Quiet Mind Meditation

We all have times when our mind goes into overdrive. Repetitive, ongoing, and (mostly) negative thoughts and images seem to circle our awareness. It's a very common issue. This 40-minute meditation is designed to quieten the mind and allow it to settle down.

With daily use, the simple instructions can be recreated at any point, giving some level of control back and bringing you back to the moment.

Transcript

Take some time to settle down now.

You can sit down or you can lie down.

Take a deep breath in and out.

And just allow your eyes to close.

Allow your eyes to gently close.

And we'll start the relaxation procedure.

Take another couple of deeper breaths in slowly through the nose and out slowly through the mouth.

Once more in slowly through the nose and out slowly through the mouth.

Good.

Take your mind down through your body,

Down through your hips,

Down through your legs,

Down into your feet.

Become aware of the toes,

The feet,

The heels and ankles.

And just allow those parts of you to relax.

There are only two ways to relax muscles.

You give them a squeeze and let go or you simply just imagine them relaxing.

Whatever method you use,

The muscles of your feet are softening and loosening at their own pace,

In their own time.

Don't try.

Just allow.

Move up into the calves,

Repeating that simple procedure.

Limp and soft and slack.

And up through the knees into your thighs,

Letting them relax,

Letting the thigh muscles switch off,

Softening and loosening,

Limp and slack.

Up now into the stomach.

Imagine your stomach muscles releasing and relaxing,

Softening and loosening,

Limp and slack.

Now your chest and all the way down your back,

All the way down your sides,

Soft and limp and slack and relaxed.

Up now into the neck,

Allowing the muscles around and behind your neck to soften and loosen,

Limp and slack.

Down into your shoulders,

Imagine your shoulders dropping,

Softening,

Loosening.

And down through the arms,

Relaxing.

Down through the elbows,

Softening.

Down through the wrists.

And down into the hands,

Fingers and thumbs,

Limp and soft and slack and relaxed.

Finally,

Let your jaw loosen,

Your mouth and your tongue,

Your cheeks,

The muscles around and behind your eyes,

The forehead and the scalp,

Softening and loosening,

Releasing,

Softening,

Limp and slack.

Good.

Notice how relaxed you've become,

How easy the procedure has been.

And as you continue to relax,

As you continue to let go and drift deeper,

Very soon now you'll begin to notice heaviness appearing within your body.

The heaviness appears as the muscles relax.

And as the muscles relax,

They become heavier.

So this slowly appearing sensation of heaviness is to be welcomed,

Accepted,

Encouraged,

Increased.

Notice any little areas of heaviness in your body and welcome that sensation of heaviness.

Imagine it increasing,

Expanding,

Spreading.

Allow the heaviness to increase.

Imagine that your body's becoming heavier and heavier,

As if it's wanting to sink down deeper and deeper into the chair or down into the bed.

Just imagine that your body's becoming as heavy as lead.

Let it relax completely.

Become aware of how you're feeling,

How slow things have become,

How still,

How easy,

How comfortable you feel.

And we're going to deepen this level of relaxation now by counting down from 10 to 1.

As I count down in a moment or two from 10 to 1,

You'll find that with each slow descending number,

You can allow yourself to become one tenth more relaxed.

Just 10% more relaxed with each slow descending number.

Each descending number will help you to drift one tenth deeper into that wonderful state of relaxation,

The light trance state that in any event becomes deeper and deeper as we go on.

As I'm counting,

You may experience a slight though very pleasant physical sensation.

It may seem at times as though you're floating,

Floating down,

Down into your own inner world,

Down into the part of yourself that controls everything,

Physically,

Emotionally,

Chemically,

Energetically,

Down into the part of you that actually knows just what to do and just how to do it.

And as you begin to pay more and more attention to this ever increasing connection to your inner self,

So you're drifting ever deeper relaxed,

Drifting ever deeper down into relaxation.

So ready.

10,

9,

Deeper and deeper,

8,

9,

10,

10,

10,

10,

10,

10,

10,

8,

7,

Drifting down,

6,

Deeper and deeper,

5,

4,

3,

Doing wonderfully,

2,

1.

And all the way down,

Deep,

Down,

Relaxed,

Deeper and deeper down,

Relaxed,

Wonderful.

Now staying deeply relaxed.

In a moment or two,

I'm going to ask you to imagine certain things.

It doesn't matter if you can't imagine all the things I'm asking you to at this moment.

It's the procedure that's important.

It's the template that's important.

Remember to just allow and not try.

