Letting go of overthinking.
In this meditation you'll learn a mindfulness technique called labeling.
This technique increases focus and awareness of the difference there is between you as a being and your thoughts.
Thoughts that you don't have to identify with.
Thoughts will always be there,
But remember that they come and they go.
There is always a beginning,
A middle and an end.
The process of labeling helps us seeing through the fog of thoughts and reminds us that we are more than just our thoughts.
It helps us to detach from those thoughts,
Detach from the mind's tendency to overanalyze and overthink.
We don't have to let thoughts take control over our mental and emotional state.
In between thoughts there is a space of emptiness,
A moment you can choose to be aware of what is going on right now in this present moment.
Being aware of what is tangible,
Like the sensations in your body.
Awareness is without judgment to what is happening.
As the observer you look at the situation with a fresh new look,
Without judgment and without having to follow your thoughts.
This process is done by asking yourself the question,
What's going on in my mind now?
So we are answering this as the observer,
Looking at the metta thinking process that is taking place.
Now find a sitting position that is comfortable to you.
Close your eyes over lightly and see if you sit in a dignified posture.
So your back is sitting straight and now imagine that there is an invisible string pulling the top of your head,
Making your chin move slightly towards your chest and making your neck longer.
See if you can find relaxation in this posture.
Now direct your attention to the breath and feel where it is most vivid to you.
Maybe it's in your chest,
Your belly,
You can feel so with your hands,
Not trying to force anything and letting the breath go its own way.
Imagine you're sailing on the ocean,
You cannot control the waves of the water,
The intensity,
The duration,
You're just riding and it's the same with your breath.
Now we continue with the process of labeling.
There's a couple of main labels you can say to yourself,
But you can also specify these labels.
Examples of these main labels can be thinking,
Daydreaming,
Analyzing,
But also awareness,
Present moment,
Breath.
More specific labels can be worrying,
Criticizing,
Emotions,
Future,
Past,
Planning.
Now whenever you notice that you got lost in a stream of thoughts,
Just notice it without any judgment and gently direct your attention back to awareness of the present moment in your breath.
And do this without giving yourself a hard time,
Just gently bringing it back in a friendly way,
A friendly compassionate way.
Thinking thinking.
Daydreaming daydreaming.
Thinking thinking.
Breath awareness.
So where are your thoughts right now?
Thinking thinking.
Breath present moment.
Where are my thoughts right now?
Now we're almost coming to the end of this meditation.
So bring your attention back to awareness of your body,
Of how you're sitting here,
Feeling the weight of your body touching the chair or the cushion and scanning from your head to your toes while you're sitting here.
Before we open our eyes try to thank yourself for taking the time to do this meditation and see if you can apply this technique throughout the rest of the day and enjoy your day or evening.
Namaste.
