Welcome to this meditation for soothing ruminating thoughts and anti-anxiety.
If you're here,
You may be feeling caught in a loop of thoughts,
The same ones replaying again and again.
Maybe your mind keeps revisiting conversations,
Decisions you wish you could change,
Or worries about what might happen next.
If that's happening right now,
Nothing has gone wrong.
Ruminating thoughts are not a failure of calm.
They're often a sign that your nervous system is trying to keep you safe.
For this practice,
You don't need to silence your mind or push anything away.
Instead,
We'll gently shift how you relate to what's happening.
Begin by noticing your breath,
Not changing it,
Just noticing.
Feel the inhale arrive,
Feel the exhale leave.
And if it feels supportive,
Bring a hand to your chest or your belly and let your body know,
I am here.
If it feels okay,
You can soften your gaze or you can gently close your eyes if you haven't already.
Taking a deep breath in through your nose and sighing it out through your mouth.
You're here.
This moment is happening now.
Now notice the places where your body is being supported.
The chair,
The floor,
The bed beneath you.
You don't have to hold yourself up right now.
Let something else do the holding.
And your thoughts may continue to appear and when they do,
Imagine them like clouds moving across the sky.
They're present,
But not permanent.
You don't need to follow them.
You don't need to solve them.
Imagine when you notice you've been pulled into a thought,
Gently say to yourself,
Thinking,
And return your attention to the breath or to the feeling of your body being supported.
If anxiety feels strong in the body,
Notice where you feel it the most.
Is it the chest,
The stomach,
The jaw?
Without trying to fix it,
See if you can also notice a part of your body that feels neutral or okay.
And gently shift your attention between the two,
Back and forth.
At your own pace,
If it feels supportive,
Try slowly pressing your feet into the ground.
Or you can gently squeeze your hands into fists and then release.
Allow your body to discharge just a little bit of energy.
And see if you can notice any sensation without turning it into a story.
Warm,
Cool,
Tight,
Heavy.
Sensation can be felt without being explained.
If it feels helpful,
Repeat these words quietly or out loud.
May I feel safe in this moment.
I do not need to figure everything out right now.
This feeling will move through me.
You are not your thoughts.
You are the one noticing them.
And even here,
Your body is still breathing.
The ground is still holding you.
And before we close,
Take one slow,
Full breath in.
Notice the weight of your body where you are.
The steadiness beneath you.
Nothing else is required of you right now.
You don't need to solve the past or control the future.
Just allow yourself to be here,
One breath at a time.
When you're ready,
Gently return to your day.
Carrying this truth with you.
I can meet my thoughts with gentleness.
I am safe enough right now.
