Guided Meditation for Beginners: Calm a Busy Mind and Find Stillness
- THE SPIRITUAL PUNK
- 2 hours ago
- 6 min read
Why This Meditation is for You
I want to start with a super simple guided meditation. This is for beginners, maybe you’ve never meditated before, or you are struggling to get into it.
Struggling to calm a busy mind? Or, if like me, you are a man and you aren’t really finding the types of videos or guided meditations you like to listen to, then this is for you. By the end of this meditation practice, you should feel more relaxed and able to rest your busy mind.
When I started meditation, I really struggled because I just could not calm my busy mind or stop the racing thoughts, learn more about What meditation is here.
I’ve spent time on meditation retreats in Thailand, Vietnam, Singapore, and Bali, learning directly from Buddhist monks. I’ve studied a variety of techniques, from breathwork to concentration exercises, and these experiences have shaped the approach I’m sharing here. Meditation has also been shown to reduce stress and improve focus (Headspace guide), which is exactly what we’ll aim for today.
If you are new to meditation, don’t even think of this as a meditation, just see it as a bit of quiet time. A bit of still time. This can help to take the pressure off.
If you struggle with it, don’t worry. Start short. Just do it for as long as you can, or as long as you want. If you have to stop and restart, do it. Start with however long feels comfortable, then come back to this Guided meditation for beginners and try for longer. This is why it’s called meditation practice.
This is part of our series on Meditation + Mindfulness and deep dives into Spirituality, Energy & Frequency. And if you're interested in Our Story of how we went from living a Depressed and Disconnected life in the UK to living the life of our dreams travelling the world, worldschooling our kids and building our dream home in Bali then I've linked some blog posts above.
A Guided Meditation for Beginners: Calm a Busy Mind and Find Stillness
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Preparing for Your Guided Meditation For Beginners
I want to talk you through one of my favourite techniques, which I use to calm both my body and mind. It’s simple, based on breathing and concentration.
The best advice I can give you to start is:
Turn off your phone, laptop, TV, everything. Minimise distractions.
Make sure you’re comfortable. Loosen tight clothing, grab a cushion or mat if needed.
Go somewhere quiet, away from people, somewhere you won’t be disturbed.
At this point, you can follow along with the embedded guided meditation video below. I’ve added slow-motion visuals - waves rolling, the tide coming in, the sky shifting — to help you relax and stay present.
I’ve also layered some ambient sounds with a subtle mix of 528Hz solfeggio frequencies and a lower 432Hz tone. These quiet tones help guide your attention and deepen your relaxation, making it easier to calm your mind and body.
I love to use pure tones and solfeggio frequencies as an aid for meditation and relaxation. If you like these tones and find them useful you can download a full set from our etsy store here.
Just press play, get comfortable, and let the combination of visuals, sound, and guidance take you through this beginner-friendly meditation.
Slow-motion visuals and gentle sound to help you relax and stay present.
If you prefer to read instead, or want to come back to this later, the full guided meditation is written out below.
Let’s Begin
Sit or lie somewhere comfortable. At first, it doesn’t matter—just get comfy. Use a cushion or mat if it helps.
Close your eyes softly, like you’re about to sleep. I like to let my eyes roll back slightly. Just be still and relax.
Focus on your breath:
Breathe in through your nose
Hold
Breathe out through your mouth
Concentrate on your breathing:
Breathe in
Hold the breath
Breath out…
Pause
Repeat
Breathe in
Hold the breath
Breath out…
Pause
Take your time and feel your chest rising and falling.
If thoughts come, acknowledge them, then let them go.
Imagine them as clouds floating away, or cars on a road driving past. Don't chase the thoughts, just let them go.
Full Body Relaxation with Rhythmic Breathing
Now, let’s relax your body, part by part, starting from your feet and moving up.
Stay focused on your breath.
We’ll try rhythmic breathing, which is simply pausing on both the in and out breaths for half of the time it takes to complete a full breath.
A really useful tip here is that if you can feel your pulse, or your heartbeat. Use this to monitor your counts.
Inhale through your nose for 4 counts
Hold for 2 counts
Exhale through your mouth for 4 counts
Pause for 2 counts
Repeat this cycle. Feel your body get heavy and relaxed.
Next, slow your rhythm:
Inhale for 6 counts
Hold for 3 counts
Exhale for 6 counts
Pause for 3 counts
If you can't make the full counts of 4 or 6, just do whatever feels comfortable and try and keep the pause to half the count of each in and out breath.
Visualise Positive Energy
As you breathe, imagine the air or energy coming in as positive, good energy.
On the exhale, send this energy down through your body:
To start
Breathe in for a count of 6. Imagine that you are breathing in good, amazing positive energy
Hold the breath for a count of 3, visualising all of the good, amazing positive energy
Breath out for a count of 6 and then imagine sending all of that energy all the way down to your feet.
Then Pause
Then repeat this process for each part of your body
Feet → Ankles → Lower legs → Upper legs → Hips → Stomach → Back → Heart → Hands → Lower arms → Upper arms → Shoulders → Neck → Face → Top of head
Feel each part get heavy and relaxed.
Let the energy flow, notice the weight, and release tension.
Focus on letting each part of your body feel super relaxed. Feel their weight. Feel the ground below you, allow each part of your body to feel loose and relaxed.
Staying Present
Continue breathing like this. Notice the ground beneath you if lying down, or the seat if sitting.
If thoughts arise, acknowledge them and let them pass. If you need to move, move, just return to comfort and stillness.
There’s no rush.
If this feels good, just carry it on.
Stay for as long as you want.
When you are ready, slowly bring your awareness back to your body and the room around you.
Open your eyes, stretch, and enjoy the feeling.
Just do what feels good.
This is all you need to do: just be still, breathe, and be.
I hope this post helped you.
Let me know in the comments if you tried this meditation, if it helped or if there's any other topics around meditation that you would like me to cover. I really hope this helped you calm a busy mind, feel more relaxed and able to just start taking some time to yourself and practice meditation. If you want to know more about Meditation then read my post on Meditation for Beginners here.
I want to be a bit more real, a bit more honest and more for people that are spiritual, but still a bit of a rebel and just a bit more real.
So, if you like this and you think you could be a bit like this then jump on and subscribe.
Peace out and good vibes.
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