Simple Guided Meditation for Calm and Peace (For Busy Minds)
- THE SPIRITUAL PUNK
- 3 days ago
- 5 min read
If your mind feels busy, restless, or constantly switched on, this simple guided meditation is here to help you slow down. I’m the same. Always thinking, always looking forwards and just getting random thoughts popping into my head for no reason.
There’s no pressure with this practice. No need to “do it right”. No experience required.
This is a short, gentle breathing meditation designed to help you feel calmer, more grounded, and a little more at peace even if meditation has never really worked for you before.
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.
You can lie down, sit in a chair, or sit on a mat. All you need is a few quiet minutes and a willingness to breathe. By the end of this post, you will be feeling much happier, more calm and more confident with meditation.
This post is part of our look into what is meditation and it’s benefits, How to start meditation , guided meditation and deeper looks at spirituality.
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Guided Meditation for Calm and Peace
Below is the full guided meditation.
It’s spoken gently, with long pauses so you can follow the breathing at your own pace.
There’s nothing to achieve here. Just listen, breathe, and be kind to yourself.
And you know us, we're friends so let's jump right in to todays blog.
What This Guided Meditation Is (and Isn’t)
Meditation can feel confusing at first, especially if you’ve seen lots of different styles online. So let’s keep this simple. I've always really struggled to find some good qiality content that really explained meditation, but in a way that I could understand and relate to. So, I wanted to fill that hole and share what I have learned along the way.
What this meditation is:
A simple guided breathing meditation
Calm, slow, and gentle
Designed for busy minds
Beginner-friendly
Something you can come back to again and again
What it isn’t:
It’s not about stopping your thoughts
It’s not about forcing calm
It’s not about “clearing your mind”
It’s not about doing anything perfectly
If your mind wanders…. That’s normal. That is all part of practicing meditation.
How to Use This Guided Meditation
You can use this meditation in whatever way fits your life.
Try it once and see how it feels
Use it as a short daily meditation
Come back to it when your mind feels busy or overwhelmed
Listen with headphones or without
Pause the video if you want more time between breaths
Even a few minutes can make a difference.
A Simple Breathing Meditation (Explained)
This guided meditation uses slow, steady breathing to help the body and mind settle.
You’re invited to gently notice:
The in-breath
The out-breath
How the breath naturally deepens and slows
There’s no need to control the breath or change it forcefully. Simply noticing your breathing is often enough to calm the nervous system and create a sense of ease.
Over time, this kind of breathing meditation can help you feel:
More present
Less reactive
More at peace in your body
Sound, Frequencies, and Calm
Sound is a big part of how I personally approach meditation.
In this guided meditation, you’ll hear:
The sound of running water
Very subtle background solfeggio frequencies mixed low beneath it
The frequencies move gently between 528 Hz and 432 Hz. I love to use pure tones just in everyday life, but specifically during meditation, there's a full look at the 7 healing Solfeggio frequencies here
They’re not there to do anything to you just to help create a calm, steady atmosphere that supports the breathing.
If you prefer silence, that’s completely fine too. Meditation is personal. Use what feels right for you.
Who This Meditation Is For
This guided meditation is for:
People with busy or overactive minds
Beginners who want something simple
Anyone feeling stressed, tense, or overwhelmed
People who struggle with traditional meditation
Men and women looking for a calm, practical approach
You don’t need to be spiritual.You don’t need a special space.You don’t need to know what you’re doing.
You just need to breathe.
New to Meditation?
If you’re just starting out, you might find this helpful:
Beginner’s Guide to Meditation - a simple, honest introduction to what meditation actually is and how to get started.
If you’d like something a little longer and more detailed, you can also try:
A Deeper Guided Breathing Meditation - for when you want to slow things down even more.
These all work together, there’s no “right order”.
Final Thoughts
You don’t need to meditate for long for it to make a difference.
Even a few minutes of breathing, awareness, and stillness can help you feel calmer, more grounded, and more at ease.
If this guided meditation helps, feel free to come back to it whenever you need a moment of calm.
Just breathe.
Detailed instructions on guided meditation
What is spirituality ? A deeper look
I hoped this post helped you.
Let me know in the comments below if you liked this post or if it helped you in your own journey. I hope it's inspired you to try this is short, gentle breathing meditation. I hope it helped you to feel calmer, more grounded, and a little more at peace even if meditation has never really worked for you before.
Peace out and good vibes.
Who am I ? And what is a Spiritual Punk ?
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.
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