Hello,
My name is Paige Mitchell and welcome to this mindful activity called Overcome Racing Thoughts.
I will be guiding you while composer Ross Boyd provides gentle background music.
Make sure you're in a safe space where you will not be disturbed and you feel safe.
Because this is a timed meditation,
I will guide you throughout,
No need to set an alarm.
Before we begin,
Make sure to have something to write with and a piece of paper.
Please pause this audio and press play when you are ready.
Let's begin by making yourself comfortable.
Perhaps you're sitting in a chair or on the floor.
Have your pen and paper in front of you with your hands resting on your lap or comfortably on the side.
Allow yourself for a few moments here to just relax,
Close your eyes and let's get grounded.
So take a deep breath here.
Breathe in,
Hold and release.
You made a decision today for just a few minutes to dedicate your time and journal your thoughts.
I will prompt you and give you directions on how you can organize your thoughts,
Which will help you gain more clarity,
Give you a peace of mind and finally give you some insight and self awareness with this information.
Now take your notebook or journal and I want you to create a bullet list of all of your thoughts.
Write down all of your thoughts for two minutes.
Let these thoughts just pour out of you.
It's okay if they do not make any sense.
Anything that's coming up for you,
Write it down from top to bottom.
You will have a full two minutes to do this and I will time you.
Ready begin.
Okay,
Thanks,
All.
You Your two minutes is up.
Now I want you to look at your list and label each thought dealing with the past with a P.
Label thoughts dealing with the now with an N and thoughts of the future with an F.
Pause this audio to complete that task and press play when you are ready.
Now I want you to turn the sheet over and divide it into three columns.
The first column being past,
The second column being now,
And the third the future.
You will now tally your thoughts from the front sheet into these three categories.
Pause this audio to complete this task and press play when you are ready.
How many thoughts did you write down that were dealing with the past?
How many were about the present?
How many thoughts were dealing with the future?
Perhaps your thoughts were pretty even across the categories,
Or maybe one category was higher than the other.
Whatever your number is,
What does that mean to you?
What is the meaning you want to make from this activity?
Do you think there is a pattern here?
Moving forward,
What is one commitment you would like to make for yourself today?
An example could be repeating an affirmation like,
Everything will be fine,
To take your mind off those racing thoughts.
All we can do is focus only on the present and things that you can control right now.
Remember,
This activity is here for you at any time to organize your thoughts.
You have this coping skill whenever you're experiencing racing thoughts or overwhelm.
Thank you so much for joining me today and take care.
