Let's get back into the body.
If you've been replaying the same conversation,
The same mistake,
The same worry over and over,
You're in the right place.
We're not going to try to make the thought disappear,
But instead we will practice something.
Noticing the loop and gently loosening your grip on it.
You can sit or lie down,
Whichever feels right.
Eyes open or closed.
Just stay with my voice.
Starting with the breath.
Let's take two sips of air in through the nose.
And let it go out the mouth a little slower than usual.
One more time,
In,
In.
And out.
Let your breathing return to its natural rhythm now.
Notice the surface supporting you,
The chair,
Floor,
The bed Let yourself be held by it just slightly more than a moment ago.
Now without diving back into the story of it.
Just see if you can name in a word or two what's been looping.
Maybe it's a person.
A decision,
A moment that you can't put down You don't need to explain it to anyone,
Just notice it's there.
And here's something worth remembering.
A thought that repeats isn't more true because it repeats.
It's just persistent.
These are two different things Now let's try something Picture the thought as if it were written on a leaf.
Place the leaf somewhere you can see it outside of you,
Rather than running through you on repeat.
Now picture a slow moving stream.
Place that leaf on the surface of the water.
Watch it drift a little.
If the thought comes back,
And it probably will,
That's completely normal.
Just notice it's back.
Place it on another leaf.
And let the stream carry it again.
You're not fighting the thought,
You're just changing your relationship to it.
Watching it instead of living inside it.
Do this a few times at your own pace for the next little while.
Thought arrives.
Place it onto a leaf Watch it drift away.
When you hear the sound of the bell,
We'll meet again.
Now let the stream fade gently into the background.
Bring your attention fully back into the body.
This is often the fastest way out of a loop.
The mind loves to repeat,
But the body is always right here,
Right now.
Notice your hands.
Are they resting softly or curled tightly?
Just notice,
No need to change anything.
Notice your jaw.
Often it's holding more than we realize.
If it feels tense,
Let it soften just slightly.
Notice your breath right where it is,
Not changing it.
Just notice that it's naturally happening on its own if it helps picture a quiet room with a window.
The light is soft.
Not quite day,
Not quite evening.
Nothing is asked of you in this room.
The loop doesn't live here.
Just you and the quiet.
Stay here for a few more breaths.
The thought may come back later.
That's okay.
This is not about permanently deleting it.
But rather knowing that you have a way back to yourself when it does.
Whenever you're ready,
Deepen the breath.
Notice the room around you again the light the sounds whatever is nearby.
Gently move your fingers.
Your toes.
Welcome back.
You find your way back into the body.
You can return here anytime you like to do so
