The Mind You Can Tame: How to Master Your Thoughts and Emotions

Author: Vahid Zekavati

📘 Introduction:

The Mind You Can Tame: How to Master Your Thoughts and Emotions

Have you ever felt like your mind has taken over your life? Do you fall asleep with thoughts that don’t even feel like your own, and wake up with fears you never invited? If your mind speaks without permission, decides without your will, and exhausts you without rest, it’s time to take the reins back.

This book is written for those weary of the endless internal dialogue. It’s for those who want to learn how to breathe in peace even while the mental storm rages outside. Here, we go beyond scientific methods of mind control—we touch the intuitive, the emotional, the deeply human. We move to a place where the mind no longer commands but walks beside you.

If you, like millions of others, are searching for a way to quiet the noise within, if you want a mind that soothes instead of scares, this book can be your fresh beginning. Walk with us, and learn not how to suppress the mind—but how to understand it, accept it, and gently, patiently, tame it.

📍 Chapter One: Awakening to Awareness – You Are Not Your Mind

Remember a time when you were walking down the street and suddenly realized you hadn’t been aware of your thoughts for five minutes. A strange moment where you discover your mind has been moving without your permission. It feels like someone else hijacked the controls.

Are the voices in your head really you? If someone in your mind constantly criticizes, fears, or fantasizes, can you truly say that voice is you? Or are you the one hearing that voice?

Most people never ask this question, and so they live their entire lives trapped in a mind they believe is their identity. But the mind is only a tool—a brilliant tool, but not the master. Like a radio, it sometimes plays well and sometimes is full of static.

The mind analyzes, compares, predicts, and remembers. But when it runs without awareness, it becomes a child flying a plane. You cannot expect it to steer straight.

When you first observe your thoughts, you’ll be amazed. So many voices, so many repeated phrases, so many distorted memories. Like stepping into a dark room and suddenly switching on the light.

That moment is awakening. Not spiritual, just real. The moment you realize you have a mind, and therefore, you’re not in the mind. Awareness is the beginning of mastery.

If you want to begin, try this: Tonight, close your eyes for three minutes and listen to your mind. No reaction, no judgment—just listen. Like watching actors on a stage.

You’ll notice the mind is always talking. Sometimes it sounds like your father, sometimes a teacher, sometimes your younger self. But you are not that voice. You are the listener. And that awareness is power.

Even a small distance between you and your thoughts is freedom. Like waking from a nightmare and realizing it was just a dream.

You are not your mind. Say it again. Let it sink in. You are not the mind—you are the witness. This truth changes everything.

Sometimes one sentence can shift a lifetime. “I am not this thought.” Say it when anxious thoughts arrive. Feel their power fade.

In a world where minds constantly race, pausing to observe is a revolution. You don’t need to silence the mind, just shine awareness on it. Awareness is light.

One of the strongest practices is writing down your thoughts. When you journal your repetitive or anxious thoughts, you bring them into the light. You stop being a victim—you become a watcher.

Breathe. Deeply. The mind softens in breath. Try the two-minute awareness breath: sit, close your eyes, focus only on your breathing. When the mind wanders, smile and return.

Don’t blame your mind. It’s not your enemy. It’s just a machine. Your job is to see it clearly, separate from it, and give it its proper role.

Inner dialogue matters. That voice shapes your world. If it threatens, you live in fear. But if you learn to hear it without obeying, freedom is near.

Now create space between you and your thoughts. Not to escape them, but to see them. Hear the voice. Write the thoughts. Say kindly: “I am not you, but I want to understand.”

Accept your mind, but don’t believe everything it says. The mind tells stories, not always truth. And you are more than a story. You are awareness.

Your task today: When a strong thought arises, pause and say, “I am not this thought.” Just three words, but they train the wildest mind.

You hold this power. Not to fight the mind, but to make peace with it. This chapter is a beginning. And if you take it seriously, the mind will no longer rule you—it will serve you, quietly, gently, and wisely.

📍 Chapter Two: The Inner Guardian – Building a Mental Defense Wall

Our mind is like a garden, constantly exposed to rain, sun, seeds, and weeds. But most of us have built no fences. Anyone, any image, any memory can walk in and stay.

Where do the inputs of our mind come from? Our phone? The people we love but who constantly speak negativity? Old wounds that return each night uninvited? All of these shape our mind.