I want you to find yourself now in a place of real beauty,

A place of safety and security,

A place of healing and health.

This is your special place just for you.

A place for you to talk to your unconscious mind,

To give it instructions,

To change the way you feel,

Physically,

Energetically,

Chemically,

Emotionally.

Find a place to sit or lie down.

You're feeling safe and secure,

Happy and content.

In this place of healing and health,

I want you to imagine a color that promotes well-being,

Balance and health.

Imagine that color now.

Imagine that color vividly.

Health,

Well-being,

Balance.

Imagine a sound now,

A tone if you like,

That promotes health,

Well-being,

Balance.

Listen to that tone.

Fix it firmly in your mind.

I want you to imagine a temperature that promotes health,

Well-being,

Balance.

A temperature that feels right for you in this moment.

Health,

Well-being,

Balance.

I want you to imagine an energy,

A sensation of energy that promotes health,

Well-being and balance.

You may feel it somewhere in your body.

Perhaps a tingling,

Perhaps a vibration.

It doesn't matter.

Trust in the process.

This energy promotes health,

Well-being,

Balance.

And now,

You're going to talk to your unconscious mind.

You're going to give your unconscious mind instructions.

And your unconscious mind will only accept suggestions and instructions if they're recognized to be healthy,

Positive and they promote health,

Well-being and balance.

When your unconscious mind recognizes any of the following suggestions and instructions to be healthy,

Positive and beneficial,

It will accept them gladly and allow the process of the journey back to healing,

Back to balance,

Back to well-being to begin.

Your unconscious mind is aware of what you're dealing with whilst listening to this recording.

And your unconscious mind knows just what to do and just how to do it.

So let's begin.

Your mind is still,

Quiet and peaceful.

Still,

Quiet and peaceful.

Imagine now your mind's eye there in the middle of your forehead.

Imagine gently allowing the eyelids of your mind's eye to close.

This feels natural and comforting.

Your mind's eyelid completely closed now.

And your mind is still,

Quiet and peaceful.

Still,

Quiet and peaceful.

With every breath in and out,

Your mind is calming,

Settling down,

Gently resting.

As you know,

It is quite natural for the mind to wander.

It can wander back into the past.

It can wander off into the future.

But in this moment,

You are in control.

A gentle control.

A peaceful control.

But still in control.

If a thought appears,

Step back from it.

Observe it.

Don't add any energy to it.

Just let it be.

And slowly,

You return to your breath,

Noticing that as you rest your awareness on your breath,

You can let the thought just melt away.

Melt away.

And you return to the moment.

The only moment that is real.

If a thought appears,

Step back from it.

Observe it.

Don't add any energy to it.

Just let it be.

And slowly,

You return to your body,

Noticing that as you rest your awareness on your body,

And the gentle,

Natural sensations in your body,

You can let the thought just melt away.

And you return to this moment.

The only moment that is real.

Your mind is still,

Quiet,

And peaceful.

Still,

Quiet,

And peaceful.

It is easy now to stay in the moment.

To stay in the now.

Thoughts come and go.

To go and come again.

You notice them.

You step back from them.

And you return to the breath,

Or the body,

And let them melt away.

It's nice to know that you are in control.

It's nice to know that at any time,

In any situation,

You can gently step back from thoughts.

It's nice to know that at any time now,

In any situation,

You can gently step back from thoughts.

It is important to note,

However,

That if you are in the depths of relaxation,

Mindfulness,

Or meditation,

That if a thought arises that is important and of value,

You can file that thought away in a place that you can revisit after your session.

This allows a deeper depth of quietness,

Of stillness,

Of mental peace.

As you regain more and more control over your mind and over your thoughts,

You begin to realize the huge benefits of having a quiet,

Peaceful mind.

You feel more at peace with yourself and your world.

You are more in touch with your inner,

Deeper thoughts,

Your intuition,

Your resources,

Your skills and abilities.

As you are now spending more time in the present,

You no longer dwell so much in the past or concern yourself so much about the future.

You feel centered,

Balanced and in control.

The thoughts that you are beginning to have more and more of are of greater value,

More creative,

More peaceful,

More loving,

More in the moment.

Your still,

Quiet and peaceful mind is reflected in your physical self.

You are finding it easier to relax and rest.

You are finding it easier to relax and recharge.

You are finding it easier to deal with everyday life.

You are noticing that you have more quality time every day.

You are happier and feeling lighter,

Feeling calmer.

So if a thought appears,

Step back from it,

Observe it,

Don't add any energy to it,

Just let it be and slowly you return to your breath.

