{"id":20562,"date":"2024-02-08T11:42:23","date_gmt":"2024-02-08T18:42:23","guid":{"rendered":"https:\/\/resources2.soundstrue.com\/?p=20562"},"modified":"2024-02-08T11:48:40","modified_gmt":"2024-02-08T18:48:40","slug":"5-tools-to-create-more-space-in-your-mind","status":"publish","type":"post","link":"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/","title":{"rendered":"5 Tools to Create More Space in Your Mind"},"content":{"rendered":"\t\t
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Busyness, distraction, and stress have all led to the\u00a0<\/span>shrinking<\/span><\/i>\u00a0of the modern mind.<\/span><\/p>

I realize that’s a strange thing to say. Most of us don’t think of our mind as something with space in it, as a thing that can either be big or small, expensive or claustrophobic.<\/span><\/p>

But just think about the last time you felt overwhelmed, stressed, or out of control. Chances are, you might not even have to think that hard. You might be experiencing that state right now as you read these words.<\/span><\/p>

What happens in these moments?\u00a0<\/span><\/p>

First, our mind wanders. It spins through\u00a0all sorts of random thoughts about the past and the future. As a result, we lose touch with the direct experience of present time.<\/span><\/p>

Second, we lose perspective. We can’t see the big picture anymore. Instead, it’s like we’re viewing life through a long and narrow tunnel. We become blind to possibility, fixated on problems.<\/span><\/p>

Put these two together and you’ve got the perfect recipe for eradicating space in the mind.\u00a0The landscape of the mind\u00a0begins to feel like a calendar jammed with so many meetings, events, and obligations that these neon colored boxes cover-up even the smallest slivers of white space.\u00a0<\/span><\/p>

So it could be nice for our partner, for our kids, and, mostly, for our ourselves to consider:\u00a0<\/span>how can we create more space in the mind?<\/span><\/i><\/p>

Here are five tools for creating mental space. If you want to go deeper, check out my new book with Sounds True on the topic called <\/span>OPEN: Living With an Expansive Mind in a Distracted World.<\/span><\/i><\/p>

1. Meditation.<\/b><\/p>

You’ve no doubt heard about all of the scientifically validated benefits of this practice. It reduces stress. It boosts productivity. It enhances focus.<\/span><\/p>

That is all true. But here is the real benefit of meditation:\u00a0<\/span>it creates more space in the mind.<\/span><\/i> To get started, try it out for just a few minutes a day. Use an app or guided practice to help you. <\/span><\/p>

2. Movement.<\/b><\/p>

So, maybe you’re not the meditating type. That’s fine. You can still create space in the mind by setting aside time for undistracted movement.<\/span><\/p>

The key word here is “undistracted.” For many of us, exercise and movement have become yet another time where our headspace gets covered over by texts, podcasts, or our favorite Netflix series.\u00a0<\/span><\/p>

There’s nothing wrong with this. But it can be powerful to leave the earbuds behind\u00a0every once in a while and allow the mind to rest while you walk, stretch, run, bike, swim, or practice yoga.<\/span><\/p>

3. Relax.<\/b><\/p>

When it comes to creating headspace, we moderns, with our smartphone-flooded, overly-stimulated, minds seem to inevitably encounter a problem: <\/span>we\u2019re often too stressed, amped, and agitated to open<\/span><\/i>. <\/span><\/p>

Relaxation \u2013 calming the nervous system \u2013 is perhaps the best way to counter this effect and create more fertile ground for opening. When we relax \u2013 the real kind, not the Netflix or TikTok kind \u2013\u00a0 the grip of difficult emotions loosens, the speed of our whirling thoughts slows, and, most important, the sense of space in our mind begins to expand.<\/span><\/p>

How can you relax? Try yoga. Try extended exhale breathing, where you inhale four counts, exhale eight counts. Try yoga nidra. Or, just treat yourself to a nap.<\/span><\/p>

4. See bigger.<\/b><\/p>

When life gets crazy, the mind isn\u2019t the only thing that shrinks. The size of our visual field also gets smaller. Our eyes strain. Our peripheral vision falls out of awareness. <\/span><\/p>