The mind fills with words, images, feelings, and energy from outside, often without our awareness. When exposed to violent visuals, fearful news, or toxic judgment, the mind becomes a battlefield instead of a sanctuary.

The mind has no filter unless we build one. If we keep media on nonstop, if we listen to every voice, replay every memory, our mental space loses all safety.

Learn to identify your mental inputs. What thoughts repeat most in your mind? Financial fears? Loneliness? Anger toward a person? These patterns are clues.

Once you identify them, you can cleanse them. Some people and situations bring toxic energy. No need to fight—just create space. The mind has no defenses unless you build its walls.

The mind suffers not just from toxic info, but from poor sleep and diet. A tired body weakens the mind. Your outer environment shapes your inner state.

To build stronger mental walls, reduce aimless content consumption. If hours of your day go to meaningless input, it’s time to take serious action.

A mental detox is like a food detox. For one week, consume only peaceful, conscious, constructive content. You’ll notice your thoughts slow, your vision sharpen.

People around you are also mental inputs. Someone who constantly complains, judges, or spreads fear may be close—but their energy pollutes you.

A powerful method is the energy shield practice. Before entering stressful spaces, close your eyes and imagine a glowing bubble around your heart and mind. It works.

You don’t have to be a mental victim. You are responsible for your mind. Just like you lock your house, your mind needs gates, keys, and guards.

Old memories that replay are toxic inputs too. If you still replay a fight from years ago or feel your teacher’s cruel stare, your mind remains poisoned.

You can release these with conscious writing. Write down repetitive thoughts, then write beside them: “This no longer belongs to me.” Repetition brings release.

Watch for hidden energy poisons—jealousy, comparison, silent judgment. Don’t deny them, but say: “This is not mine. I do not receive it.”

You have a right to protect yourself. It’s not selfish—it’s mental responsibility. A clean mind thinks clearly, even under pressure.

Sleep well. Eat gently. Drink enough water. A tired or overstimulated body creates a jumpy mind. Body and mind heal—or suffer—together.

Your challenge: For seven days, step away from all negative inputs. No violent shows, complaining people, fearful news, or toxic conversations. Just one week.

If your mind is where life happens, then nothing matters more than protecting its space. Build your mental wall with care, clarity, and love. This is your first right—not your last refuge.

📍 Chapter Three: Rewriting the Subconscious – Replace the Commander

Have you ever wanted to act, but pulled back without reason? Maybe you wanted to speak, but a voice inside said, “They won’t take you seriously.” Where does that voice come from?

That voice is your subconscious mind—hidden, silent, and immensely powerful. It doesn’t understand logic or time, yet it controls over 90% of your behaviors and decisions.

If your life repeats patterns—failed relationships, financial struggles, constant fear—the issue isn’t willpower. The issue is subconscious programming.

The subconscious is like a recorder that’s been running since childhood. Everything you saw, heard, or felt is stored there. These memories become your hidden beliefs.

Beliefs like “I’m not enough,” “Money is bad,” or “Love is dangerous” are like viruses. Unless you identify and rewrite them, they remain your mind’s silent rulers.

To rewrite the subconscious, start by discovering what it holds. Take a notebook and list everything you believe about yourself, others, the world, and your future. No censorship.

Then read each belief carefully. Which ones limit you? Which ones keep you small or afraid? These are the ones rooted in the subconscious.

Now write new beliefs. If you wrote “I always fail,” replace it with “I’m always learning and growing.” If you wrote “No one loves me,” replace it with “I am worthy of love and respect.”

But writing alone isn’t enough. The subconscious learns through repetition. Record yourself saying these affirmations calmly and confidently.

Each night before bed, play the recording. The subconscious is most receptive right before sleep. The repetition, tone, and familiar voice gently plant new programs.

A powerful technique is visualization. Imagine yourself in a situation that once scared you—but this time, you succeed and feel calm. Engage all senses. The subconscious doesn’t know the difference between real and imagined.

Do this every night before bed. Close your eyes and see your success. These scenes are stored as maps in the brain, eventually forming new neural pathways.

The subconscious works silently but strongly. It doesn’t analyze—it responds to what’s repeated. So the more positive thoughts and images you give it, the more your behavior shifts.

NLP—Neuro-Linguistic Programming—is a tool for rewriting the mind. One exercise changes your inner voice. If the voice criticizes you, make it silly and weak. This drains its power.

NLP can replace painful memories with peaceful scenes, alter the tone of inner dialogue, and rebuild beliefs. But more important than any technique is your intention and consistency.

