How to Quiet Your Mind and Just Be: Shower Sprinkle

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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/

Episode Transcript

(00:04):
Hey friends.
Welcome to the Enter Sparkpodcast.
I'm your host, Casey Caton.
If you're looking to hearstories of transformation and
personal growth, this podcast isfor you.
My guest and I will be sharingthose sparking moments that has
changed the mental living a morefulfilling authentic life.
I'm so excited for you to heareach unique story.

(00:24):
So sit back, relax, and let'sget started.
Hey friend.
Welcome back to the Enter Specpodcast.
I'm your host, Casey Taton.
This shower sprinkle is onbeing, and what I mean by being

(00:44):
is being fully present let meexplain it so when I feel like
I'm being, I'm not thinkingabout the next thing.
I am living in the moment.
I am able to focus and I'm alsoable to shut off the chatter in
my head.

(01:05):
Um, I don't know if you're likeme, but my brain goes and I'm
always like, what's the nextthing?
What's the next thing?
And I'm not fully present allthe time.
And I also have all this innerchatter in my head, happening
like, da, da, da.
You know, it's, it's justtalking.
You have this, this, what if,this, you know, just all the
time.
So when I was at Kathy Heller'sInfinite Yes.

(01:28):
Retreat, and it's been a monthsince I've been back.
Um, the first day we were there,after the day, someone actually
had two, good friends come up tome and they both said, Hey, how
are you feeling?
What'd you think of it?
And I was just sitting there andI was like, yeah, it was good.
And they were like, oh, wellwhat do you mean by that?

(01:50):
What I meant by that was it wasso good.
I was able to just be, I wasjust 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 momentand enjoying it as it was.
My head had silence.
There was no like chatter, likethere was nothing happening in

(02:12):
there.
It was like I was just free andsetting in the peace and the
silence and just soaking it allin.
And that's what I mean by being.
We live today by going so, sofast with everything we do,
we're skipping over the momentsof what's really important and

(02:34):
we're not enjoying what we dobecause we're thinking about the
next thing.
And I caught myself doing it.
So this is actually why I'mtalking about it is last week
over the past last week, I'vecaught myself, I have my MRI for
um.
I'm experiencing frozenshoulder.

(02:55):
I have been for a long time.
If you've been listening to mypodcast, you know, if you're one
of my good friends that followalong and tune in, I love you.
I see you, and I thank you forbeing here.
I have my MRI has gotten movedaround several times and it's
finally coming up next week.
And then I see the surgeon twodays later and I realized that I

(03:15):
wasn't able to be.
That I was already projectingall these things that were going
to happen.
What if I need surgery?
I need to get all these thingsdone.
What if, what if, what if?
And it's like, stop.
What if in Casey calm yournervous system down.
You know how to do that.

(03:36):
So what if you need the surgery?
If that's what's going to makemy arm, my shoulder, get the
function back in my fingers,better, so be it.
If that's not the case and wecan keep going on with physical
therapy and it's just gonna betime, that's what it's gonna be.

(03:58):
And as much as I want a quickfix, I'm not pushing the quick
fix because it hasn't, thishasn't been a fast journey at
all and really it's teaching mehow to be, how to be present,
how to.
Control my nervous system.

(04:18):
And if you need a couple nervoussystem tips, let me tell you.
If you take a deep breath in andhum on the ex exhale, it'll calm
your nervous system down.

(04:40):
You can also tap on yourcollarbone with your fingertips
gently, and just remind yourbody, I'm safe.
I'm here with you.
I see you.
I feel you.
I love you.

(05:00):
And I actually use this one alot.
When I am driving, I will tap onmy collarbone.
Especially when I'm driving intraffic.
I'll tap on my collarbone andjust say, I'm safe.
I'm safe.
And it's almost like you canfeel your body like the instant
sigh of relief and the calm comeback to yourself.

(05:24):
So.
I just really am hopping on totell you this is what I
experienced last week and Iwasn't being, and when I'm
being, I can stop the innerchatter and really the good
thoughts aren't coming from ourhead.
When we think from our head,when we're responding from our
head and we're just shooting offand not thinking how we're
responding and just ramblingthings and all that inner

(05:47):
chatter, it's really just yourbody trying to keep you safe,
right?
When you can really tune intoyour heart and be and feel,
that's truly what it's allabout.
So I am really working on.

(06:09):
Being, I know how to do it.
I know what it feels like.
I love it.
It's a great, you know, it'sjust great to not have all that
inner chatter going onconstantly and being able to set
and just be present and enjoyingthe moment and live, you know,
start living.
Start living for the moment.
Stop thinking about all thenegative, all the what ifs, all

(06:33):
the should haves.
Be done with that.
We're done with that now,friends, we're done.
So I encourage you to check inwith yourself and seeing if
there's something that's gettingyour nervous system outta
control this week, and are youable to just be, do you know the

(06:55):
power of being?
It's so freaking powerful and somagical.
To just be in this calm,beautiful space of I'm here, I'm
present.
I'm witnessing the things aroundme.
I'm seeing the beauty in life.

(07:18):
Instead of the frantic chaos ofjust going, going, going.
This is next.
This is next.
Next.
We're done with that today.
So today, I challenge you andreach out to me if you have any
questions.
Can you be, can you allowyourself to be present?
Can you allow the yourself tostop the inner chatter in your

(07:40):
head and just be in the moment,be in your heart, be in your
body?
And if you can't try one ofthose 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

(08:01):
and going on forward, I'm justbeing, I am being Casey.
I get to be me in my body.
All right.
Thanks for tuning into theshower Sprinkle ankle.
Thank you for tuning intoanother episode.
I hope today's story inspiredyou to embrace your own journey

(08:22):
of growth and change.
Remember, transformation isn'talways easy, but it's always
worth it.
If you enjoyed this episode, besure to subscribe.
Share it with a friend, andleave a review.
If you found something thatsparked you in this episode and
may spark a friend, I encourageyou to go share with them.
If you have your own story youwould like to share, I would

(08:42):
love to hear it.
So please reach out to me.
Until next time, friends, gohave some fun and let those
sparks lie.