Gurbani for calm & grounding

In Japji Sahib, Guru Nanak Dev Ji writes: “Sing, and listen, and let your mind be filled with love. Your pain shall be sent far away, and peace shall come to your home.” (Ang 2)

Many Sikhs know this line as “Gaaveeai suneeai man rakheeai bhaao.” It names three simple things you can do even on a hard day: sing, listen, and let your heart soften.

A review of 47 trials with 3,515 adults found that mindfulness meditation programs brought small to moderate improvements in anxiety, depression and pain.

Those studies did not test Simran itself, so the findings are a guide, not proof. Meditation is usually low-risk, but a few people feel more anxious during practice. If that happens, pause and try something else.

Slow, deep breathing can switch on the body’s relaxation response, which brings slower breathing, lower blood pressure and a slower heart rate.

Reciting a line of Gurbani slowly, pausing between phrases, naturally lengthens each breath out.

The Mool Mantar, the opening of Sri Guru Granth Sahib Ji, describes the One Creator: “No Fear. No Hatred.” (Ang 1)

Many Sikhs say the Mool Mantar slowly when they feel afraid. Being close to the Fearless One can help fear loosen its grip.

Guru Arjan Dev Ji writes: “Meditating on the Fearless Lord, all fear departs.” (Ang 293)

The same passage says: “One who is protected by God never suffers in pain. Chanting the Naam, the mind becomes peaceful.” (Ang 293)

“All fear is eradicated by Your Name. Joining the Sangat, the Holy Congregation, sing the Glorious Praises of the Lord, Har, Har.” (Ang 201)

Later in the Shabad: “One who is attuned to the Lord, sees his doubts and fears run away.” (Ang 201)

Notice that this line joins Naam with sangat. Being with others who sing and pray with you is part of how fear eases.

“The hot wind does not even touch one who is under the Protection of the Supreme Lord God. On all four sides I am surrounded by the Lord’s Circle of Protection; pain does not afflict me, O Siblings of Destiny.” (Ang 819)

Many families recite this Shabad when someone is ill or travelling. You can picture that circle of protection around you as you breathe slowly.

“One who does not frighten anyone, and who is not afraid of anyone else - says Nanak, listen, mind: call him spiritually wise.” (Ang 1427)

This line pairs courage with gentleness. Steadiness is not about being hard. It is about not being ruled by fear, and not ruling others with it.

Guru Arjan Dev Ji writes: “Why, O mind, do you plot and plan, when the Dear Lord Himself provides for your care?” (Ang 10)

The Shabad goes on: “For each and every person, our Lord and Master provides sustenance. Why are you so afraid, O mind?” It then points to the flamingos who fly far from their young: “Who feeds them, and who teaches them to feed themselves?” (Ang 10)

“Remain steady in the home of your own self, O beloved servant of the Lord. The True Guru shall resolve all your affairs.” (Ang 201)

Anxiety pulls the mind out of the present and into the future. This line invites you to come back home, into your body and this moment.

Japji Sahib begins: “By thinking, He cannot be reduced to thought, even by thinking hundreds of thousands of times.” (Ang 1)

Guru Nanak Dev Ji is speaking about the One who is beyond thought. Many Sikhs also find a gentle lesson here for an overthinking mind: some things cannot be solved by thinking harder.

“Chanting the Naam, the mind becomes peaceful. Anxiety departs, and ego is eliminated.” (Ang 293)

Earlier on the same Ang: “With your mind and body, chant the Naam; lovingly attune yourself to it. Sorrow, pain and fear shall depart from your mind.” (Ang 293)

“Through sincere efforts, the mind is made peaceful and calm. Walking on the Lord’s Way, all pains are taken away.” (Ang 201)

When worry is loud, one small action often helps more than more thinking: a walk, a call, a written list, a booked appointment.

Guru Nanak Dev Ji writes: “Come, O my companions - let us meet together and dwell upon the True Name.” (Ang 579)

Grief in Sikhi is shared. Sitting with the sangat for Sehaj Paath or kirtan after a death lets others carry some of the weight with you.

“On that journey of total, pitch-black darkness, the Name of the Lord shall be the Light with you.” (Ang 264)

And: “Where there is awesome and terrible heat and blazing sunshine, there, the Name of the Lord will give you shade.” (Ang 264)

Many Sikhs read these lines for a loved one who has died, and for themselves in the days after.

