mindfulness · 15 min
Calm the Mind's Whisper
Use this meditation to find peace before sleep or when you need a moment of stillness
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 to find peace before sleep or when you need a moment of stillness 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, and take a deep breath in...
- 0:01Let it out slowly, releasing any tension...
- 0:04Gently bring your attention to your feet. Feel the weight of them on the ground...
- 0:09Now, shift your focus to your lower legs. Notice the sensations there...
- 0:16Relax your knees, and let them rest easily...
- 0:25Move your awareness up to your upper legs. Feel any tightness melting away...
- 0:36Your hips are supported, and they can relax too...
- 0:49Breathe in deeply, and as you exhale, let your torso release any tension...
- 1:04Your shoulders drop about an inch as you relax them...
- 1:21Your arms are by your sides, and they're heavy with relaxation...
- 1:40Your hands are open, palms facing up, and they're at ease...
- 2:01Your neck is long, and your head is light, resting gently on your shoulders...
- 2:24Your jaw is relaxed, and your tongue is flat on the roof of your mouth...
- 2:49With each breath, you become more relaxed...
- 3:16Focus on your breath now. Notice the rise and fall of your chest...
- 3:45Let your mind wander, and when it returns to the present, gently guide it back...
- 4:16Imagine a quiet room, the kind where you feel safe and at peace...
- 4:49You can hear the gentle hum of a kettle on the stove...
- 5:24Feel the cool air on your skin as it touches the window...
- 6:01Listen to the soft sigh of a dog in a nearby room...
- 6:40Your breath is slow, and your body is heavy with relaxation...
- 7:21With each breath, you're sinking deeper into this calmness...
- 8:04Let yourself rest here for a few moments...
- 8:49When you're ready, slowly bring your awareness back to your body...
- 9:36 Wiggle your fingers and toes, and when you're ready, gently open your eyes...
- 10:25Thank yourself for this moment of peace. You did well...
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 meditation for anger (15 min), Gratitude for waking up: 10 minutes, on a train or 15-minute guided letting go practice for overthinking — in the late afternoon.