In this practice,
We will focus on calming the overactive mind,
The thoughts that spin in circles,
The endless questioning,
The mental exhaustion.
This is your time to release the patterns of overthinking that drain your energy and to discover the peaceful stillness within.
Begin by finding a comfortable seated position and closing down the eyes if it feels comfortable for you to do so.
Turning the awareness inward to the front line of the body and beginning to connect with the sensation of breathing.
Noticing how the breath feels as it travels through the front line of the body.
Taking a moment to make any micro adjustments to make yourself that bit more comfortable.
Maybe rolling the neck,
Dropping the shoulders,
Readjusting the hips.
As your awareness stays with the breath,
Deepening it just that little bit more and beginning to breathe from the bottom of your belly,
Intentionally to and through your chest and out your nose.
Making the exhale slightly longer than the inhale.
Grounding more and more into the here and now.
On your next inhale,
As you fill the lungs completely,
Hold the breath for a moment.
Then exhale slowly,
Letting go of any tension.
Doing this once more,
Filling the lungs completely on your next inhale,
Holding the breath for a moment and releasing the exhale slowly,
Letting go of any lingering tension.
Continue to breathe naturally now,
Focusing on the gentle rise and fall of your chest with each breath.
With every inhale,
Invite in calm and clarity.
With every exhale,
Release any mental chatter,
Allowing your mind the space to settle.
Gently bring your awareness to your body now,
Starting at the crown of your head and slowly scanning the body downwards.
Noticing any areas of tension or discomfort that reside within,
Especially in your forehead,
Temples and jaw.
Places where overthinking often shows up physically.
As you notice any tension or discomfort,
I invite you to breathe a little bit deeper into these spaces,
Holding your awareness on these spaces and breathing into them.
As you scan,
Imagine a soft warm light moving down your body,
Relaxing each area.
This light is calming,
Soothing and dissolving the tightness caused by your busy mind.
Feel it melting away any tension,
Especially around your neck and your head,
Where thoughts can feel heavy,
Where the weight often lingers.
Let the light continue down through your shoulders,
Chest and abdomen.
Notice if you're holding any tightness here and allow it to release with each exhale.
Finally,
Let the light move down your legs,
All the way to your feet,
Grounding you,
Connecting you with the stability and peace of the earth.
Now that your body is relaxed,
We'll turn our attention to the breath.
We're going to use a simple yet powerful technique to calm the mind,
Counting the breath.
Begin by inhaling deeply to a count of four.
Inhaling for one,
Two,
Three,
Four.
Hold the breath gently at the top for a count of four.
One,
Two,
Three,
Four.
And then exhale slowly to a count of four.
One,
Two,
Three,
Four.
Pause here for another count of four before inhaling again.
Continue this pattern.
Inhale,
Hold.
Exhale,
Pause.
All to a count of four or a sequence that feels more comfortable for you.
You may want to extend the count a little bit longer or shorten it if you need to.
As you do this,
Allow your mind to focus entirely on the breath and the count.
Inhale,
Hold.
Exhale,
Pause.
If your thoughts begin to wander,
That's okay.
Simply notice where they go and then gently guide your focus back to the breath and the count.
This is your anchor,
Your tool to quiet the noise of the mind.
If you lose track of the counting,
Simply start again at one,
Releasing any judgment or frustration that may arise.
Continue this breathing pattern for a moment longer until I invite you back.
As you continue to breathe and count,
I invite you to visualize a calm,
Still lake.
The surface of the water is perfectly smooth,
Undisturbed.
This lake represents your mind in its natural state,
Clear,
Calm,
And reflective.
Notice how any thoughts that arise are like small pebbles dropped into the lake.
They create ripples,
But soon those ripples fade and the surface returns to stillness.
Imagine that with each breath,
The ripples grow smaller and smaller until the lake is perfectly still once again.
This is your mind,
Free from the ripples of overthinking,
Resting in its natural state of peace and oneness.
Releasing any effort to the breath and concentration,
Allowing the breathing to return to a natural,
Effortless rhythm.
Taking a moment here to notice the sensations of the body,
To notice any changes.
Steady,
Effortless breath.
As you sit with this image,
Silently repeat the following affirmations to yourself.
I am not my thoughts.
I choose to let go of the need to overthink.
My mind is clear,
Calm,
And peaceful.
I trust in the flow of life and allow it to unfold naturally.
I am not my thoughts.
I choose to let go of the need to overthink.
My mind is clear,
Calm,
And peaceful.
I trust in the flow of life and allow it to unfold naturally.
I am not my thoughts.
I choose to let go of the need to overthink.
My mind is clear,
Calm,
And peaceful.
I trust in the flow of life and allow it to unfold naturally.
For each affirmation,
Settling into your being,
Into the space,
Reinforcing your commitment to release the patterns of overthinking,
To release the strain that no longer serves you,
Opening up a pathway to discover new ways of moving forward,
Rooted in a sense of peace,
Serenity,
And calm,
Releasing any effort and strain now,
And noticing any changes in the mind and body,
Noticing how it is to sit here right now.
As we come to the end of this practice,
Take a moment to simply sit in the stillness you've created.
Feel the calm and clarity that now resides within you.
Slowly begin to bring your awareness back to your physical body.
Notice the points of contact between your body and the surface you're sitting on.
Beginning to deepen the breath and become more awake.
Wiggle your fingers and toes,
Gently awakening the body.
When you're ready,
Slowly open your eyes,
Carrying the sense of calm and clarity with you.
Remember,
You have the power to quiet your mind,
To release the hold of overthinking,
And to return to this place of stillness whenever you need to.