“My associates and companions have all deserted me; no one remains with me. Says Nanak, in this tragedy, the Lord alone is my Support.” (Ang 1429)

Gurbani does not pretend loneliness is not real. It names it honestly, then points to a support that stays.

“He is the Saving Grace of sinners, the Destroyer of fear, the Master of the masterless. Says Nanak, realize and know Him, who is always with you.” (Ang 1426)

When the house feels empty, you can say “always with you” slowly, with a hand on your heart.

“Where there is no mother, father, children, friends or siblings - O my mind! There, only the Naam, the Name of the Lord, shall be with you as your help and support.” (Ang 264)

Some moments, like a sleepless night or a hospital bed, are places no one else can fully share. This line says you are still not alone there.

“By Guru’s Grace, the supreme-status is obtained, and the dry wood blossoms forth again in lush greenery.” (Ang 10)

Depression can make you feel like dry wood. This line, from the same Shabad as “Why, O mind, do you plot and plan?”, says new growth is still possible.

“My strength is exhausted, and I am in bondage; I cannot do anything at all. Says Nanak, now, the Lord is my Support; He will help me, as He did the elephant.” (Ang 1429)

The very next Salok answers: “My strength has been restored, and my bonds have been broken; now, I can do everything. Nanak: everything is in Your hands, Lord; You are my Helper and Support.” (Ang 1429)

Feeling you cannot do anything is part of the journey, not the end of it. These two lines sit right next to each other.

Guru Amar Das Ji writes: “Remain always with the Lord, O my mind! And all sufferings will be forgotten.” (Ang 917)

Anand Sahib also says: “The True Name is my only support; it satisfies all hunger. It has brought peace and tranquility to my mind.” (Ang 917)

“Giving His hand, He protects His devotee; with each and every breath, He cherishes him.” (Ang 682)

The next line says: “In the beginning, and in the end, God is always my helper and companion; blessed is my friend.” (Ang 682)

This line fits well with slow breathing: with each breath in and out, remember that you are cherished.

“Sing the Sweet Praises of the Lord, O my soul, sing the Sweet Praises of the Lord. Attuned to the True One, even the homeless find a home.” (Ang 218)

If you feel you do not belong anywhere, this line says there is a home for you. The sangat and langar are meant to be that home too.

“The Destroyer of sorrow is Your Name, Lord; the Destroyer of sorrow is Your Name. Twenty-four hours a day, dwell upon the wisdom of the Perfect True Guru.” (Ang 218)

This Shabad by Guru Arjan Dev Ji is often sung when someone is unwell or in pain. The repeated first line is easy to remember and easy to breathe with.

Japji Sahib repeats: “Listening-pain and sin are erased.” (Ang 3)

Other lines in these pauris say: “Listening-even the blind find the Path.” and “Listening-intuitively grasp the essence of meditation.” (Ang 3)

“Where the obstacles are so very heavy, the Name of the Lord shall rescue you in an instant.” (Ang 264)

When a problem feels like a wall, saying this line slowly can give you a moment of breathing space before you take the next step.

“Those who remember God dwell in peace.” And: “Remembering God, the heart-lotus blossoms forth.” (Ang 263)

The same Ang adds: “The peace of the meditative remembrance of God has no end or limitation.” (Ang 263)

“O Destroyer of the pains and the suffering of the poor, O Master of each and every heart, O Masterless One: I have come seeking Your Sanctuary. O God, please be with Nanak!” (Ang 263)

You can say this as a short Ardas of your own, adding “please be with me” or the name of someone you love.

Try it

1. Sit or lie down and drop your shoulders.
2. Breathe in gently through your nose, silently saying “Wahe.”
3. Breathe out a little more slowly, silently saying “Guru.”
4. Let each out-breath be slightly longer than the in-breath.
5. Continue for 10 breaths, or as long as feels good.

Slow breathing can help switch on the body’s relaxation response.

Try it

1. Walk at an easy pace, indoors or outside.
2. Say “Wahe” on one step and “Guru” on the next.
3. Notice your feet touching the ground.
4. When your mind wanders, gently come back to the Name and your steps.

