My Mind Won’t Switch Off — 10-Minute Guided Meditation for Racing Thoughts

You've stopped for a moment, but your mind hasn't. One thought leads to another, something you need to remember, something you haven't finished, something that might happen tomorrow. And somewhere in the middle of it all, you find yourself thinking, "Why can't I just switch off?" For these next few minutes, you don't have to find an answer.

You can have a busy mind and still take a moment to rest. Hi there. This is Calming Anxiety. I'm your host Martin, clinical hypnotherapist and former paramedic.

Before we start, something unique. Happy birthday, Carming Anxiety. Seven years now, and for all of you who followed at any point, thank you so much. And now find your quiet place today.

Somewhere comfy where you won't be disturbed, you can sit or lie down whichever you prefer. Allow your eyes to close if it feels comfy. And notice where your body meets the chair, the bed or the floor. The all the support beneath you.

You don't have to hold yourself quite so firmly today. Let your hands settle wherever they feel comfy. And see whether your shoulders would welcome that chance to soften as well. There is no particular feeling you need to create.

We'll begin with the breath you already have. And notice an ordinary breath coming in. And an ordinary breath going out. There's no need to make it bigger.

Simply notice that breathing is happening even while your mind has other things to say. Maybe become aware of the movement around your ribs or perhaps notice the difference in temperature of the air that your nostrils between the in and the out breath. The gentle rise and form beneath your hand. Choose whichever feels easiest to follow.

Now if it feels comfy, we'll try a little count. Breathing in. One. Two.

Three. Breathing out. One. Two.

Three. Four. And then again. Breathe in.

Two. Three. Relieve. Two.

Three. Four. Keep the breath light and easy. Nothing forced, no need to fill your lungs completely or empty them all the way.

Breathe in. Two. Three. Breathe in.

Two. Three. Release. Two.

Three. Four. Now if those counts feel too long, shorten them. If the counting feels uncomfortable, then just breathe naturally.

Let's take another comfy breath together if you want. Ready? Breathe in. Two.

Three. Release. Two. Three.

Four. Breathe in. Two. Three.

Four. Breathe in. Two. Three.

Breathe in. Two. Three. Four.

And maybe a thought has already pulled you somewhere out.

Never fight it. Just acknowledge them and then in your own time bring your thoughts back to your breathing. There is no need to go back and repeat it all. The breath is all you need to return to.

Bring in gently. Relaxing on the out breath. Now let's come back to your mind. View these words in your thoughts softly and slowly.

Repeat them afterwards if you wish or just let them settle within your own beautiful soul.

Ready? I can let a thought pass without following it.

I am allowed to rest while some things remain unfinished.

I can return to this moment with kindness. I do not have to work everything out right now.

For this moment I can let myself be supported.

Stay with whichever of those feels the most useful. Allow them to settle in your subconscious. Perhaps it's the permission to leave something unfinished. Perhaps it's knowing that you can return however many times your attention wanders.

Let's repeat them once more. I can let a thought pass without following it. I am allowed to rest while some things remain unfinished.

I can return to this moment with kindness. I do not have to work everything out right now.

For this moment I can let myself be supported.

Let the words settle now without asking yourself to believe them perfectly. Feel the quiet movement of another breath. And then the next. And to help you with these feelings over the next days and weeks.

Here are your three daily caring tips. One, if the same reminder keeps circling, write one short sentence somewhere you trust. Give it a place to wait so you can return to it later. Two, create a small ending to one part of your day.

Close the laptop, put the work away or change into comfy clothes. Let the ordinary action mark a moment when you are allowed to stop. Three, when you notice yourself trying hard to become calm, turn towards something simple you can feel. Your feet on the floor, your hands resting together, or the support of your chair.

Give yourself a few minutes. And now just softly bring your focus back into the room around you. Notice the surface beneath you once more. Allow a little movement into your fingers and now your toes.

If it feels good gently roll your shoulders. Take a comfortable breath in in your own time. And then as you exhale, stretch your hands. And then when you're ready, open your eyes or lift your gaze.

Your mind may have things still to say. You can meet them through the next few moments. There's no rush. Before I let you go, if you'd like a few practical ideas to keep close by, my absolutely free guide, Martins V things to try when anxiety hits, is at calminganxiety.org/calm.

That's calminganxiety.org/calm. Just a little gift, it's your song. And if you'd like to spend another few minutes with me, look out for breathes of me in the calminganxiety episode library. Thank you.

Take care of yourself, my friend. I'll be right here again with you tomorrow. So as always, in every thought, word, indeed, it's simple, be kind.