Emptying the Mind: Destress and Clear Your Mind for a Better Life

Have you ever heard of the term monkey mind? The term monkey mind is a Buddhist concept that refers to having a restless, unsettled, or confused mind (1). This term likens the brain’s tendency to always jump from one thought or feeling to another, to a literal monkey that’s always swinging from limb to limb, branch to branch (2).

Our society loves to elevate the go-getter archetype and encourages our brains to always be buzzing or working. While there’s nothing wrong with thinking ahead, being a go-getter, and thinking of ideas to better ourselves or our lives, we unfortunately forget that, like our bodies, our minds also need rest. 

Failure to calm the monkey mind can lead to increased levels of stress and anxiety (3). This is where the concept of ‘emptying the mind’ comes in. Read on to learn how emptying your mind can help give your brain a break allowing you to be a better you.

What Does Emptying the Mind Mean?

Authors from a study published in the Annals of the New York Academy of Sciences stated that emptying your mind can also be known as mindful awareness, which refers to the ability to focus on present sensory input without cognitive elaboration or emotional reactivity (4). This sounds incredibly complicated.

However, a simpler definition of this can be found in an editorial article published in the Holistic Nursing Practice journal. Here, the author describes this concept of emptying the mind as a meditation process where you sit still and allow your thoughts to flow through your head without paying attention to them or directing them in any way (5).

The author claims that as they do this, the flow of these constant thoughts slowly reduces to a slow trickle that eventually disappears leaving their mind and body calm and relaxed, long after the meditation period has ended (5).

According to the dictionary, to empty your mind means to try your best to think about nothing (8). It means to purposely put a stop to the constant stream of thoughts that are with us every day. When you learn the practice of emptying your mind, the brain becomes accustomed to entertaining a few thoughts per minute instead of automatically replacing a new thought with another (17).

While not all thoughts that constantly go through our minds are bad, sometimes we may experience thinking of negative and unwanted ones, which could lead to great distress, anxiety, depression, and even violent outbursts to some people if not taken care of (14). The feelings you get when emptying your mind are a sense of calmness and eventually clarity.

How to Empty Your Mind

From the above explanation, it can be understood that ‘emptying the mind’ simply means draining your brain of constant thoughts and simply allowing it to be still and calm. But how exactly do you go about doing this?

Here are some tips and ways to clear your mind:

• Find a Distraction

If you’re wondering how to clear your mind instantly, then this is it. According to a paper published in the Cerebrum Journal in 2019, the human brain has evolved to only be able to concentrate on one task at a time. The authors stated that the concept of multitasking is a misnomer, as the human mind and brain lack the architecture to perform two or more tasks simultaneously (6).

So how does this work for emptying the mind?

If your brain can’t pay attention to more than one thing at a time, then finding something else to concentrate on can help you get rid of the monkey mind or any jumbled up or negative thoughts that you may be having.

Studies have also shown that distractions can be a great tool for emotional regulation and cognitive behavior therapy. Finding the right distractions can be beneficial as they help negative emotions by enhancing positive emotions and facilitating cognitive reappraisal, in addition to helping with problem-solving, meaning in life, and the satisfaction of needs (7, 8)

Simple and healthy ways to distract yourself include:

1. Playing some soothing music, e.g. instrumentals or jazz
2. Cuddling with your pets or a loved one
3. Taking a walk
4. Doing some chores
5. Exercising or dancing
6. Taking a nap
7. Watching entertaining TV shows

Running a never-ending rat race, shoving trauma further and further away, falling into self-harming thought patterns, living life that’s eclipsed by constant anxiety and fear – this is what an average person goes through every day. Not addressing it will only pull you deeper into a downward spiral. BetterMe: Meditation & Sleep app will help you gain a new perspective on life and help you regain that long-lost internal balance!

• Try Journaling

Journaling is another great way to help with emptying your mind. Research over the years has shown that this practice can help your mental health and general well-being. 

Journaling achieves these results by improving your ability to deal with stress, decrease burnout, and help with the treatment and management of mental illnesses such as PTSD, anxiety disorders, depression, and mood disorders (9, 10, 11, 12).

Whether you’re using a pen and paper or an app to write down your thoughts, the act of writing them down will help you clear and empty your mind.

