Calm Racing Thoughts — 10-Minute Guided Meditation for Panic and Anxiety — Part 3 of 3

Perhaps you've finally stopped for a moment, but your thoughts, they're still moving. There's something to remember, something to finish, and another idea arriving before the last one has even had time to settle. If you're wondering how to calm racing thoughts, you can begin here exactly as you are. There's no need to clear your mind before we start.

Welcome to Calming Anxiety, I'm Martin Hewlett, Clinical Hypnotherapist, Paramedic for over 20 years, and this is the third and final session in our little series when your mind won't stop. We've explored over thinking after conversations and worrying about the future. Today, we're giving a busy mind somewhere to rest in the present. You can enjoy this guided meditation on its own, whether or not you've listened to the others.

So find your quiet place now, somewhere safe to relax. Allow yourself to settle into a comfy position. Your eyes can close or remain open with your gaze resting softly. Find the places where your body is supported.

Perhaps the backs of your legs, your feet, the weight of your arms resting beside you. Let that support take a little bit more of your weight. Focus your breathing without changing it, the air arrives and then it leaves.

There is no counting again today, there is no need to hold your breath or draw in more air than feels comfy. Simply notice the sensation of the out breath. Perhaps you feel it around your nose, perhaps there's a small movement through the chest with your stomach. Let that movement finish in its own time.

And as you breathe out, see whether you can soften the space between your eyebrows. Allow the muscles around your mouth just to release a little. Let your teeth rest slightly apart if that feels comfy. The next breath can arrive by itself.

You can give yourself a moment without another instruction to carry out. Let your attention have somewhere simple to return to. Perhaps your mind is still making a list. Simply notice one task, then remember another and before long you're organising the rest of the day.

When you notice that happening, gently acknowledge it, my mind is planning. Then feel where your hands are again. Notice where they touch your closing, your legs or the surface beside you. It may be a thought that seems particularly important, if it would help briefly write down a reminder and settle back into this time just for you.

We don't have to keep every unfinished task active in your mind. Allow your shoulders to settle. Let the muscles loosen. Feel where your feet are resting.

Let yourself be here for a little while. Sometimes when we try to quiet a busy mind, we begin checking whether it is worked. Am I relaxed yet? Why am I still thinking?

Well, if you notice yourself checking, you can soften that effort too. You don't need to measure this moment. Feel your breathing again and allow yourself to sink down with every out breath.

Feel the temperature of the air around you. Notice the contact beneath the body again, allow the next breath to arrive.

Allow yourself to feel lost in this moment of time. And then visualize these five gentle affirmations. You can repeat each one after me or just listen. Let the words be an invitation without needing to create a particular feeling.

So relax, unwind, visualize and repeat. I can rest without making every thought disappear.

I can leave an unfinished task for another moment.

I am allowed to move at a gentler pace. I can bring my attention back with kindness.

For this moment, I give myself permission to unwind.

Let those words settle. Notice your face, your shoulder, your hands. There is nothing you need to report back about on how you feel. Simply be.

Spending this moment here, allowing your body to be supported. And then once more, in the beauty of your thoughts, imagine and repeat. I can rest without making every thought disappear.

I can leave an unfinished task for another moment.

I am allowed to move at a gentler pace. I can bring my attention back with kindness.

For this moment, I give myself permission to unwind. And now, just float between the in and the outrun.

And to take with you, this sense of understanding and clarity. Here are three daily tips. One. Give unfinished tasks a place outside your head.

Write a short list, then choose what actually needs your attention next. If the task can wait, note when you are returned to it. Two. Write doing one ordinary thing at an unhurried pace.

Make a drink without checking your phone. Walk to the window and notice the world outside. Finish one small activity before beginning another. Three.

Make a little room between activity and rest. When you finish work or a demanding task, allow a brief transition, put things away, stretch comfortably and sit quietly for a few minutes. And now, just bring your focus back to the space around you. Wiggle your fingers and then your toe.

And then hold at the top and then as you gently exhale, stretch out the arms and roll your shoulders. And maybe if you have time, just sit comfortably for a few short moments and just rest.

Thank you. Give yourself a moment before deciding what comes next. This has been calming, racing thoughts. The final session and when your mind won't stop.

Across these three sessions, we've made space to leave a past conversation behind, put down some worries about the future and return to the life happening here. You can come back to them anytime you want. If you like more support between episodes, Anchored is the app for panic and anxiety. With guided sessions and a free offline instant calm tone, find out more at calminganxiety.org/anchid.

All of this is just me, little low mark. There's no corporate backing, there's no sponsorship, it's just me helping you. Have a lovely day my friend. Truly, smile often, positive thoughts whenever you can and then in absolutely everything, be kind.