How to Quiet Your Mind and Just Be: Shower Sprinkle

Hey friend. Welcome back to the Inner Spark Podcast — this Shower Sprinkle is all about learning how to quiet your mind and just Be.

Have you ever noticed how your thoughts never seem to stop? The what-ifs, the to-do lists, the inner chatter that never gives you a moment of peace? In today’s episode, I share what it really means to be present — to quiet the noise, calm your nervous system, and come home to the stillness within.

After returning from Cathy Heller’s Infinite Yes Retreat, I open up about a powerful moment of clarity — when I truly experienced silence in my mind for the first time in a long while. No next steps, no distractions, no mental chatter… just being.

I also shares my experience navigating a frozen shoulder diagnosis and how it’s teaching me the beauty of patience, presence, and surrender.

You’ll hear simple, practical tools to calm your body and mind — like gentle tapping, deep humming breaths, and nervous system resets you can do anywhere (even in traffic!).

✨ Key take aways: 

• What it feels like to truly “be” in the moment
• How to recognize when your nervous system is on overdrive
• Simple ways to calm anxiety and find inner peace
• Why slowing down can help you hear your heart again

So take a breath, let the world pause for a moment, and let’s practice the art of being — together.

You can find me at:
https://www.instagram.com/cataton/
https://www.facebook.com/casey.taton/

You can find what sparks me at:
https://www.facebook.com/share/g/1AgeRtyojY/
https://www.instagram.com/lmbdcelebrations/

Music by: Jason and Ashley Scheufler
Artwork by: https://www.instagram.com/graphx_ink/

Transcript

0:04

Hey friends. Welcome to the Enter Spark podcast. I'm your host, Casey Caton. If you're looking to hear stories of transformation and personal growth, this podcast is for you. My guest and I will be sharing those sparking moments that has changed the mental living a more fulfilling authentic life. I'm so excited for you to hear each unique story. So sit back, relax, and let's get started. Hey friend. Welcome back to the Enter Spec podcast. I'm your host, Casey Taton. This shower sprinkle is on being, and what I mean by being is being fully present let me explain it so when I feel like I'm being, I'm not thinking about the next thing. I am living in the moment. I am able to focus and I'm also able to shut off the chatter in my head. Um, I don't know if you're like me, but my brain goes and I'm always like, what's the next thing? What's the next thing? And I'm not fully present all the time. And I also have all this inner chatter in my head, happening like, da, da, da. You know, it's, it's just talking. You have this, this, what if, this, you know, just all the time. So when I was at Kathy Heller's Infinite Yes. Retreat, and it's been a month since I've been back. Um, the first day we were there, after the day, someone actually had two, good friends come up to me and they both said, Hey, how are you feeling? What'd you think of it? And I was just sitting there and I was like, yeah, it was good. And they were like, oh, well what do you mean by that? What I meant by that was it was so good. I was able to just be, I was just being, I wasn't thinking about, I need to get to my room. What's for dinner, what's next? I was just sitting in the moment and enjoying it as it was. My head had silence. There was no like chatter, like there was nothing happening in there. It was like I was just free and setting in the peace and the silence and just soaking it all in. And that's what I mean by being. We live today by going so, so fast with everything we do, we're skipping over the moments of what's really important and we're not enjoying what we do because we're thinking about the next thing. And I caught myself doing it. So this is actually why I'm talking about it is last week over the past last week, I've caught myself, I have my MRI for um. I'm experiencing frozen shoulder. I have been for a long time. If you've been listening to my podcast, you know, if you're one of my good friends that follow along and tune in, I love you. I see you, and I thank you for being here. I have my MRI has gotten moved around several times and it's finally coming up next week. And then I see the surgeon two days later and I realized that I wasn't able to be. That I was already projecting all these things that were going to happen. What if I need surgery? I need to get all these things done. What if, what if, what if? And it's like, stop. What if in Casey calm your nervous system down. You know how to do that. So what if you need the surgery? If that's what's going to make my arm, my shoulder, get the function back in my fingers, better, so be it. If that's not the case and we can keep going on with physical therapy and it's just gonna be time, that's what it's gonna be. And as much as I want a quick fix, I'm not pushing the quick fix because it hasn't, this hasn't been a fast journey at all and really it's teaching me how to be, how to be present, how to. Control my nervous system. And if you need a couple nervous system tips, let me tell you. If you take a deep breath in and hum on the ex exhale, it'll calm your nervous system down. You can also tap on your collarbone with your fingertips gently, and just remind your body, I'm safe. I'm here with you. I see you. I feel you. I love you. And I actually use this one a lot. When I am driving, I will tap on my collarbone. Especially when I'm driving in traffic. I'll tap on my collarbone and just say, I'm safe. I'm safe. And it's almost like you can feel your body like the instant sigh of relief and the calm come back to yourself. So. I just really am hopping on to tell you this is what I experienced last week and I wasn't being, and when I'm being, I can stop the inner chatter and really the good thoughts aren't coming from our head. When we think from our head, when we're responding from our head and we're just shooting off and not thinking how we're responding and just rambling things and all that inner chatter, it's really just your body trying to keep you safe, right? When you can really tune into your heart and be and feel, that's truly what it's all about. So I am really working on. Being, I know how to do it. I know what it feels like. I love it. It's a great, you know, it's just great to not have all that inner chatter going on constantly and being able to set and just be present and enjoying the moment and live, you know, start living. Start living for the moment. Stop thinking about all the negative, all the what ifs, all the should haves. Be done with that. We're done with that now, friends, we're done. So I encourage you to check in with yourself and seeing if there's something that's getting your nervous system outta control this week, and are you able to just be, do you know the power of being? It's so freaking powerful and so magical. To just be in this calm, beautiful space of I'm here, I'm present. I'm witnessing the things around me. I'm seeing the beauty in life. Instead of the frantic chaos of just going, going, going. This is next. This is next. Next. We're done with that today. So today, I challenge you and reach out to me if you have any questions. Can you be, can you allow yourself to be present? Can you allow the yourself to stop the inner chatter in your head and just be in the moment, be in your heart, be in your body? And if you can't try one of those nervous system techniques that I just gave you. And if you have any questions, please reach out. And let me know if they helped, because going into the next week and going on forward, I'm just being, I am being Casey. I get to be me in my body. All right. Thanks for tuning into the shower Sprinkle ankle. Thank you for tuning into another episode. I hope today's story inspired you to embrace your own journey of growth and change. Remember, transformation isn't always easy, but it's always worth it. If you enjoyed this episode, be sure to subscribe. Share it with a friend, and leave a review. If you found something that sparked you in this episode and may spark a friend, I encourage you to go share with them. If you have your own story you would like to share, I would love to hear it. So please reach out to me. Until next time, friends, go have some fun and let those sparks lie.