You can’t convince the subconscious with logic—but you can teach it with emotion and repetition. If you read affirmations without feeling, they won’t stick. Emotion is the key.

So make sure every sentence you use resonates with your heart. Instead of “I am rich” if you don’t believe it, say, “I am moving toward abundance.” The subconscious responds better to truth.

Your task today: Write your three core limiting beliefs. Rewrite them. Record your voice. Listen tonight before bed. Nothing is stronger than your trained subconscious.

Whoever repeats the most becomes the commander. Yesterday, it may have been fear or memory. But today, if you choose, you can reclaim that role. You can become your mind’s new commander.

📍 Chapter Four: The Now Moment – Returning to Inner Stillness

Mental silence isn’t just found in sacred texts or spiritual teachings. Anyone who’s tasted the pain of overthinking has longed for a moment of true quiet—when the thoughts rest, and the heart beats unafraid.

But why does this simple “now” feel so distant? Why is our mind always clinging to a painful memory or worrying about a future unknown? These two times are where the unaware mind lives.

The mind survives by movement—analyzing the past or creating stories about the future. It won’t stop unless it’s trained to remain here, now, in presence.

The present moment is neither memory nor prediction. It’s the only place we truly live. Our body is always in the now, but our mind is usually wandering elsewhere.

Awareness is the bridge between mind and body. When you notice you’re thinking, you take a step back. Thought is no longer you—it’s something happening inside you. This is the magic of presence.

To return to now, enter through the body. The simplest gateway is breath. Following your breath brings your mind back to the body. Three mindful breaths can calm a stormy mind.

Try the “Three Rescue Breaths”: inhale deeply, with full awareness. Then exhale slowly and gently. With each out-breath, imagine chaos leaving and calm entering.

Meditation is a practice of standing still in now. It’s not complex. Just sit, close your eyes, and feel your body. No pressure to stop thinking—just being.

Try the “5-minute body meditation.” From toes to head, feel each part of your body. Give it your full attention, without judgment. When the body is fully felt, the mind can’t keep wandering.

You can’t force the mind to stop, but you can signal it. Use the “STOP technique”: when thoughts speed up, say softly within, “Stop.” Breathe. Gently return to the moment.

This “stop” must be kind. A mind that’s run wild for years won’t obey a harsh command. But if every time it drifts, you simply say, “Come back,” the mind will learn, slowly.

Now is the space where everything becomes possible. Shame doesn’t grip you, fear doesn’t paralyze you. It’s a quiet space between pain and hope—where you can simply be.

In presence, even the smallest actions become sacred. Drinking water, walking, washing dishes. When done consciously, they become meditation. The busy mind melts into the simplicity of now.

Presence transforms relationships. If you speak while your mind is elsewhere, no connection forms. But if you truly look, listen, and be there, even a short conversation becomes deep.

Daily tasks like driving or typing can be tools for presence. When your mind drifts, bring it back to what you’re doing. It’s the simplest and strongest training for awareness.

Presence means doing what you do with all of yourself. No judgment, no rush, no resistance. Just being. Being without the need to change the moment.

If you stay present for just ten minutes a day, your mind will begin to shift. Thoughts may come and go, but they won’t rule your house anymore.

Presence brings silence—not outer silence, but the deep inner quiet. A quiet in which even sound becomes clearer, and you feel yourself again.

Focusing on one task without distraction rescues the mind from fragmentation. Each day, try doing something for five minutes with full attention. Even brushing your teeth or eating.

Now is not a place to hide. Now is where truth is revealed. In the present moment, the mind stops ruling and starts serving. And after years of wandering, you finally come home.

📍 Chapter Five: The Tamed Mind – How to Become the Commander of Your Mind

A tamed mind isn’t one without thoughts. A tamed mind sees thoughts without becoming enslaved by them. In a tamed mind, awareness sits on the throne—not reactivity.

When the mind is tamed, you no longer have to fight it or shame yourself. A deep stillness takes over. Your decisions sharpen, your reactions soften, and your view of life clears.

A controlled mind is fed by healthy inner dialogue. You’re no longer haunted by voices of criticism or despair. A kind, guiding voice begins to lead you, even in difficult moments.

Your inner dialogue can shape your destiny. If you say “I can’t” every morning, chances are you’ll miss your day’s opportunities. The mind listens to your inner language.

