Seven subtle movements that help silence the mind

Tiny but mighty moves I use to reduce anxiety in public.

I was riding one of the world’s most beautiful trains along the coast of Spain. The sea, a breathtaking expanse of azure, seemed to flirt with the tracks. You couldn’t even see the beach — only the endless, beautiful waves.

The only problem was, I couldn’t enjoy it.

I was stuck inside my head. Thinking thoughts. The avalanche of inward alertness rushed through me at speeds far greater than any train can go.

I had to read a lot of books to find the 7 small movements that helped me remain still in any situation. Then, I started enjoying things again. Thinking less. Caring less about others’ opinions.

Many here might want to learn how to stay calm in crowds. So here you go. No need to read all those books — it’s all here.

1. Soften the browline

Fear begins in the mind. The first step is to eliminate all tension from your head by consciously relaxing the muscles around your eyes and straightening your brows. Don’t frown. Allow the forehead to smooth out and the mind to clear.

2. Adopt a relaxed pose

If seated, lean back in your chair to create additional space for your chest to expand. Help your body to breathe.

Standing? Allow your arms and shoulders to spread slightly. Keep your feet slightly apart. Don’t be afraid to take up space.

3. Keep good posture

Standing well doesn’t mean being stiff. You don’t have to keep your back so straight that you look (and feel) like a stick. Just pull your shoulders back and let your neck feel long and loose.

4. Focus on the tips of your fingers

To stop overthinking, curl your fingers slightly and focus on the feeling at your fingertips. It’s a trick to bring your mind to now. Also, it prevents you from feeling overwhelmed by trying to remember the other movements.

I learned this one from Castaneda.

5. Smile like a Mona Lisa

Once your body is relaxed, turn up the corners of your mouth just a bit. No need for a big smile. A subtle, Mona Lisa-like smile will suffice. This small gesture can significantly shift your internal landscape from one of stress to a more serene state.

6. Imagine an upside-down triangle in your lower stomach

Just above your pubic area, there’s a spot that contains a lot of energy. Energy and stress.

Imagine an upside-down triangle in your lower belly and your energy flowing and soothing that region. It’s a powerful exercise in mind-body connectivity.

7. Don’t use your phone

When you're stuck in your phone, you’re closed from the world. Being open to your surroundings lets life flow through you easier.

That’s it. I believe Dune was what inspired me to think about controlling the mind through conscious body movements. Even though it began as trying out something from a sci-fi novel, I quickly saw that it actually works. I don’t care if these energies really exist in the body, and you shouldn’t either. It simply works.