waking are just as significant, as they set the tone for the entire day. The rush of morning thoughts—about tasks, worries, and plans—can easily overwhelm us before we’ve even had time to fully wake up. Being intentional about how we greet the day can greatly improve our mood and productivity.

Awareness of Morning Thoughts

Start by becoming acutely aware of what’s running through your mind when you first wake up. Often, it’s easy to default to a state of autopilot, thinking about tasks or concerns. Instead, take a moment to breathe deeply, acknowledge your thoughts without judgment, and gently refocus your mind.

Focus on Positive Pursuits

One of the most effective ways to shape a positive morning mindset is by focusing your thoughts on positive pursuits:

  1. Mood Board Visualisation: Take a moment to mentally review your mood board or vision board, imagining yourself living the life you’ve envisioned. Picture the success, joy, and fulfillment you want to experience. By visualising your goals with clarity and intention, you start the day with a sense of purpose.
  2. Guided Visualisations: If you enjoy guided visualizations, use them to ground yourself and set an intention for the day. Whether you use a pre-recorded audio or simply guide yourself through a calming script, visualising your day unfolding in a positive way can be incredibly powerful.
  3. Mindful Awareness: Resist the urge to jump into your phone or immediately start planning. Instead, take a few moments to sit still, breathe, and allow your mind to gradually shift into a more present, focused state. This is a time to ease into your day, setting a calm and deliberate pace for the hours ahead.
  4. Reflect on Your Goals: Focus your morning thoughts on the larger picture. Reflect on what you’re working toward and why it matters to you. This mental framing can help guide your decisions and actions throughout the day, keeping your mind centered on long-term goals rather than short-term distractions.

My Personal Practices

These are some of my tools that help keep my mind clear, before bed I take a cold shower. The cold shower, in particular, has a unique ability to reset the nervous system, helping to clear your mind. I write in my Inspired Genius Journal  https://www.inspired-genius.com/store ,writing in your journal allows you to unload, reflect, and review what went well and what didn’t. Then it’s off to sleep with my SELFMask comforting me to sleep.

In the morning, I love to focus on positive pursuits, like picturing my mood board and doing guided visualisation sessions. This empowers me, aligns my energy with what I’m wanting from my day. By practicing similar techniques, you create a consistent rhythm that promotes calmness, clarity, and intentionality—both before bed and upon waking.

Find out more about the many benefits of SELFMask. Tap the link to our blog www.selfmask.com/blog

Please visit our Facebook page: https://www.facebook.com/selfmaskaustralia

And join us on Instagram: www.instagram.com/selfmaskaustralia

Email: kathy@sunandsage.com.au

Kathy Wise

Kathy is a Qualified Counsellor, Top Selling Real Estate Agent, Property Investor, AirBNB Super Host, and Founder of SELFMask – an innovative company that has created a world first Sleep Mask, fusing anti-aging technology, personal development and positive subliminal messaging.

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