This is helpful when you feel too restless to sit still.

Some Sikhs use a mala (string of beads) for Simran, moving one bead with each “Waheguru.” Others simply count on their fingers or do not count at all.

Feeling an object in your hand is also a known grounding skill: it gives your senses something to focus on in the here and now.

Simran can be completely silent. No one needs to know you are doing it. This makes it a good tool for anxious moments at work, school or a clinic.

Moments to try it

• Before a hard meeting or exam
• In a waiting room
• On public transport
• While your heart is racing after bad news

Ideas

• Do five “Waheguru” breaths together before bed
• Hum a simple Shabad tune in the car
• Let a child choose the line of Gurbani for the week
• Use Simran together when a child is scared after a nightmare

Children learn calm by watching it. A few shared minutes can matter more than a long practice.

Try it

1. Choose a short line, like “Remain steady in the home of your own self” (Ang 201).
2. Breathe in slowly through your nose.
3. Breathe out slowly while silently saying the line.
4. Let the out-breath be a little longer than the in-breath.
5. Repeat 5 to 10 times.

Try it

1. Pick one line from this guide.
2. Write it slowly by hand, in Gurmukhi, English or both.
3. Notice the pen, the paper and the shape of each letter.
4. Underline the word that speaks to you most.
5. Keep the card in your wallet, on your mirror or by your bed.

Try it

1. Choose a Shabad and a raagi whose voice you find soothing.
2. Close your eyes or rest your gaze on one spot.
3. Notice the harmonium, the tabla, the rise and fall of the voice.
4. When your mind wanders, gently bring it back to the sound.
5. Afterward, notice your breathing and your body.

“Sing, and listen, and let your mind be filled with love.” (Ang 2)

Try it

1. First time: say the line slowly, just hearing the words.
2. Second time: think about what it means for you today.
3. Third time: say it as an Ardas, speaking to Waheguru.
4. Pause and notice how you feel.

Try it

1. Name 5 things you can see, and say “Waheguru.”
2. Name 4 things you can touch.
3. Name 3 things you can hear.
4. Name 2 things you can smell.
5. Name 1 thing you are grateful for, and say “Waheguru” again.

Gurbani says: “Wherever I look, the Lord is there; He is the string, upon which all hearts are strung.” (Ang 682)

10 minutes before sleep

1. Put your phone away and dim the lights.
2. Recite or listen to Kirtan Sohila.
3. Write down any worry, and hand it over in a short Ardas.
4. Lie down and say one line, like “Remain always with the Lord, O my mind! And all sufferings will be forgotten” (Ang 917).
5. Continue with slow “Waheguru” breaths until you drift off.

A regular bedtime routine and a dark, quiet room help the body get ready for sleep.

Many Sikhs, especially those raised outside Punjab, read Gurbani through translation or transliteration. Free websites and apps show the Gurmukhi, a transliteration and English side by side, Ang by Ang.

Japji Sahib honours listening as well as reading: “Listening-reading and reciting, honor is obtained.” (Ang 3)

Low mood can make prayer feel flat, even for people with deep faith. That is a common part of depression, not a sign that Waheguru has left you.

Small steps that still count

• Ask someone to do Ardas for you
• Listen to one Shabad without trying to feel anything
• Say “Waheguru” once, even without feeling
• Sit quietly in the Gurdwara, without reading

If you feel you must repeat Paath or Simran again and again until it feels “perfect,” or you are flooded with fear that you have offended Waheguru, this may be religious OCD, also called scrupulosity. It is common and treatable.

Gurbani is meant to bring peace, not constant fear. A therapist who understands OCD, alongside a trusted Granthi, can help. See Religious OCD (scrupulosity).

U.S. crisis lines

• 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org
• Crisis Text Line: text HOME to 741741
• Emergency: call 911 if a life is in danger

You can do Ardas and pick up the phone. Both are part of caring for yourself.

Sikh faith & mental health and Sikh practices for hard times list places to start in their help sections. Your Granthi, a trusted elder or a hospital chaplain can also help you find support.

You can ask a counselor whether they are happy for you to bring Gurbani and Simran into your sessions.

Find A Helpline (findahelpline.com) is a free directory of checked crisis lines in many countries. You can search by country and by what you need.