Why do you obsess and overthink things?
Does it make you angry,
Frustrated,
Sad?
Human don't give yourself such a hard time.
You obsess and overthink because you're trying to control things when everything feels out of control.
It's understandable and it's nothing to be ashamed of.
Give yourself a break.
However,
I see how tired you are.
All that thinking,
That trying to work it out,
Trying to change the scenario in your mind,
It's depleting and exhausting you.
We cannot be fully present with ourselves or others when we are trapped in obsession.
We live in fantasy because reality has become too hard.
We take ourselves away from what is hurting us,
As fleeting as it is.
It becomes addictive and a form of survival.
This doesn't make you a bad person.
It doesn't devalue you or take away from your worth,
But it is exhausting,
It's draining and ultimately it's doing you harm.
So let's take some time now,
Around 10 minutes in meditation,
To be present in our bodies,
To leave those thoughts behind,
Even if just for a while.
Take a few minutes to get comfortable.
You can sit or lie down,
Whatever you prefer.
If you need to pause this while you settle,
You can do that.
If you are sitting,
Make sure both feet are flat on the ground.
If it's comfortable to do so,
Take any shoes or socks off and just feel the ground beneath your bare feet and notice how it feels.
Is it cold,
Smooth,
Soft or warm?
If you are lying down,
Notice how the surface beneath you feels.
Is it firm,
Cool,
Warm or cosy?
Whether sitting or lying down,
Just gently rest your arms by your side and straighten your spine.
Imagine a fine thread running all the way up and out of the top of your head,
Pulling your spine straight.
Relax your shoulders and if you haven't already,
Close your eyes.
Take a deep breath in through your nose,
Feeling the cold air rushing in.
And then breathe out through your nose,
Feeling the warmth of the air brush past your nostrils.
If you feel your mind wandering,
That's okay.
Just focus on the sensations on your nostrils.
Cold air as you breathe in,
Warm air as you breathe out.
It takes practice so don't worry if you find it difficult to begin with.
Repeat this a few times.
Now as you breathe in through your nose,
Fill your belly up with air as much as you can.
Feel it extend in your abdomen.
Then as you breathe out,
Feel it contract.
Cold air on your nostrils as your belly extends.
Warm air on your nostrils as your belly contracts.
Repeat this a few more times.
Bring your awareness to your jaw.
Are you clenching it?
If so,
Just allow your jaw to relax and part your lips slightly.
There's no need to hold on to any part of your body.
Just feel yourself sinking deeper into the surface you're on.
Take a deep breath in through your nose,
As deep as you can manage,
And then just sigh it out through the mouth.
Just let it go.
I want you to say to yourself,
I am safe.
I am present with my body.
Repeat after me.
I am safe.
I am present with my body.
In your mind's eye,
Scan your body from your head to your feet and notice if you're carrying or holding any tension anywhere.
If you are,
Briefly tense that spot further.
Breathe into it.
Hold your breath momentarily and then release the tension as you breathe out.
Just let it go.
You can repeat this for any other areas in your body that feel tense.
And I'll give you a couple of seconds just to do that.
Breathe into the area,
Hold and then let it go.
Now become aware of your heart beating gently in your chest.
Imagine your lungs filling up with oxygen.
Together these two organs keep you alive.
They work together in harmony,
Pumping oxygen and blood to every organ,
To every cell.
Imagine a beautiful orange glow around you now as this life force pumps through you.
Just sit with that image for a few seconds.
Repeat after me.
I let go of trying to control that which I cannot control.
I let go of trying to control that which I cannot control.
I am fully present with myself and others.
I am fully present with myself and others.
I let go,
I trust.
I let go,
I trust.
I let go,
I trust.
Imagine yourself swimming in a river.
If you try to swim upstream,
You get nowhere.
If you resist,
You go under.
But if you roll over onto your back and float,
You will be carried by the stream.
No frantic swimming,
No fighting,
Just letting go.
Just allow that stream to carry you now,
To support you,
To hold you and take you where you're meant to go.
Just rest a while,
Stop fighting it,
Feel the cool water beneath you carrying you.
Just go with the flow,
Surrender.
Just stay with this visualization,
Just for a minute.
When you're ready,
Gently bring your awareness back into the room you are in.
Maybe some small movements in your feet or hands as you become aware of your surroundings.
Slowly open your eyes.
Take your time before sitting or standing up.
Whenever you find yourself living in your head too much,
You can come back and repeat this meditation as often as you need to.
Blessings.
