How to Quiet a Racing Mind
When Your Brain Won’t Check Out
Twas the night before today,
And all through the house,
Not a creature was stirring —
Not even a mouse.
Well... Something is stirring…
Just not a creature.
My brain is lit up
Like a fireworks feature.
The to-do lists dance in the halls of my mind,
Leaving no thought unthunk,
No task left behind.
Then what to my wandering eyes do appear?
Notifications lighting up bright and clear.
I check my phone just one last time —
Just for a minute... I’m sure it’ll be fine.
Before I know it, it’s 2 a.m.
I’m in the notes app, brainstorming again.
Why can’t I rest? Why am I so tired?
Programmed for hustle — that’s how I’m wired.
But what is the cost if I don’t choose to rest?
My body and soul both cry out for less.
So I lay down my phone, I close my eyes,
And whisper to heaven a tired sigh:
“God, help me quiet my racing mind.
Remind me You’re near,
Your peace I can find.”
Tomorrow I’ll rise, with this in mind —
To set new rhythms and leave old ones behind. ~Sarah S. Brown
Maybe your nights sound a little like mine. You want rest, but your mind keeps buzzing like it missed the memo. But God’s invitation is simple and kind: “Be still, and know that I am God” (Psalm 46:10, NiV). So, let’s talk about how to quiet the noise—body and soul.
When stress hits, our bodies shift into fight-or-flight—heart racing, thoughts spinning, muscles tight. These are signals of self-protection, not failure. Our Creator wired us this way so we could respond to danger. He also wired us to return to rest.
Spiritually, the same pattern holds true. Anxious souls need a safe place to land in God’s presence. When we slow our breathing and focus on truth, we re-train the body and the heart to believe: I’m safe because He is here.
These tiny practices aren’t about achieving calm but receiving it. Think of them as holy micro-habits—simple steps that remind your nervous system of heaven’s steady rhythm.
1️⃣ Breathe in Truth, Exhale the Weight
What it is:
A short prayer paired with your breath — a sacred pause that links body and spirit.
Why it helps:
Slow, steady breathing activates your body’s “rest and repair” mode while Scripture anchors your mind in truth. It’s a way to physically receive peace instead of striving for it.
“Be still, and know that I am God.” — Psalm 46:10
How to Practice:
Settle in. Sit tall, drop your shoulders, unclench your jaw.
Breathe intentionally.
Inhale through your nose to a count of 4.
Exhale through your mouth to a count of 6.
Pair each breath with Scripture:
Inhale: “Be still…” Exhale: “…and know You are God.” (Ps. 46:10)
Inhale: “When I am afraid…” Exhale: “…I trust in You.” (Ps. 56:3)
Inhale: “Your peace…” Exhale: “…guards my heart.” (Phil. 4:7)
Repeat for one minute.
Feel your shoulders lower, your mind quiet, and a holy calm begin to settle in.
Tips:
Practice before bed, in traffic, or during anxious moments.
Use a favorite verse or phrase that feels personal.
Add gentle background music or step outside for fresh air if it helps you connect.
Reflection Prompt:
What happens inside you when you breathe slowly and pray Scripture instead of replaying worries?
2️⃣ Gratitude Journaling: Training Your Brain to Notice the Good
What it is: A simple, soul-centering practice that shifts your focus from what’s wrong to what’s right — from overwhelm to awareness.
Why it helps: Gratitude gently redirects your attention and forms new neural pathways of peace. It teaches your mind to scan for God’s kindness instead of your to-do list.
“Give thanks in all circumstances.” — 1 Thessalonians 5:18
How to Practice:
Choose your moment. Morning, bedtime, or after a stressful day — gratitude fits anywhere.
Pick your format:
3×20 Method: List three specific things you’re grateful for, writing about each for 20 seconds.
Lens Swap: Ask, “Where did I see God’s goodness today?”
One Faithful Thing: Note one small way you partnered with God — a prayer in the car, a pause before reacting, a deep breath instead of a rush.
Keep it specific. “My friend’s text at the right moment” is stronger than “friends.”
Pair it with prayer. Thank Him out loud as you write — it seals gratitude in the heart, not just the page.
Journal Prompts:
“Today I felt God’s nearness when…”
“A gift I almost missed was…”
“I’m grateful in this hard thing because…”
3️⃣ Grounding: Come Back to Now with Your Five Senses
What it is: A quick sensory reset that helps you return to the present — the only place where God’s peace lives.
Why it helps: When your thoughts spiral into what-ifs or should-haves, grounding anchors you in embodied awareness and reminds your heart: You are safe, and God is near.
How to Practice (5-4-3-2-1 Method):
Notice 5 things you see. Colors, shapes, light, shadows.
Feel 4 things touching you. Fabric, floor, chair, ring — name them silently.
Listen for 3 sounds. Birds, traffic, your own breath.
Identify 2 scents. Coffee, lotion, air freshener.
Taste 1 thing. A sip of water, a mint, a slow breath.
Between each step, whisper a truth like:
“You are here, Lord.”
“Your peace surrounds me.”
“I am safe in Your presence.”
Tips:
Practice this anywhere — before a meeting, in the car line, or when anxiety hits at night.
If your mind drifts, that’s okay. Simply return to your next sense.
Add a deep breath at the end and thank God for His nearness.
When It Doesn’t “Work” Right Away
If the noise doesn’t quiet on cue, that’s okay. You’re rewiring patterns that took years to build. Keep breathing; keep showing up.
If thoughts race: jot them down and hand them back to God.
If you feel numb: start with your senses.
If faith feels flat: borrow a Psalm until your own words return.
Reflect: Take a deep breath before you answer. Don’t rush this—God speaks softly in still spaces.
Where is the noise loudest in my life right now?
Which practice feels most accessible today?
What’s one faithful thing I can do before noon tomorrow?
Pray:
“Lord, quiet my body and my mind so my soul can hear You. As I breathe, let Your peace settle me. As I give thanks, teach me to notice Your nearness. As I stand in this moment, remind me You are here. Be my stillness, my strength, and my song. Amen
The God who wired your body to protect you also invites your soul to rest — and His peace is already waiting there.
