Let's Quiet The Mind Together

Being plagued by your overthinking mind? Is it loud and noisy? Then this short mediation is for you.
It’s an opportunity to take back control and turn down the volume of your mind, explore the sounds around you and return to your day with a calm and quieter level of thinking. Enjoy!

Transcript

Welcome to this meditation to help calm that overthinking mind of yours.

We're going to use a visualization to help you turn down the volume of your mind.

So get yourself settled somewhere nice and quiet somewhere where you won't be deserved.

Sit or lie down in a position that's comfortable and feel safe for you and when you're ready close your eyes.

We're going to start by taking three deep breaths in through the nose and out through the mouth.

And your last one.

Let it all go.

Now I want you to listen to your mind.

Hear it chatter,

Hear what's going on.

Let's label it a 10 out of 10 on the volume scale.

Just spend a moment getting used to what a 10 sounds like to you right now.

Now I want you to imagine turning down the volume with me.

This could be on an old-fashioned radio dial where you twist the knob.

It could be a clicker on the side of your phone or even like a remote control.

Just bring to mind your control.

And with each breath we're going to turn the volume down a notch.

So take a deep breath in and as we let it go taking the volume to 9.

Take another deep breath in and turning the volume to 8.

Take another deep breath in.

Turn the volume to 7.

Just keep breathing and each time let's turn down that volume another notch.

And take another deep breath in.

Now just for a moment turn the volume off.

Now with your mind quiet explore the other sounds you can hear around you.

Maybe it's the fridge or your laptop humming.

Maybe it's birds outside your window or cars rushing past.

Maybe you can even hear the sound of your own breath.

Just explore what you can hear around you whilst your mind's on mute.

Fantastic.

Now let's just take a moment to turn the mind up to 2 or 3 or 4.

Whichever feels the right volume for your day ahead.

So take a deep breath in and take it off mute.

Take it to 1.

Another deep breath.

Nutch it up to 2.

If this feels good stop there and just allow yourself to breathe and listen to your quieter mind.

If you want notch it up to 3.

Or even 4 with this final breath.

Now that your mind's quieter take a moment to thank you for all it does for you.

And then gently start to wiggle your fingers and toes.

Move your neck and your shoulders in whatever way feels good.

And open your eyes wishing you a wonderful day.

Thank you for listening to this meditation.

My name is Sam Curtis and I'm a life coach who uses mindfulness and meditation as part of my sessions in order to find practical tools and answers to help you calm your overthinking mind and find clarity and confidence in your next steps.

If I can be of any help please do reach out.

Thank you once again and I wish you a wonderful day.

Reviews

Gut & kompakt - genau das richtige für den Start in den Tag!

Loved this! Such a unique visualization, really helped me take a step back and slow down my brain first thing in the morning

The music helped to ease my busy chattery mind and I loved when you turned the volume all the way down the sound effect was brilliant . I listened to this track again today February 21, 2025

This was extremely helpful! Thank you so much! I am grateful to you x

Beautiful way to start this day. My busy mind lead me here, and I’m grateful. What a blessing the mind can be.
Thank you! 🙏🏼

Very helpful

Very helpful visualization. I've not heard it done quite like this before. I like that it's simple yet different.