Racing Thoughts at Night — A 10-Minute Guided Meditation to Quiet Your Mind
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 6 June 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
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🌙 ABOUT THIS EPISODE
Can't sleep because your mind won't stop racing? Lying awake with anxious thoughts looping, replaying, jumping ahead to tomorrow? This free 10-minute guided meditation for racing thoughts at night is here for you right now. Whether you're dealing with sleep anxiety, anxiety insomnia, or that 3am spiral of overthinking and catastrophising before bed — this session will help you quiet the noise, release the day, and guide your mind gently toward deep, restorative rest.
Your thoughts are not facts. They are weather. And weather passes. Hosted by Martin Hewlett — clinical hypnotherapist and former frontline paramedic. A daily free guided meditation for anxiety relief, sleep anxiety meditation, and racing mind at bedtime.
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🕐 EPISODE CHAPTERS
0:00 — Introduction — Racing thoughts at night relief begins here
0:23 — Welcome to Calming Anxiety with Martin Hewlett
1:00 — Vagus nerve breathing — 4-2-6 technique to calm the anxious mind
2:28 — Visualisation — The peaceful room. Permission to stop.
5:22 — Affirmations — First pass
6:32 — Drift bridge — Sinking deeper into stillness
6:54 — Affirmations — Second pass
8:08 — Three daily caring tips for sleep anxiety and racing mind
9:37 — Wake-up close and CTA ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
✨ TONIGHT'S AFFIRMATIONS
Repeat these internally as Martin guides you. Let them settle into the deeper part of you.
My mind is allowed to rest tonight. I do not need to solve anything before I sleep.
My thoughts are not facts — they are weather, and weather passes.
I release the day. It is done, and I did enough.
My body is safe. My mind is safe. I am allowed to let go. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
💙 THREE DAILY CARING TIPS
- The Thought Shelf When a racing thought arrives tonight — tomorrow's meeting, the unread message, the thing you should have said — imagine placing it on a shelf. Not throwing it away, just putting it down. You can pick it up tomorrow if you still need it. Most of the time, in the morning light, you won't.
- 2. The Body Scan Drop Start at your forehead. Consciously release the muscles there. Then your jaw. Then your shoulders. Then your hands. Sleep anxiety lives in the body as much as the mind — and when you systematically release the physical tension, the mental noise has less to hold onto.
- 3. Name the Time If you find yourself catastrophising at night — spiralling into worst-case thinking, anxiety insomnia, the 3am version of every problem — simply say: this is night thinking. It is louder than it is true. You are not getting clarity at 3am. You are getting amplification. Give yourself permission to defer. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
- 🎙️ ABOUT THE SHOW Calming Anxiety is a free daily 10-minute guided meditation and clinical hypnotherapy podcast hosted by Martin Hewlett — clinical hypnotherapist and former frontline paramedic. Over 10 million lifetime downloads. Listened to in 158 countries. Ranked #1 on Apple Podcasts US and UK and Spotify for panic attack relief. No paywall. No algorithms deciding what you hear. Just Martin, every single day. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
- 🔓 READY TO GO DEEPER? If this session helped you find a little quiet tonight, the Anxiety Circuit Breaker course goes much deeper — building the tools to calm anxiety at its root and break the cycle of sleepless, anxious nights for good. 👉 calminganxiety.fm — just $67 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
- 🔁 SHARE THIS EPISODE Someone else is lying awake right now who needs to hear this. If it helped you, please share it. Every voice that becomes quiet and kind to itself genuinely helps the world heal. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ━━━━━━━━━━━ Smile after, my friend. Be kind. 💙
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Backing Music: Chris Collins
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Transcript
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| 0:00.0 | If you're lying awake tonight with a mind that simply will not slow down, |
| 0:06.0 | if the thoughts are coming thick and fast, looping, replaying, jumping ahead to tomorrow, |
| 0:14.0 | then this session was made for you. |
| 0:17.0 | You're exactly in the right place. |
| 0:20.0 | Let's begin. |
| 0:22.6 | Welcome to calming anxiety. |
| 0:25.6 | I'm Martin, clinical hypnotherapist. |
| 0:29.6 | Every single day I create these three 10-minute guided meditations |
| 0:35.6 | to help you find calm, release anxiety, and get the deep restorative sleep your mind and body genuinely need. |
| 0:45.3 | Tonight, we are going to quiet the racing mind. |
| 0:49.3 | Settle the anxious thoughts that spiral at night and guide you gently towards real rest. |
| 0:58.0 | Before anything else, we breathe. |
| 1:03.0 | This is the technique that tells your nervous system directly, physiologically, that you are safe. |
| 1:11.6 | Breathe in slowly through your nose, |
| 1:14.6 | then hold as always for a count of two. |
| 1:18.6 | Then out through your mouth for five. |
| 1:23.6 | That long out breath activates your vagus nerve. |
| 1:28.3 | So ready with me? |
| 1:31.3 | In, two, three, four. |
| 1:36.3 | Hold two. |
| 1:39.3 | Relax, two, three, four, five. |
| 1:47.8 | The long, slow out breath slows the heart rate, releases the tension held in the chest |
... |
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