What\u2019s the antidote to this tunnel vision view? See bigger.<\/span><\/p>

Try it right now. With a soft gaze, allow the edges of your visual field to slowly expand. Imagine you\u2019re seeing whatever happens to be in front of you from the top of a vast mountain peak. Now bring this more expansive, panoramic, way of seeing with you for the rest of the day.<\/span><\/p>

5. Do nothing.<\/b><\/p>

Now for the\u00a0most advanced practice. It’s advanced because it cuts against everything our culture believes in. In a world where everyone is trying desperately to\u00a0get more done, one of the most radical acts is to <\/span>not do<\/span><\/i> — to do nothing.<\/span><\/p>

Even just a few minutes of this paradoxical practice can help you experience an expansion of space in the mind.<\/span><\/p>

Lie on the floor or outside on the grass. Close your eyes. Put on your favorite music if you want.\u00a0Set an alarm for a few minutes so you don’t freak out too much.\u00a0<\/span><\/p>

Then, stop. Drop the technique. Drop the effort. Just\u00a0allow yourself to savor this rare experience of doing absolutely nothing.<\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\"\"<\/figure>

Nate Klemp, PhD<\/b>, is a philosopher, writer, and mindfulness entrepreneur. He is the coauthor of the New York Times bestseller Start Here and the New York Times critics\u2019 pick The 80\/80 Marriage. His work has been featured in the LA Times, Psychology Today, the Times of London, and more, and his appearances include Good Morning America and Talks at Google. He\u2019s a cofounder of LifeXT and founding partner at Mindful. For more, visit nateklemp.com or @Nate_Klemp on Instagram.<\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\"\"<\/figure>


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\nAmazon<\/a> | Barnes & Noble<\/a> | Bookshop<\/a> | Sounds True<\/a><\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Busyness, distraction, and stress have all led to the\u00a0shrinking\u00a0of the modern mind. I realize that’s a strange thing to say. Most of us don’t think of our mind as something with space in it, as a thing that can either be big or small, expensive or claustrophobic. But just think about the last time you […]<\/p>\n","protected":false},"author":33,"featured_media":20563,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_expiration-date-status":"","_expiration-date":0,"_expiration-date-type":"","_expiration-date-categories":[],"_expiration-date-options":[],"footnotes":""},"categories":[392,382,1085],"tags":[53],"contributor":[1090],"class_list":["post-20562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-healing","category-mindfulness","category-personal-growth","tag-blog","contributor-nate-klemp","slider-tags-blog"],"yoast_head":"\n5 Tools To Create More Space In Your Mind | Sounds True<\/title>\n<meta name=\"description\" content=\"Learn about 5 tools to create more space in your mind with insights from Sounds True teachers. 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Discover practices for mindfulness, wellness, and spiritual growt\" \/>\n<meta property=\"og:url\" content=\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/\" \/>\n<meta property=\"og:site_name\" content=\"Sounds True\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-08T18:42:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-08T18:48:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2024\/02\/Banner-Image-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"IT Team\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"IT Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/\"},\"author\":{\"name\":\"IT Team\",\"@id\":\"https:\/\/resources2.soundstrue.com\/#\/schema\/person\/56eb8a9da82f3f8f6b74c1ac0b5779f9\"},\"headline\":\"5 Tools to Create More Space in Your Mind\",\"datePublished\":\"2024-02-08T18:42:23+00:00\",\"dateModified\":\"2024-02-08T18:48:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/\"},\"wordCount\":856,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2024\/02\/Banner-Image-scaled.jpg\",\"keywords\":[\"Blog\"],\"articleSection\":[\"Health & Healing\",\"Mindfulness\",\"Personal Growth\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/\",\"url\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/\",\"name\":\"5 Tools To Create More Space In Your Mind | Sounds True\",\"isPartOf\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/resources2.soundstrue.com\/blog\/5-tools-to-create-more-space-in-your-mind\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2024\/02\/Banner-Image-scaled.jpg\",\"datePublished\":\"2024-02-08T18:42:23+00:00\",\"dateModified\":\"2024-02-08T18:48:40+00:00\",\"description\":\"Learn about 5 tools to create more space in your mind with insights from Sounds True teachers. 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