How To Be Mindful When Your Mind Is FULL

What to do when "your cup" is overflowing ....

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I don’t know about you, but my mind has been FULL lately more than I’ve been mindful. It feels like “my cup overfloweth”.

I have been leaning more and more into my mindful practices lately. You see, when I get overwhelmed—emotionally or intellectually—it helps me to center, get in tune with the present moment, and regroup. Yet, lately, I get antsy during my regular morning meditation, so I’ve been working on incorporating more mindful practices throughout my day.

With each practice, I can let go of just enough to keep my mind (and cup…) from overflowing.

I thought I’d share a few of my favorite mindful practices with you in case they may interest you, too.

Three New Things

There is a thin line between going about our day-to-day activities unconsciously and being more present and conscious.

My husband recently listened to a podcast about how much of our mental processing happens in the background without us being fully aware. He told me he learned that our subconscious mind drives up to 95 percent of our thoughts and actions! That is a lot that is happening on autopilot!

You see, we can do this because our brains are designed to recognize routine and rely on pre-established patterns for efficiency. This is how habits also get ingrained (good ones and the not-so-good ones!)

I imagine you’ve had the experience of driving a route you often drive and suddenly realizing that you don’t remember parts of the trip. “Wow, did I pass that intersection already? I don’t remember that light!” ... This happens because you are going through the motions, not fully engaged or conscious of what is happening in the present. It’s scary, but this is your brain being efficient. This is also why we don’t have to “think” to get our heart to beat or to swallow or breathe.

The Three New Things technique helps us become more present.

How to practice: The next time you are out for a walk, drive, or do something you typically always do, try to find three things you’ve never noticed. This will bring your mind to the present moment. I have been trying this out.

I do a walk a few times a week around my development. I have walked the same streets, past the identical houses and condos, many times. This past week, while walking past a development of condos with the same design, I decided to try to notice new things. As I looked more closely, I noticed that while the condos are similar, a few sets had a slightly different siding color. I also began to see that their doors were of various types and colors and realized they had somewhat different configurations of where the garages were, the shape of their front steps, etc. It was interesting to me that I had never noticed these things before!

“You can’t stop the waves, but you can learn to surf.” — Jon Kabat-Zinn

Pause and Reflect

Often, we react without thinking—whether snapping at someone or rushing through a task without giving it much thought. It could also be negative self-talk that no one hears about. Pausing before responding or acting — gives you (and your brain) a moment to check in with your emotions, thoughts, and body. Then, you are not on auto-pilot but can choose a behavior or action that is more appropriate (and in tune) with the moment.

How to practice: When you feel the urge to react automatically (like feeling frustrated or stressed), take a few deep breaths. Ask yourself: "What am I really feeling right now? Is this reaction serving me?" This moment of reflection helps you create space between stimulus and response, allowing you to choose a more thoughtful and conscious action.

Let it RAIN

I often listen to Tara Brach, a mindfulness writer and teacher. I love a technique she teaches that is called RAIN. Similar to the pause and reflect method I just explained, this one has a few more steps, and it really slows things down because there is more to this practice. Instead of letting us be overwhelmed by emotions, a mindfulness technique like this enables us to step back and observe them with curiosity rather than judgment.

I find that I am more successful using this technique when dealing with an overwhelming feeling that feels too large or is lingering.

How to practice:

The RAIN method is Recognize, Allow, Investigate, Nurture. It is great to try this when you are facing strong emotions.

• Recognize what you’re feeling. (Be curious ..)

• Allow it to be there without judgment. (Give it space and attention)

• Investigate where you feel it in your body. (Is there a place in your body where you feel it most? Zoom in on this for a moment. Breathe.)

• Nurture yourself with kindness. (Practice self-compassion. You are not alone in this feeling! What might you say to a friend who is experiencing this?)

Concious Breath

Breathing is one of the quickest ways to reconnect with the present moment. We do it without thinking, yet bringing awareness to this activity is a great way to become present.

When we’re on autopilot, in a state of anxiety, or overwhelmed, our breath often becomes shallow and irregular, which can contribute to feelings of stress and anxiety. Bringing our awareness to our breath helps to anchor us back into our bodies and out of our racing minds. Slowing things down with our breath also slows our neural pathways and eases anxiety.

How to practice:

4-7-8: Try a simple breathing exercise like the 4-7-8 method: inhale for a count of 4, hold for 7, and exhale for 8. Focus all your attention on the breath, feeling the air enter and leave your body.

Box breathing: Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec. Imagine the four sides of a box.

These techniques help break the cycle of unconscious thinking and bring you back to the present.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh

Grounding Yourself in the Present Moment

Mindfulness isn’t just about meditation; it’s about engaging fully in what you’re doing. Here is another way to become more present in whatever you are experiencing.

How to practice: 5-4-3-2-1 grounding technique when feeling overwhelmed:

• Name 5 things you can see.

  • Breathe

• 4 things you can touch.

  • Breathe

• 3 things you hear.

  • Breathe

• 2 things you smell.

  • Breathe

• 1 thing you taste.

  • Breathe

Start Your Day with a Moment of Stillness

Before jumping into the busyness of your morning, take just 5 minutes to sit in stillness. Focus on your breath, feel your body, and center yourself. This moment of mindfulness can set the tone for the entire day, helping you approach tasks calmly and clearly.

When I start my day with my morning “sit,” I feel “ready” for whatever the day may bring. This practice can also help you create a solid foundation of calmness and clarity, reducing the rush and anxiety that can take over when we start the day in a reactive state.

How to practice: If you are new to meditation, there are many meditation apps—free and for subscription—you can try. You can also turn to YouTube to explore the many options for meditations and visualizations there. Many offer guided meditations or those guided by music.

PRO TIP: You can also create an evening practice before bedtime, which helps set the stage for restful sleep. Try gentle stretching, meditative breathing, or reflecting on the positive moments in the day that you are most grateful for before you close your eyes to sleep.

Feel free to let me know if you have any other mindful tips for us to try or if any of these work for you! I love to hear from you in the comments section!

In this age and time of so much stress, I find these helpful in reducing (or giving me a reprieve) from the stress I am feeling, helping me navigate my emotions, and giving me more clarity about what I’m feeling and how I want to take action (if any).

“The mind is everything. What you think you become.” Buddha

Focusing on the present gives me a greater appreciation for what I have. It deepens my connection to the many joys present despite what is happening around me that I can’t control. The more I practice, the less likely I get stuck in a cycle of fear, and my life feels richer, fuller, and more meaningful. I hope they offer similar benefits to you, too.