Quick 5 Minute Meditation To Reduce Anxiety And Overthinking

This is also a great meditation when you are looking for something to help reduce anxiety and stress, and relax your mind and body. This quick 5-minute guided meditation is a great morning meditation, a great bedtime meditation, or for any point during your day.

Transcript

Welcome to today's meditation. Today's meditation is designed to help you reduce rumination. Rumination is a powerful form of deluded thinking. You think about the past. Obsessively despite the fact that you can't change what happened. You stew in your resentments. Replay conversations. Beat yourself up. And relive an event. Over and over. It happens to all of us. And it can be quite painful. Mindfulness practice. Helps you see these patterns more clearly. Respond to them with patient understanding and begin to detach yourself. From their power. Ruminating often shows up as background noise, A constant stream of obsessive negativity shadowing you throughout the day. This practice will hopefully diffuse some of its hold over you. Let's begin. Close your eyes and allow the body to relax. To relax. Use the breath. To help encourage ease. In the body. With each exhale. Soften the muscles of the body. A little bit more. You may bring special attention to the abdomen. Shoulders. And jaw. Allowing them. To relax. Notice the thoughts going through your mind. If you've been ruminating. About something specific. Acknowledge the event or situation. About which you're thinking. Turn this over in your mind. Examining it from a place of curiosity and interest. Begin cultivating equanimity. The state of balance and non-attachment. In the midst of charged emotions. Ask yourself. If you're able to change this situation in the past. Offer some phrases of equanimity and compassion. I cannot change the past. May I be at ease with the mind. May I care about this difficulty. Take a few moments to repeat these phrases within your mind. I cannot change the past. May I be at ease with the mind. And may I care. About this difficulty. And now turn your attention toward the present. Although you can't control the past, You do have power over your actions right now. Replace the rumination. With the recognition that you can choose to act in ways that encourage. Happiness. Offer these phrases silently in your head. May I act with wisdom. May I respond with compassion. May I move forward. Continue with these phrases within your mind. Repeating them. Over and over. May I act with wisdom. May I respond with compassion. May I move forward. When the rumination recurs. Return to the phrases and your intention to move forward. And now. Allowing your eyes to open. And carry these phrases with you. Whenever the mind falls into the pattern of thinking about the past. Offer a phrase of equanimity or wise action. Thanks for joining me for this meditation today. Namaste