That’s why you must rewrite the mind’s language. Whenever a negative thought appears, write it down and create a truthful, positive response. Repeating these rewrites reeducates the mind.

For example, if your mind says, “Everyone is better than me,” respond, “I am unique, and comparison only distracts my mind.” If it says, “You’re not worthy,” reply, “I am at peace with myself and growing.”

Mind control means bravely facing your fears. Not denying, not avoiding, not escaping—but sitting beside the fear, seeing it, and saying, “I see you, but you are not me.” Fear loses power when it’s seen.

Mental obsessions are loops of thought fueled by anxiety. With mindful breathing, gradual exposure, and presence, you can slowly break these loops.

In crises, the tamed mind reveals itself. When others panic, you can breathe. When all rush to decide, you can step back and observe.

Training to stay focused during crisis is golden. When your mind wants to flee or fight, pause. A few seconds of stillness can change the course of your day—maybe your life.

Now it’s time to make mind control not a temporary tool but a way of life. Like brushing your teeth, let it become a daily ritual—a way you live, not just something you practice.

Design your own “daily mind routine”: mindful breathing, a few affirmations, minutes of silence, and rewriting negative dialogues. It doesn’t have to be complex—just consistent.

This simple routine, if done daily, teaches your mind to choose calm over chaos. A mind that learns to pause before reacting is no longer a victim—it is aware.

Create a “Tamed Mind Checklist” to reflect each day. Did you listen to yourself today? Did you protect your mind from toxic inputs? Did you observe negative thoughts instead of becoming them?

This checklist isn’t for perfection—it’s for awareness. The goal isn’t to tame your mind with force but to befriend it, like reconciling with a stubborn child who just wants to be seen.

In the end, you’re no longer a prisoner of your mind—you’re its companion. You have a mind, but you are not the mind. Say this often. Commanding the mind is not control—it’s self-compassion.

A tamed mind is like a horse whose reins are in the hands of an aware rider. It won’t run unless permitted. It won’t fear unless consciously. It won’t charge unless toward the light.

You are the commander of your mind—if you choose to be, every day. Not just in thought, but in practice, with patience. Being a commander is not a state—it is a way of being.

🔚 Final Reflection

Mind control is not a fixed destination, but an infinite path. The mind is like a flowing river—it never truly stops. But we can learn to sit beside it without drowning. True peace is in sitting, not in drying the stream.

No one fully conquers their mind forever. Even masters of mindfulness get caught in mental storms. The difference is, they return faster, see more clearly, and root deeper into silence.

The mind shouldn’t be our enemy—it should become our student. We’re not here to kill it or silence it, but to guide and train it. The raw mind is like an energetic child—needing care, not suppression.

A trained mind is like a gentle hand inside you. In moments of crisis, it rests on your shoulder and whispers: “Remember, you are not these thoughts—you’re the one watching.” That awareness is the true key.

If you train your mind daily, it becomes an ally, not a threat. A mind often invited into the present no longer fears solitude or runs from silence. It doesn’t collapse under every trigger.

Mind practice is like muscle training. One day off may not show, but weeks of neglect return the mind to chaos. Like an untrained body, the mind quickly weakens when not exercised.

That’s why I invite you into a 21-day challenge. Not to master the mind fully, but to build a deeper friendship with it. To form a fresh bond between you and your inner voice.

This challenge is simple but powerful: just 10 to 15 minutes daily. Mindful breathing, short meditation, writing one negative thought and its response, and a few positive affirmations.

By the end of 21 days, you may still have negative thoughts—but your view of them will shift. The mind may still grow noisy—but you won’t be lost in it. That’s the beginning of freedom.

Freedom from the mind isn’t freedom from being human. It’s becoming more conscious, kind, and awake. It means not living in the mind, but living with a tamed mind—as your companion.

Respect your mind—but don’t make it your boss. Listen to it—but don’t obey everything it says. When the mind feels heard, it stops shouting.

If one thing stays with you from this book, let it be this: you are not your mind—but you can guide it. Every day, every breath, every moment is a chance to return to your true self.

In the end, the path of awareness is deeply personal. Not everyone will understand it, not everyone will walk it with you. But the peace you find on this path is worth every solitary step.

So from this moment on, with your first conscious breath, your first gentle smile to the mind, and your first “Stop” to intrusive thoughts—the practice begins. A tamed mind can accompany you to the deepest layers of life.

Welcome your mind. Return to yourself. You are enough. And now, the journey begins.