Stop Overthinking Meditation | 10 Min Guided Meditation For Overthinking
Self-doubt, self-criticism, fear, worry, anxiety, stress.
They have one thing in common; they all stem from your thoughts.
In this guided meditation, we are going to overcome overwhelming thoughts and stop overthinking.
For now, you can let go of to-do lists or what will come after this meditation.
For now, allow yourself to be here and to follow my voice.
Find a quiet place where you will not be disturbed for the next few minutes.
Settle into a comfortable position, sitting or lying, and place your hand on the sides
of your body.
Begin by focusing on your breathing; follow your breath as it comes into your body and
out.
Take a deep Inhale and follow the air comes into your nose, and hold for 4 seconds.
Exhale slowly from your mouth, allowing the abdomen to soften and all body muscles to
relax.
Take three slow and deep breaths, feel your chest rise and fall while breathing in and
out.
Imagine with each exhale, the tension and stress are being released with the air.
Now, take a deep breath, and squeeze forcefully every muscle in your body and hold for 4 seconds.
Exhale and release all the tension from the muscles; feel how all your body is going into
deep relaxation.
Again, take a deep breath, and squeeze every muscle in your body for 4 seconds.
Exhale and release all the tension from the muscles; feel how your body is relaxing and
sinking into the surface you are on.
Notice your body and all the sensations present in it right now.
Pay attention to your heartbeat and try to slow it down.
Feel the blood flow in your veins.
Focus on your feet, the palm of your hands, maybe a tingle between your eyes.
Welcome, all the sensations you are experiencing in this calm state of mind.
Now, bring an overwhelming thought to your mind.
Acknowledge this thought, but no need to label it as right or wrong, good or bad.
Imagine this thought is inside a bubble, and you are standing in front of it.
Look at it as an observer.
How it makes you feel?
Watch it with total acceptance of all the emotions it brings.
When you ready, let’s change the interpretation of this thought.
Ask yourself what created this thought and how you can change it into something positive?
Take a moment to find the answer.
Now, for the next 30 seconds, focus only on your breath.
If any thought comes to your mind, acknowledge it and shift your attention to your breath
right away.
Finding a positive outcome to worries or negative thoughts and then reconnecting with your immediate
world and becoming self-aware can help you take control and bring a sense of relief.
Even if your thoughts are unpleasant, see if, just for now, you can meet them with acceptance,
with kindness, with compassion.
Let’s do this exercise again, but this time you are going to do it alone.
Remember, bring an overwhelming thought to your mind.
Acknowledge it without labeling it.
Imagine it inside a bubble, and you are observing it from the side.
Accept all the emotions it brings, and then change the interpretation of this thought
into a positive outcome.
When you are ready, for the next 30 seconds, focus only on your breath.
Now, repeat the following affirmations in your mind.
I am confident about the future.
I am in charge of my life and mind.
My mind is free from destructive thoughts.
I am in control of my life.
I am calm, confident, and centered.
Allow yourself to adopt the perspective that all the thoughts you have are okay, and there
is no need to act on everything that comes to your mind.
Any thought can be changed into a positive one.
Greet these thoughts with acceptance rather than resistance and respond to them by acknowledging
they are just there rather than feeling like you have to believe them and take action based
on them.
Do so by residing in the present moment and understand that all you have to do right now
is to sit and focus on your breathing.
For the next few moments, let yourself settle into this belief.
If it’s time for you to go to sleep, let yourself slowly drift into dreaming.
If you want to wake up, take a deep breath, and when you are ready, bring back your awareness
into the room you are residing in.
Wiggle your fingers and your toes.
Stretch your body.
And slowly open your eyes.
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Thank you for listening, and we will see you at the next session.