How do I slow my brain down and relax?

[Rae36]

Just that really. I can't stop. I can't just sit. I'm always reading or scrolling or jumping from podcast to news article to tv show. I'm reading about 5 different books because I can't seem to concentrate on any one thing.

I never used to be like this.

Someone was telling me recently about their 30 minute daily meditation and breathing. I can't sit and breathe for 30 seconds without fidgeting. I couldn't believe she managed 30 minutes.

How do I start? Do I start with 1 minute or something totally pathetic then build up 30 seconds a day? Do I just sit and breathe for 1 minute?

Please don't recommend me apps or anything guided to listen to because then I just get tucked into more flitting from thing to thing. I think I just need to sit still. But I find it so hard.

My brain is never still or empty. It can't be good for me.

I was going to suggest meditation. Start with 5 or 10 minutes. Choose something to focus on could be your breath, could be the feeling of your feet on the floor or the feeling of your hands resting on your legs. Doesn’t matter.

Set a timer and turn your attention to your chosen thing. Your mind WILL wander. That’s the whole point. In order to train it, you need it to wander off somewhere so you have something to bring it back from. The aim isn’t to clear it of all thoughts. That’s impossible; it will think of stuff. When you notice it’s wandered, and without judgement, just bring your attention back to whatever you were focusing on. Rinse and repeat. You’re training it like a muscle to not get caught up in the mental chatter.

The thoughts will still happen, your mind is designed to think. Not even the most experienced monk will have an empty, still mind. But you get caught up in them less, not dragged around from one thought to the next, or in the stories we tell ourselves. More able to focus. More able to just observe the thoughts; like sitting at the side of the road and watching the traffic instead of chasing the cars.

Go outside, lie on your back and stare at the sky and just let your mind drift.

Or go and have an hour in a flotation tank. Total relaxation.

Colouring in. Maybe while listening to music or an audiobook if you need to be busier. I did it last night and although I've never been a fan of colouring it was the first time in ages that I have sat and done one thing for a couple of hours.

Doing something that does require your brain like a sudoku or a crossword can be helpful.
Or something that needs your hands, like knitting or gardening.

Following - I could have written this, OP!

Definitely look into mindfulness.

A few suggestions - pottery (throwing) - it takes concentration and is very absorbing. Lose focus, and your pot goes wonky. It’s physically quite hard too.

Exercise. You’ll sleep better afterwards. I have been running for a few months and it makes me very conscious of my thoughts and how they sort of jumble around, but the rhythm of running seems to help me notice that they are only thoughts. If that makes sense!

Meditation. Don’t start with 30 mins a day! Find a two or three minute one. Do it as part of your day - on the bus or train is a good time to choose. I meditate in my lunch hour, for up to 15 mins. It has been transformative. Seriously, try a really short meditation and do it daily - you will see results so quickly you’ll want to continue.

Choose to say no more often. You won't and can't read all the articles, listen to all the podcasts and read all the books so stop trying to do it all. You need space to process what you are looking at. Your brain needs time to absorb and reflect otherwise it becomes all too consuming.