HOW TO SILENCE

THE MENTAL NOISE

By - Soulveda

www.soulveda.com
© SOULVEDA
 YOUR RIGHTS

This book is restricted to your personal use only. It does not

come with any other rights.

LEGAL DISCLAIMER

This book is protected by international copyright law and

may not be copied, reproduced, given away, or used to
create derivative works without the publisher’s expressed
permission. The publisher retains full copyrights to this
book. The author has made every reasonable effort to be as
accurate and complete as possible in the creation of this
book and to ensure that the information provided is free from
errors; however, the author/publisher/reseller assumes no
responsibility for errors, omissions, or contrary interpretation
of the subject matter herein and does not warrant or
represent at any time that the contents within are accurate
due to the rapidly changing nature of the Internet. Any
perceived slights ofspecific persons, peoples, ororganizations
are unintentional. The purpose of this book is to educate
and there are no guarantees of income, sales or results
implied. The publisher/author/reseller can therefore not
be held accountable for any poor results you may attain
when implementing the techniques or when following any
guidelines set out foryou in this book.Anyproduct,website, and
company names mentioned in this report are the trademarks
or copyright properties of their respective owners. The
author/publisher/reseller are not associated or affiliated with
them in any way. Nor does the referred product, website, and
company names sponsor, endorse, or approve this product.

Copyright © All rights reserved worldwide by

Soulveda
.

© SOULVEDA
A n average human being is believed to have about 60,000
thoughts a day. Sometimes, we deliberately think about
things, but often, we are simply unaware of the thoughts in our
heads. Irrespective ofwhetherornotwe are aware ofourthoughts,
they consume energy and form the ceaseless chatter in our
heads. All this noise creates distractions and prevents us from
concentrating on the task at hand. Just like a monkey that swings
from one tree to another, our mind too jumps from one thought to
another, ruminating over the past and worrying about the future.

When we silence the mental noise, we will find that our mind
becomes still. It becomes calm and peaceful. Our brain
begins to function better, and we become more creative,
efficient and alert. We begin to feel as if we are in control. And
instead of reacting to stressful life situations with fear and
anxiety, we begin to face difficulties with a positive attitude.

But how do we silence the mental chatter? How do we con-

trol take of our thoughts? And how do we live life positively,
experiencing abundant wellness and happiness? Soulveda
explores.

© SOULVEDA
Breathe with awareness

This silence, this moment,

every moment,
if it’s genuinely inside you,
brings what you need.
– Rumi

The practice of bringing the mind to stillness by anchoring

ourselves to the present is called mindfulness. Of course,
mastering mindfulness requires effort and practice. One of
the simpler ways to become more mindful is by being aware
of our breath. Meditation is one practice that allows us to pay
attention to our breath. But often, when we sit down to meditate,
we might find that random thoughts interfere. Author Stephen
Richards offers a solution to this in The Ultimate Cosmic
Ordering Meditation: “If you can simply dismiss the thoughts
by giving them no value then the breathing will find its own
medium and become subtle.”
The more we concentrate and pay attention to our breath, the
more we’d be in sync with the present moment. After all, we can
neither breathe in the past nor in the future. We can only breathe
in the present—here and now. Therefore, focusing on our breath
helps us become mindful, and quietens our busy mind.
© SOULVEDA
Reconnect with nature

The silence of nature is very real.

It surrounds you, you can feel it.
– Ted Trueblood

It seems our brains are wired to recharge and rejuvenate only

when we are in the midst of nature. Be it by walking barefoot
on earth, swimming in the sea, or listening to the song of the
birds at dawn, connecting with nature helps us feel peaceful.
It calms our minds and slows down our thoughts. How does
this happen? David Strayer, a cognitive psychologist at the
University of Utah has an explanation. According to Strayer,
nature recalibrates our senses. In the Ted Talk Restore your
Brain with Nature, the psychologist talks about the invigorating
power of nature on our prefrontal cortex, which is the cognitive
centre of our brain. He says, the more we spend time in nature,
the more our overused frontal lobe revitalises. By overcoming
mental fatigue and burnout, our frontal lobe heightens our
senses. Hence, we become more mindful and perceptive of
everything that surrounds us.
© SOULVEDA
Immerse in work

Your work is to discover your work

and then, with all your heart, to give
yourself to it.
– Gautama Buddha

Perhaps one of the easiest ways to still our minds is to immerse

ourselves in work—be it a chore or a passion. Ironic as it might
sound, the more we concentrate or indulge in something
wholeheartedly, the less our thoughts are likely to be scattered.
We in turn become more in sync with the present moment,
and we automatically develop mindfulness.
It is, as mystic Osho writes in his article Work as Meditation:
“Work and relaxation are not contradictory. In fact, the more you
put yourself into work the deeper you can go into relaxation.
So, both are important. The harder you work the deeper you
can relax. Work is valuable. It will bring humbleness and
silence. (…) Love what you do. Be meditative while you are
doing it— whatsoever it is!—irrelevant of the fact of what it is.”

© SOULVEDA
Detach from thoughts

Only in the stillness of detachment

can the soul yield up her secrets.
– Elsa Barker

We are all thinking beings. But not being able to stop thinking is
a disease which allows the thoughts to overpower us. Unable
to find silence within us, we begin to identify ourselves with
this mental chatter. The more we begin to identify ourselves
with our likes and dislikes, judgments and interpretations, the
stronger our emotions grow and ruin our peace of mind.
So how do we detach ourselves from our thoughts and
emotions? By neither paying attention to the voice in our heads
nor suppressing them. By constantly reminding ourselves that
we are not our body, we are not our mind. Of course, this isn’t
easy. But the more we manage to distance ourselves from our
thoughts, the more we become a spectator, a mere witnessing
presence. And then, eventually, we would discover a sense of
calm beyond all the mental noise. As mystic Sadhguru Jaggi
Vasudev says in the video How do you stop the mind’s chatter:
“Once there is space between you and the mind, then what the
mind is not doing… what the mind is doing is not even an issue.”
© SOULVEDA
Shift your focus

Compassion, tolerance, forgiveness

and a sense of self-discipline are
qualities that help us lead our daily
lives with a calm mind.
– The 14th Dalai Lama

Often, we find that we are absorbed in our own thoughts that

play endlessly in our heads. But by constantly ruminating,
we end up amplifying the tiniest of problems. In the end, we
lose perspective and create bigger problems for ourselves. In
order to calm the mental chatter, one can shift their attention
towards others. This has several benefits. One, we’d realise
that we’re not alone in our pain. Everyone deals with some
problem or the other and chances are, we’d even be inspired
by their courage. Two, when we help others, our focus shifts
from our gnawing problems to other’s problems. It provides
us with a much-required distraction from the thoughts in our
head. Three, by helping others, instead of stewing in negativity,
we’d become agents of positivity who bring about a change
in the world around us.
© SOULVEDA