Setting Intentions to Quiet a Busy Mind

Photo by  Simon Migaj  on  Unsplash

Photo by Simon Migaj on Unsplash

A common frustration I hear from many people is the inability to quiet the "hampster brain." I'm guessing you know that feeling when you just want to relax or go to sleep but your mind starts racing with random thoughts or worries or whatever it thinks you need to focus on instead of being calm. It can also happen when we want to focus or be present but find ourselves easily distracted.

As a solution for the busy brain, Meditation is often suggested as an ongoing daily practice. Personally, I love meditation. But let's be honest, it's not a quick fix! It has profound and positive effects, but it can take time to have a noticeable impact. So while I highly recommend starting a meditation practice (here's my favorite app) if you don't currently have one, I want to offer another short-term solution to quiet that busy little hampster wheel. 

You've likely heard of setting intentions to manifest goals and desires. But intention setting can also be used to help you return to the present moment when your mind starts to wander. During sessions, when clients mention they are struggling to relax and quiet the mind, I invite them to set an intention for the session. This can be just a word or two to help you come back to the present moment. And it works better than just trying to focus on the breath. 

To get you started, here are some common intentions that apply to most people at some time or other. Choose an intention that serves you best in each moment, whether it be for sleep, receiving massage or acupuncture/energy healing, meditation or focusing the mind on the present situation.














I release ______ (fears, anger, negativity, resistance, etc.)

I am _____(free, whole, deserving, etc.)

This no longer serves me. / I release what no longer serves me.

There is only this moment.


Next time you feel distracted by thoughts, take a few breaths and invite yourself to set an intention.

Ask "What do I need in this moment?"

Usually, the first word or short phrase that pops into your head is the most potent intention for that moment. Say it out loud or feel it in your body. Also keep it positive and non-judgmental. Saying "be quiet, brain," probably isn't a helpful intention. ;-)

Trust yourself and focus on the intention. Breathe it in to your whole being. Exhale out the busy thoughts and return to the intention when your mind wanders.