Calm Right Now - Calm A Racing Mind In 6 Minutes

When your mind is racing, trying to force your thoughts to stop can create even more pressure. This six-minute calming practice gives your attention somewhere steadier to land.
You’ll begin with gentle tapping beneath the collarbones, using rhythm and physical sensation as a grounding anchor. You’ll then practice humming exhales inspired by Bhramari pranayama. The extended exhale and gentle vibration encourage the breath to slow and the body to settle.
The practice concludes with quiet breath and body awareness, offering a quick reset whenever you feel overwhelmed, overstimulated, or caught in overthinking.

Transcript

Hello just find a comfortable place for your body to rest this can be in a seat somewhere or lying down whatever feels most natural and safe in this moment adjust so you feel fully settled and supported. And just begin to bring your hands just below your collarbones and just begin to tap with light pressure here. Continue this tapping and take a deep breath in through the nose. Open the mouth, Sigh it out. Two, More like that. Breathe in, Expansive and full. Continue the tapping at the collarbones. AudibleSign out. Last one just like that. Keep tapping. Take a deep breath in. Let it go out the mouth. You can release the tappings, Find your natural breath for a moment. The breath is automatic and effortless. Now I'll guide you to count your breath. We'll inhale for four and exhale for eight. And on each exhale, I'm going to seal the lips and hum for the entire length of the exhale. So empty all of the air out to prepare. And then inhale, Two, Three, Four, Exhale, Hum for eight, Seven, Six, Five, Four, 3, 2, 1. Inhale for 4. Exhale, Hum for eight. Inhale, Four. Exhale, Hum for eight. Inhale four. Exhale, Hum for eight. Inhale 4. And exhale, Hum for 10. Inhale 4. Exhale, Hum for 10. Take two more at your own pace. Inhale 4, Exhale hum for 10. And when that's complete, Just let the breath find its natural rhythm. Allowing the body to breathe itself. And then bring your attention to the temperature of the breath at the tips of the nostrils. The natural breath is a little cooler on the breath in. And a little warmer on the breath out. Just let your awareness anchor in here. Notice any time that the mind becomes distracted. Just gently detach from that thought and bring attention back to the temperature of the breath. Knowing that our thoughts are just one aspect of our experience. They are not who we are. We can learn to take a step back and detach. Watch the thoughts drift into the mind and then allow them to drift back out staying anchored on the Watching the temperature of the breath change with every inhale and every exhale. You can stay here as long as you need and as you feel ready, Allow the eyes to blink open if they were closed. Thank you for practicing with me.