A simple meditation to stay calm in the clinic

Dr. Sanjivani Taruna

MBBS, MS, BA, Director Sahasi Breast Care Institute, Teacher of Ayurvedic Yoga Massage, Reiki Master


Following your suggestion, I have taken an appointment with the doctor.I am absolutely scared and wonder how I can relax myself.  Could you please suggest a very simple meditation technique I can do while waiting in the clinics, which will keep me calm?


Soft, gentle humming can  be very soothing. Humming brings deep relaxation, silence and peace. It improves the blood circulation and increases the immunity.

Humming Meditation Technique

  1. Find a Comfortable Position:
    • Sit comfortably in your chair, sofa or bed.
    • You can sit crossed legs or straight legs, supported with cushions, whichever position makes you feel absolutely comfortable.
  2. Close Your Eyes:
    • Gently close your eyes to minimize distractions and bring your focus inward.
  3. Relax Your Body:
    • Take a few moments to relax your body.
    • Start from the top of your head and slowly move down to your feet, releasing any tension you find.
  4. Position Your Tongue:
    • Place the tip of your tongue gently against the roof of your mouth, just behind your front teeth.
  5. Start Humming:
    • With your lips closed, begin to hum softly.
    • Allow the humming happen.
  6. Focus on the Sound:
    • Direct your awareness to the sound of your humming.
    • Notice the vibrations it creates in your body.
  7. Internalize the Sound:
    • Watch the sound traveling inward, soothing and calming every part of you.
    • Listen to your own humming and feel the calming effects it has on your body and mind.
  8. Breathe Naturally:
    • Allow your breathing to be natural and unforced.
  9. Continue for a Few Minutes:
    • Continue humming softly for a few minutes, or as long as you feel comfortable.
  10. Gradual Transition:
    • When you feel ready to stop, gradually let the humming fade away.
    • Sit quietly for a few more moments, enjoying the calm and relaxation.
  11. Open Your Eyes Slowly:
    • When you’re ready, slowly open your eyes and take a moment before resuming your activities.

This simple humming technique can help calm your nerves, relax your mind, and bring a sense of peace during stressful waiting periods. Practicing regularly can make it easier to access this calm state whenever you need it.

Daily Practice: 
Start practicing this technique every day, even when you’re not in a stressful situation. This will help you get accustomed to the practice and make it more effective when you need it.

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