• Try Mindfulness

Mindfulness is described as a state of active, open attention to the present where you observe your thoughts and feelings without judging them as good or bad (13). 

The practice of mindfulness is used as a tool to foster awareness and acceptance, which helps foster a sense of self and consciousness. Acceptance helps us avoid self-criticism and judgment while identifying and managing difficult emotions (13).

Research has shown that practicing mindfulness can improve emotional and behavioral regulation, reduce anxiety and depression, lower blood pressure, improve sleep, help with pain management, and overall improve quality of life (14, 15).

That being said, mindfulness always goes hand in hand with meditation. Check out our article on ‘What does meditation feel like?’ to learn more about this practice and how to do it well.

• Try Chanting Mantras

In Hinduism and Buddhism, a mantra is a sacred utterance – it can be a syllable, word, or verse – that is considered to possess mystical or spiritual efficacy (16). 

In addition to the spiritual aspect, mantra meditation can help quiet and focus the mind by simply continuously uttering the word or phrase of choice, either out loud or silently (17). 

Research has shown that this practice can help practitioners cope better with stress and anxiety, while also helping with the management of hypertension and improving immunity (18, 19).

Check out our article on meditation mantras for beginners to see examples of mantras you can use to empty the mind and in your daily life.

• Connect with Friends or Family

Whenever you’re stressed, you may not want to be around people. Hiding away and trying to solve your problems may seem like a good idea, but in truth, it may make you even more stressed. Being surrounded by family, friends, and loved ones, even without actively participating in the activities they’re doing is a great way to unconsciously empty your mind and improve your mental health (20).

Read more: Weight Loss Mantra: Get Rid Of Emotional Eating

How to Practice Meditation for the Emptying of the Mind?

As demonstrated above, meditation is a perfect way to clear the mind of thought in order to be calm and relaxed. If you’ve never meditated before, here are some simple tips to get you started:

• Find a calm, quiet spot in which to sit.
• Keep your back straight, but not stiff, and your legs crossed in front of you with your hands on top of your legs.
• Slowly close your eyes and simply sit and feel your presence. Pay attention to your breathing. Breathe deeply to feel your body expand when you breathe in and contract when you breathe out.
• When your mind starts to wander, bring it back to your breathing.
• Let go of any thoughts or feelings that are in your mind. If any new thoughts try to come in, let them go and don’t hold on to any of them.
• Try keeping your mind as empty as possible. If you initially can’t do this, just stay focused on your breathing. Please note that your eventual goal will be to keep your mind completely empty so you don’t have to pay attention to your breathing.
• Do this for up to 2 minutes (or more if you’re able), and once the time is up, slowly open your eyes and let them and your body re-familiarize themselves with your surroundings before you get up and walk away.

If you’ve been tasked to help a group of people learn how to empty their minds and are not sure how to go about it, our article on how to lead a guided meditation may be of help.

What Are the Best Yoga Asanas for Emptying Your Mind?

Yoga asanas simply mean yoga poses. Studies have shown that this practice helps boost relaxation, enhances awareness, helps people make better life choices, and is beneficial for stress relief and management and depression management (21, 22, 23, 24).

Here are some incredible yoga asanas for emptying your mind whenever you feel stressed or overwhelmed (13):

Child’s Pose

• Get on your hands and knees on the floor on a mat.
• Spread your knees wide, up to the edges of your mat, and keep the top of your feet on the floor, with your big toes touching at the back.
• Bring your belly to rest between your thighs and root your forehead to the floor. Keep your shoulders, jaw, and eyes relaxed. If you can’t rest your forehead on the floor, place a stack of books at your head or rest it on your closed fists.
• Stretch your arms in front of you with the palms toward the floor, or bring your arms back alongside your thighs with the palms facing upward. Do whatever feels best and most comfortable for you.
• Stay in this position from 30 seconds to a few minutes. Remember to keep breathing deeply in and out.

Big Toe Pose

• Start by standing with your feet parallel and hip-distance apart, and your arms relaxed at your sides.
• Exhale and bend forward from the hip, keeping your legs straight. Wrap your index and middle fingers of each hand around the corresponding big toe, and then wrap your thumb around the other two fingers to secure.
• Exhale and fold yourself further forward, aiming to draw your forehead toward your shins. Remember to keep breathing and keep your head and spine relaxed.
• Move your hands underneath the soles of your feet, resting the top of your hands on the floor. Your toes should sit in the creases of your wrists.

