Before settling in,
Notice what's been happening in your mind today.
Not just that you've been busy,
But that your mind has been working continuously.
Replaying conversations,
Running ahead to what's next,
Trying to anticipate problems before they happen.
For many capable people,
Thinking becomes a kind of background noise that never fully shuts off.
Even when there's nothing urgent in front of you,
The mind keeps going,
Thinking.
A constant stream of thoughts that never stops,
Day and night.
That kind of continuous thinking stream isn't a flaw,
It's a sign of responsibility and intelligence.
But when it never slows down,
It becomes exhausting.
And it can start to feel like your own mind is working against you.
You're not here to make your mind stop thinking,
That rarely works.
The more you try to stop thinking,
The more you will think.
Thoughts will arise,
Planning,
Remembering,
Commenting,
All of that is expected.
You don't need to control them or get rid of them.
What matters is noticing how quickly the mind pulls you into thinking,
And learning how to pause that momentum.
For the next few minutes,
You'll practice letting thoughts arise without automatically engaging with them.
Not to stop thinking,
But to stop being overwhelmed by it.
Settle into a comfortable position and allow your body to be supported.
Bring your attention to the sensation of breathing.
Not as something to focus on,
Intensely,
Just as a steady reference point.
Thoughts will appear.
When they do,
Notice them as events.
Something happening in the mind,
Not something you need to engage with.
You might silently note thinking,
And then return to the breath.
No judgment,
No need to finish the thought.
Just return your focus to your breath.
Bring your attention to the natural rhythm of your breathing.
The inhale arriving,
The exhale leaving.
It is hard for your mind to think while it is focused on your breathing.
Inhale.
Exhale.
If thoughts arise,
Note it mentally,
Thinking,
Then return to your breath.
Inhale.
Exhale.
Each time you do this,
You're practicing stepping out of the mental stream,
Rather than being pulled along by it.
Over time,
The mind begins to quiet.
Not because you force it to,
But because it's no longer being fed constant attention.
As you end this practice,
Notice what's different,
And take it with you.
By focusing on your breath,
You create more space between thoughts.
Your thoughts might still present,
But they feel fewer and less overwhelming.
Your shift in focus towards your breath doesn't allow them to take over you.
Consider this takeaway.
Thinking doesn't have to stop,
In order to lose its grip.
With practice,
You recognize more quickly when the mind is overworking,
And you'll know how to step back without effort.
When you're ready,
Gently open your eyes,
Or return your attention outward.
This quieter,
More balanced relationship with thinking is something you can return to whenever you need it.
