Welcome to overthinking.
Come back to your breath.
So if your mind is busy.
If one thought is leading into another and another.
If you've been replaying conversations,
Thinking ahead,
Trying to work something out,
Or carrying worries that don't seem to have an answer yet,
This is a little space for you.
And you don't need to solve anything here.
You don't need to make your thoughts disappear.
But for these next few minutes,
We're simply going to give your mind somewhere else to rest.
Somewhere quieter.
Somewhere gentle.
Back here with your breath.
So find your comfy space warm and cozy.
Feel your body releasing that softening.
And just simply settle.
Wherever you happen to be.
Take a moment to just notice that you are already breathing.
And that your body has been doing this all day.
Without needing your instruction,
The breath is arriving.
And the breath is leaving.
Again and again.
And again.
And maybe this can be your first reminder today.
Not everything needs your attention.
Some things know how to unfold all by themselves.
So just allow your shoulders to drop down from your ears,
Let your hands rest easily,
Relax around your eyes and softly close.
Just feel your jaw beginning to release.
Take a slow breath in through your nose.
And just let it leave naturally.
Again breathing in.
And as you breathe out,
Release any stress or tension you're holding onto.
You may still have thoughts and that's okay.
We're not fighting those thoughts,
But we're simply beginning to notice something else.
The feeling of air as it enters your nostrils.
The gentle movement through your chest and the soft rise as you breathe in.
And the fall of your body as you breathe out.
Breathe in.
Nice full breath.
And breathe.
Letting go.
Let's explore a breath practice now called the wave and whisper breath.
It's not complicated,
It's just a soft wave of breath coming in.
And a gentle whisper of breath as it leaves.
So begin by breathing in slowly through your nose.
And imagine the breath is moving through you like a small wave.
Rising gently through your belly,
The ribs and your chest.
Just a comfortable,
Easy inhale and then part your lips very slightly and breathe out with the softest whispered It's as if you are gently warming a cold window.
So let's try it together now.
A smooth wave of breath in through your nose,
Into your belly,
Ribs,
Chest expand.
A long,
Easy breath out.
Beautiful.
And again,
Just breathing in like a wave slowly arriving at the shore.
Belly,
Ribs,
Chest and a breathing out.
Oh,
Jesus.
Ha ha ha as though your whole body is quietly releasing something it no longer needs to hold.
So just continue at your own pace now.
No counting,
Just simply wave in.
And whisper out.
Each time that you exhale.
Just feel yourself creating a little more space inside you.
And that's the space between you and your worries.
The space between you and your next thought.
And the space between you and whatever your mind is trying so hard to understand.
So breathe in.
Receive this moment.
Breathe out letting this moment be enough.
Maybe your thoughts are still moving so just let them move.
Because a thought can pass through your mind without it becoming a problem you have to solve.
You can notice and say,
There's that thought again.
And then just come back to the way as you breathe in,
Belly,
Ribs,
Chest.
Breathe out with the whisper.
To the breath.
Breathing in.
And softly with the whisper.
And just resume your natural breathing pattern now.
Remember that sometimes an overthinking mind is simply a mind that is trying to protect us.
Trying to prepare.
Trying to predict.
Trying to make sure everything will be okay.
So maybe instead of becoming frustrated with your mind you might quietly say thank you I know you're trying to help.
But you can rest for a while now.
There is nothing you need to solve in this breath.
Nothing you need to solve in this moment.
So let's just breathe.
Another gentle wave is moving through you and release with a soft sigh.
Just notice how the exhale finishes all by itself.
And as the breath finishes,
There is a tiny moment afterwards,
A natural quiet.
No effort.
No doing is just a little pause before the next breath arrives.
So take a moment and see if you can notice that space breathing in.
And breathing out.
And then that tiny moment of stillness.
Breathe in.
And breathe out.
Pause and feel into that stillness.
Just breathe.
Noticing the pause.
You realise that peace maybe isn't something we have to create.
Because it is already here.
Hidden in the spaces,
They usually move too quickly to notice.
Another breath wave in belly,
Ribs,
Chest.
And whisper out.
Imagining that every exhale is clearing a little room around you.
You are not pushing your worries away,
But you're simply allowing them to sit a little further from you.
So instead of them being right here in the center of everything,
They move now towards the edges.
Still there but quieter,
Less urgent and more distant.
And in the space that opens,
Just begin to notice what is also here.
That's the support beneath your body.
The air around you.
The simple rhythm of breathing.
The fact that right now,
You are here.
Your body is here.
And this moment is here.
So you don't have to live tomorrow yet.
You don't have to revisit yesterday.
You only have to meet this breath.
And then this one.
And the next.
Take a slow breath in through your nose.
And just let your exhale become soft and long with a sigh.
Somewhere inside you there is already this quieter place.
A place that isn't rushing ahead.
A place that doesn't need every answer.
A place that knows how to simply be.
And you are in that place right now.
It's like reaching calm water after walking through a busy landscape.
Everything becomes a little wider,
A little brighter.
A little easier.
And now you notice the feeling of relief.
More lightness.
And the sense that you don't have to carry everything so tightly.
You can let go.
So just allow your breath.
To return to its natural rhythm.
Soft and gentle,
Feel the flow as it flows into your body.
The flues out.
Letting go.
No whisper needed here.
Just breathing.
Easy.
Unforced.
Quiet.
And just take this thought with you.
You can put a worry down and come back to it another day.
You really are allowed to enjoy this moment.
Even when everything in life isn't completely settled.
Because peace doesn't require a perfect light.
Peace begins with one breath,
One pause,
One moment when you decide,
I don't need to follow every thought.
I can come back to myself.
I can come back to now.
I can come back to my breath.
So let's just take a nourishing breath in here.
And just release it slowly.
Feel the space around you.
Notice your body resting.
Just notice how you are feeling right now.
Come back to your surroundings.
Roll your shoulders if that feels good.
Give yourself a gentle stretch.
When you are ready.
Slowly open your eyes.
As you continue with your day,
Morning or evening.
Remember this little practice whenever your mind becomes crowded again.
A wave in.
A whisper out.
And a gentle return to beautiful ease.
To quiet,
To peace.
One breath at a time.
So thank you so much for joining me.
And until the next time.
Namaste,
My friend.