Noticing that as you rest your awareness on your breath,

You can let the thoughts just melt away,

Melt away and you return to this moment,

The only moment that is real.

You are no longer burdened by thoughts of the past.

You are no longer burdened by thoughts of the future.

Those unnecessary,

Unneeded,

Tiresome thoughts of little value.

So if a thought appears,

Step back from it,

Observe it,

Don't add any energy to it,

Just let it be and slowly you return to your body.

Noticing that as you rest your awareness on your body and the gentle,

Natural sensations in your body,

You can let the thought just melt away,

Melt away and you return to the moment,

The only moment that is real.

You are still,

Quiet and peaceful mind is reflected in your physical self.

You find it easier to relax and rest.

You find it easier to relax and recharge.

You find it easier to deal with everyday life.

You notice that you have more quality time every day.

You are happier and feeling lighter and calmer.

Your mind is still,

Quiet and peaceful,

Still,

Quiet and peaceful.

It is easy now to stay in this moment,

To stay in the now.

You feel free,

Light,

Unburdened,

Clear and calm.

You are enjoying life in the now,

In the moment,

In the present,

Enjoying stepping back in control,

Always in control.

And now,

It's time to settle down,

To drift down into sleep.

Nothing to think of,

Nowhere to go,

Nothing to do,

Just letting go,

Drifting deeper,

Drifting deeper,

Deeper and deeper asleep,

Deeper and deeper asleep,

Drifting deeper,

Deeper and deeper asleep,

Deeper,

Deep down asleep.

Deeper,

Deeper asleep.

Reviews

That was my longest meditation. It was a beautiful experience. Thank you very much.

Incredibly relaxing and calming. Will definitely keep on repeat! Thank you. Namaste
🌺🙏🌺

Fabulous meditation to remind me I am in control of me thoughts. I loved his voice as well and the repetition of staying in the present moment✨💫

Thank you for guiding me into to a much needed better restful space. 🙏🏼☮️❣️
The session was soothing, calming & I highly recommend this meditation if one is feeling a need for direction or focus on the now.

I really like your voice it is very soothing & clear, I can do as you ask & feel relaxed. I did drop of to sleep so my goal was achieved thankyou.

Excellent. Was feeling very anxious. The only thing is that I hadn't realised it ends with a sleep message as I was listening to this in the morning. I will try again at bedtime to see if this helps with my ruminative thoughts during the night. Thank you.

Love how you keep bringing us back in to the moment ❤️

I would give you 10 stars if I could. That was Amazing. Thank you I wish I could tell you how much you have helped me in just a couple of days

My min, in turmoil of discovering my husband's affairs during out 32 yr marriage, is quiet now of the ruminating thoughts possessing it. Thanks Andrew 🙏💙

I love your sweet spirit as you gently guide us in meditation. The music you’ve chosen enhances the experience. I appreciate how you bring us back to any thoughts that come and how to let them go. It helps that you repeat it throughout the meditation. Thank you.

Always love your meditations. So peaceful. Thank you!!!!!

Incredible relaxation technique, every time it works, simple yet so effective way of dealing with your thoughts, again that works so well, thanks again Andrew for a wonderful journey 🙏

Awesome meditation like all your others! Thank you for sharing your gift with us,

Works well as a daytime restorative meditation, a vacation from the busy mind. Very thoughtful and well scripted. Thank you, Andrew🥀

Really supporting, calming and relaxing. I listened in the morning so I could stay awake throughout the whole session. 😊

I used this one to fall asleep to. No matter what recording of yours I listen to, I always fall asleep bc of your soothing voice.
Thank you Andrew, for all of your wonderful meditations.
I am very grateful to have you in my life as my favorite all time meditation teacher! You are appreciated! 😁😇💕🙏🏻💕💫

So relaxing, just what I needed to quieten my busy mind. Didn’t use my headphones and I see my dog has fallen fast asleep!

Wonderful thank you 🙏 Wish I could stop myself falling asleep in meditations as I don’t feel great if I do. Any tips? 🤗 💕

One of the most powerful meditations I’ve heard is Insight Timer. It gets you so deeply relaxed that you’re in touch with your subconscious and can give it instructions. I’ll come back to it many times. Thank you Andrew!

I love this meditation Andrew. I listen to this while lying on my shakti mat at night and it helps relax me even more. Then I listen to deeper sleep when I'm in bed and I'm out :) Best evening routine ever. Thank you for making such brilliant meditations 🙏