Hey,
Thanks for being here.
This meditation is for the overthinkers.
You know,
For those moments when your mind just feels crowded and there's like too many tabs open,
Thoughts keep looping,
You know,
When you're just constantly in your head.
So instead of trying to stop the thoughts,
What we're going to do instead is learn how to sit with them without the need to follow every single one.
There's nothing to visualize,
Nothing to fix,
Just breath,
Awareness,
And space.
Let's get into it.
Take a moment to get comfortable.
Let your body settle into whatever position you're in.
Be it sitting,
Lying down,
Whatever feels most comfortable for you.
And gently close your eyes if that feels okay for you.
Let your hands rest somewhere natural.
Now start to notice the contact points.
Notice the surface on which you are seated.
Notice your feet touching the ground,
Your clothes against your skin,
The temperature in the space that you're in.
Just take a moment to absorb and explore your surroundings,
How it feels,
The simple things that remind you that you are here,
And that it's okay to slow down.
Let your breath now flow naturally,
In and out.
Notice how deep it is when it comes in and then notice the depth when you exhale.
There's no need to change your breath,
Just follow it for a moment or two,
Like you're witnessing a familiar rhythm.
And if thoughts arise and you start thinking about anything,
Just take note of the thought,
Acknowledge it,
And then gently go back to your breath.
Feel the inhale when you breathe in,
Feel the exhale when you breathe out.
There's no need to control the pace,
You're just witnessing and observing your breath.
Each breath arriving,
Each breath leaving.
And again,
If the mind starts to wander,
That's okay.
You don't have to chase your thoughts,
You don't have to argue with them or believe them or get involved in them.
You can just say,
Okay,
I'm thinking now,
Or label it.
And then gently return to your breath.
And you can do this as often as possible,
As many times as you like.
And that's perfectly normal,
It's not a mistake,
It's fine.
That is the practice.
So keep noticing those thoughts and feeling the raw sensations of your breath.
Now,
Just stay here with the breath.
And when thoughts come,
Because they will,
You don't need to follow them.
Maybe a plan will pop up,
Something you may have said yesterday,
Maybe something completely random.
Whatever it is,
It is fine.
Just notice it like you're watching it through a TV screen.
Or clouds in the sky and let it pass through,
Like clouds.
And then gently go back to your breath.
You see,
Overthinking can often feel like you are being controlled by your thoughts.
But right now here,
You're learning to sit beside them.
Like you're watching cars pass by on the road,
Without having to jump into each one.
You just appreciate them being there,
But you're not getting involved.
And even if you do get hooked in by a thought for a while,
Or for a few moments,
That's okay.
The power is in noticing it.
So as soon as you notice it,
That's your moment to return back to the breath.
Give you a few more moments.
Notice your breath.
Now take a moment to let go of any efforts.
Any emotion,
Any restlessness or energy.
There's nowhere you need to be.
Now let's take a moment to let go of any resistance,
Any effort.
There's nowhere else you need to be.
Nothing you need to fix.
You're doing everything right now.
Notice how you feel.
Take note of the emotion and simply observe it.
Are you feeling restless?
Bored?
Excited?
Just take note of it.
Let your awareness open up just a little.
Let the thoughts come and go.
Let the breath move.
Notice the sensations of the breath.
Feel what it's like to simply sit here,
Not needing to do anything at all.
This is stillness.
This is stillness.
Even with the sound.
This is peace.
Even with the thoughts.
This is peace.
Feel your body again.
Notice your hands.
Their shape.
The position they're in.
Notice your feet.
The space in between your toes.
The space around you.
Notice how it feels to be here,
Now.
Having sat through the noise,
Not needing to get rid of it,
But learning to relate to it differently.
You can carry this with you throughout the day.
Whenever your mind races,
Remember,
Just take note of the thoughts and then go back to your breath.
You don't have to chase anything.
You just have to simply come back to the breath.
To the body.
To the now.
Let's take one more deep breath in through the nose.
As deep as you can.
And slowly,
Exhale.
Relax a little more as you breathe out.
When you're ready,
You can slowly open your eyes and welcome back your physical surroundings.
I want to thank you for giving this meditation a try and I want to wish you a still and present day filled with serenity and tranquility from my heart to yours.
Thank you.
