anxiety · 15 min
calm intrusive thoughts
use this meditation when thoughts feel overwhelming
0:009:00
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
use this meditation when thoughts feel overwhelming A guided session of about 15 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Find a comfortable seat. Close your eyes gently.
- 0:08Take a deep breath in, slowly. Hold it for a moment.
- 0:18Exhale gently, releasing any tension you feel.
- 0:30With each breath, imagine a calm wave washing over you.
- 0:44Feel your feet grounded, the earth beneath you.
- 1:00Your breath is steady, a gentle rhythm.
- 1:18Notice any thoughts that arise. Let them pass like clouds.
- 1:38Focus on the sensation of your breath entering and leaving your nose.
- 2:00If you find your mind wandering, gently return to your breath.
- 2:24With each in-breath, feel a sense of peace grow.
- 2:50With each out-breath, let go of any stress.
- 3:18Your thoughts are just visitors. They come and go.
- 3:48Stay with your breath, your anchor in the present.
- 4:20If you hear a noise, let it be. Return to your breath.
- 4:54Your body is relaxed, your mind is calm.
- 5:30In this moment, you are safe.
- 6:08When you're ready, slowly open your eyes.
- 6:48Take one more deep breath in, filling your body with calm.
- 7:30Exhale, releasing any remaining tension.
- 8:14Gently stand up, feeling grounded and at peace.
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try Grounding for fatigue: 20 minutes, early on, 15-minute breathing meditation for grief or 15-minute guided gratitude practice.