Quiet The Mind

This meditation is an invitation to soften mental noise without forcing it away.
There is no need to empty your thoughts or make your mind “behave.”

Instead, we slow the body first—because the mind follows safety.

Through simple breathing, subtle awareness, and moments of pause, you’ll be guided to notice the space between thoughts.
That space is Stillwater.

Perfect for:
• Racing thoughts
• Emotional overwhelm
• Before sleep or transitions
• When you feel mentally overstimulated

You may notice your thoughts continue—and that’s okay.
Peace isn’t the absence of thinking.
It’s the absence of struggle with it.

Come as you are.

Let the mind settle in its own time.

Stillness will meet you halfway.

Transcript

We're going to take a few moments to quiet the mind.

Welcome to still water.

Take a moment to settle into a comfortable position,

Whether it is seated or lying down.

Allow your body to begin to soften.

Gently close your eyes.

And bring your awareness to this present moment.

Take a slow deep breath in and exhale fully,

Letting go of the day so far.

Feel the weight of your body supported wherever you rest.

Now bring the attention to the top of your head.

Notice any tension you have there and imagine it melting away.

Move your awareness slowly down your body,

Your forehead,

Your eyes,

Your jaw,

Releasing any tightness with every exhale.

Let your shoulders soften,

Your arms,

Your hands,

Your chest,

Your belly.

Notice any rise and fall of your breath.

Now begin softening all the way down to your legs,

To your feet.

Feel yourself being grounded,

Supported,

And at ease.

Now bring your focus to your breath,

Noticing its rhythm without trying to change it.

With each inhale,

Imagine drawing in the calm.

With each exhale,

Release any thoughts of tension.

If your mind wanders,

That's okay.

Gently guide your focus back to your breath.

Inhale,

Bringing in clarity.

Exhale,

Letting go.

Notice the thoughts and the space in between each,

The stillness that exists even for a moment.

Just allow yourself to rest in that quiet place,

Breathing in clarity and calm.

Exhale,

Tension and letting go.

Breathing clarity and calm.

Exhale,

Tension and let go.

Now imagine your mind as a gentle lake,

Each thought a ripple on the surface.

With each breath,

The ripples settle.

The water becomes calm,

Clear,

And still.

If a thought appears,

Simply watch it,

Then let it float away.

Return your attention to a quieter center within you.

Feel the peaceful,

Expansive calm in your mind.

Safe,

Present,

Unrushed.

You do not need to fix anything.

Just simply allow yourself to be here.

Breathing.

Resting.

Noticing.

Just being.

Inhale calm,

Exhale tension.

Now let's bring your awareness back to your body.

Again,

Feeling that surface that is supporting you.

Notice the gentle energy flowing through you.

Take a deep,

Grounding breath in and release it fully.

When you are ready,

Gently bring your awareness back to your body,

Back to the area that is being supported.

Gently wiggle your fingers and then your toes.

Slowly open your eyes,

Carrying this sense of quiet and calm with you through the rest of your day.

This is still water.