Hello and welcome.
It's Faye here and I'm here to guide you through a practice to help with rumination and overthinking.
In this practice you will bring mindful awareness to your thoughts by labeling.
By labeling your thoughts you're able to change the relationship from a reactionary to an intentional response.
When you observe your own thoughts you naturally create a separation from them because you see that they often arise on their own.
In this way you are not as likely to get pulled into each thought and the story and relationship it might bring up for you.
To begin the meditation allow the eyes to close and adjust the body and to find a comfortable and sustainable position.
On your next breath in take a deep breath in through the nose and exhale out through the mouth.
On your next breath in take a deep breath in through the nose and exhale out through the mouth.
Try another slow and even inhale in through the nose and allow the air to gently and evenly flow out of the mouth.
Last one making it the best one yet.
Take a deep breath in filling all the way up and exhale out through the mouth letting everything go.
In these first few moments you will work on building concentration.
Choose a place in the body and rest awareness on the breath.
Perhaps your attention is on the air moving in and out of the nose or the rise and fall of the chest or belly as you breathe.
When the mind wanders simply bring it back with kindness to the experience of breathing.
Open your awareness to the mind and thought processes.
Using your breath as your anchor stay with the sensation of breathing until a thought comes up.
When you notice the thought arise simply label it thinking.
You may even say this aloud to yourself.
This allows you a moment to acknowledge what you are doing but also serves as a gentle cue to return your focus back to your breath.
Practice this as many times as you need in the next few moments.
When you notice a thought label it and return back to the breath.
Doing this as many times as you need.
If you would like to build upon this expand a little on the general context of the thought rather than tuning in to the specifics of the thought.
Note whether it is rumination,
Problem-solving,
Dreaming or some other type of thinking pattern.
When you recognize your thinking note the thought and return to the breath.
Continue to sit with your body and your breath and wait for another thought to arise.
And when it does note what the thought is in general without diving into any specifics or getting wrapped up in the story of the thought.
As you come out of this practice try to retain some awareness of the thinking mind.
Going about daily tasks recognize when the mind is off and wandering.
Try noting where the mind is when you see this happening.
Thank you for meditating with me.
Namaste.
