Do you ever feel like your mind never stops chattering, even in quiet moments? Many of us struggle with mental noise, which can leave us feeling drained and scattered. Taking just 10 minutes a day to calm the mind can make a profound difference in how we navigate life’s challenges and opportunities.
In Be Calm, Tom Evans introduces a simple yet powerful meditation designed to quiet mental chatter and bring harmony to your thoughts and emotions. Whether you’re looking to set a peaceful tone for your day or unwind before bed, this meditation provides tools to cultivate calm anytime, anywhere.
Inspiration behind the Be Calm meditation
Tom Evans discovered meditation during a challenging period in his life. He shares:
“In my mid-40s, I was stressed and burnt out from working in a high-pressure corporate environment. Meditation was my savior.”
This meditation reflects his belief in simplicity and accessibility. Tom explains:
“This track was mindfully kept to 10 minutes long and its guidance kept simple and accessible with a mantra in plain English.”
His goal is to make mindfulness approachable for everyone, offering transformative techniques that can be easily integrated into daily life.
By combining breath-focused mindfulness, questioning thoughts, and connecting with the cognitive centers of the head, heart, and gut, Tom provides a comprehensive practice to help listeners find calm and clarity.
A 10-minute meditation to quiet your mind
This guided meditation takes listeners through two transformative techniques—focusing on the breath and asking questions of the mind. Together, these methods help silence the inner chatter and replace it with calm awareness.
Explore similar practices in the largest library of free guided meditations.
Be calm meditation guided script
Step 1: Prepare your body and relax
Find a comfortable position, either seated with your back supported or lying down. Keep your arms and legs uncrossed to allow energy to flow freely.
Close your eyes and scan your body for tension, starting at your forehead and working downward. Relax your jaw, shoulders, arms, and hands. Wiggle your fingers and toes, releasing residual tension. Imagine calmness washing over your entire body as you prepare for the practice.
Step 2: Focus on the breath
Place both hands on your belly so your middle fingers touch. Breathe deeply into your diaphragm, feeling your belly expand and your fingers part on the inhale. Exhale slowly—four times longer than your inhale—and feel your fingers come back together.
On each inhale, silently say “be.” On each exhale, say “calm.” Repeat this mantra five times. Tom explains:
“Our minds can only hold one thought at a time. Focusing on your breath and the mantra replaces inner chatter with calmness.”
Step 3: Engage with your thoughts
Shift your awareness to the thoughts in your mind. Ask them:
- Who sent you?
- For what purpose?
- Where did you come from?
This questioning technique gently interrupts mental chatter. Tom shares:
“By questioning our thoughts, we redirect our focus and create mental space.”
Approach this step with curiosity and a sense of playfulness.
Step 4: Connect with your heart and gut
Your heart and gut are powerful cognitive centers that hold valuable insights. The heart communicates emotional warmth—whether you feel “cold,” “lukewarm,” or “boiling hot” about something—while the gut provides a simple “yes” or “no” signal.
When faced with a decision, tune into these centers for guidance. Tom explains:
“Aligning your head, heart, and gut fosters calm and clarity. When these centers are in sync, you become unstoppable.”
Step 5: Use the techniques throughout your day
The techniques in this meditation aren’t limited to quiet moments—they can be used anytime:
- During stress, repeat the be calm mantra with deep breaths.
- When your mind feels cluttered, question your thoughts.
Tom adds:
“These simple tools are effective even in the early hours when sleep feels elusive.”
Step 6: Return to the present moment
When you’re ready, slowly bring your awareness back to your surroundings. Wiggle your fingers and toes, take a deep breath, and open your eyes.
Carry the calmness you’ve cultivated into your day. Tom encourages:
“Whenever you feel stress creeping in, remember to be calm.”
This guided meditation script was adapted from Tom Evan’s Be Calm meditation.
Tips for beginners from Tom Evans
For those new to meditation, Tom emphasizes the importance of simplicity and consistency. He explains how regular meditation gives us a place to go back to center daily.
If quieting the mind feels challenging at first, Tom suggests starting small. He advises:
“Focus on a single step, like the be calm mantra, and allow yourself to grow into the practice gradually.”
He also highlights the value of engaging with nature:
“Going for a walk, ideally near flowing water, can help clear mental noise and create a sense of calm.”
By integrating these practices into your routine, you’ll build a strong foundation for mindfulness and mental clarity.
Take a moment to reflect
After completing the meditation, take a few minutes to journal or reflect on your experience. Consider these prompts:
- What physical sensations did you notice as you released tension?
- How did focusing on your breath and the mantra affect your mental state?
- What insights arose when questioning your thoughts?
- How can you incorporate the head, heart, and gut alignment technique into your decision-making?
Journaling can deepen your practice, helping you recognize patterns and strengthen your connection to calmness.
Why Tom Evans loves meditating with Insight Timer
Tom appreciates how Insight Timer supports a global meditation community. He says:
“Meditation is a universal tool for well-being, and Insight Timer makes it accessible to everyone. It’s a joy to connect with listeners worldwide and support them in finding calm and clarity.”
With his calming voice and practical guidance, Tom’s meditations inspire listeners to embrace mindfulness and rediscover the peace within. Start your journey today and experience the transformative power of calm.
Explore more of Tom’s powerful meditations on Insight Timer’s free meditation app, and join a worldwide community dedicated to personal growth and mindfulness.
Find stillness with Insight Timer
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