If you can’t reach your forehead, use a yoga strap, and strap it under the balls of your feet to help you stretch. You could also bend your knees a little to help you get your forehead further down.

Dolphin Pose

• Start on your hands and knees, placing your knees directly below your hips and your wrists directly below your shoulders.
• On an exhale, lower your forearms to the mat, keeping them parallel and aligning your elbows below your shoulders. On an inhale, tuck your toes, and lift your hips toward the ceiling.
• Keeping your shoulders over your elbows, gently let your head drop, walking your toes slightly forward.
• Stay in this position for 30 seconds to one minute. Then release your knees to the floor with an exhale.

Downward Facing Dog

• Come to your hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
• Curl your toes under and push back through your hands to lift your hips and straighten your legs.
• Spread your fingers and ground down from your forearms into your fingertips.
• Outwardly rotate your upper arms to broaden your collarbones.
• Let your head hang and move your shoulder blades away from your ears toward your hips.
• Engage your quadriceps strongly to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
• Rotate your thighs inward, keep your tail high, and sink your heels toward the floor.
• Stay in this position for 1 to 3 minutes, then exhale, bend your knees to release, and come back to your hands and knees, as if in a child’s pose.

If you wish to reach into the deep crevices of your mind, take yourself out of the mental loop, regain balance, infuse yourself with optimism, and cultivate compassion – BetterMe: Meditation & Sleep app is exactly what you need!

How to Clear Your Mind to Sleep

More often than not, people suffer insomnia symptoms such as struggling to fall asleep or finding it difficult to stay asleep because their minds are too full. So how can you practice emptying your mind so you can fall asleep and get the rest you deserve? 

Here are some things you can try:

• Make a To-Do List

This helps you make a game plan for how to tackle the problems that are bothering you, which empties your mind of said worries and helps you fall asleep faster.

• Switch Off Your Screens 

How many times have you said “one more episode” or “one more video on social media”, only to realize that it’s suddenly 3 am and you’re still awake?  Switch off your screens at least 30 minutes before bed to allow your mind to calm down.

• Listen to Soothing Sounds

There are many free apps today that offer soothing sounds to help you sleep. White noise, whale sounds, the sound of rain, or the sound of thunder are some soothing sounds that people listen to that can help them empty their minds for sleep.

• Meditate

Studies have shown that meditation helps improve sleep quality in people with many common sleep disorders. Try meditation before bed and it may help you sleep faster, deeper, and for longer (25, 26, 27).

Read more: The Dissociative Trauma Response: What it Is, its Signs, and How to Manage it

Is Meditation Emptying the Mind?

No, it’s not. When emptying the mind, the aim is to be free of thought. When meditating, you often focus on something, such as your breath, visualization, or sounds, so the mind is concentrated on something and never quite empty.

Frequently Asked Questions

• Does ADHD make your mind go blank?

Yes, it can. While ADHD is often associated with mind wandering (28, 29), research has also found there to be a connection between ADHD and mind blanking, especially in children and young adults (30, 31).

• How can I stop zoning out?

Minimizing distractions, practicing mindfulness, meditating, engaging in mentally stimulating activities, and taking regularly scheduled breaks can help prevent or reduce instances of zoning out.

• What causes brain emptiness?

Factors such as a lack of sleep, increased stress and/or anxiety, lack of mental stimulation, repetitive and boring tasks, and medication can make your mind feel empty.

• What is blank mind syndrome?

Mind blanking or blank mind syndrome is a situation in which your mind goes completely blank and feels empty. Your brain loses awareness of stimuli, whether internal or external. You’re unable to process any environmental cues and internal trains of thought and may find it impossible to think or focus (32).

The Bottom Line

As demonstrated above, this concept of emptying the mind can help calm you down, enabling you to reduce stress and even improve your mental health. If you ever feel overwhelmed by thoughts or even emotions, try any of the above ways to clear your mind and simply allow your brain to take a break. Not only will you feel refreshed afterward, your mental health will also thank you for it.