Overthinkers: For When You Are Lost In Thoughts

A gentle mindfulness practice for overthinkers who feel caught up in thoughts, analysis, worry, rumination or mental noise. In this practice, Dr Liz White guides you back to simple anchors: the breath, the body and the sounds around you. Rather than trying to empty your mind or force thoughts to stop, you’ll practise noticing when you’ve been pulled into thinking and gently returning to the present moment.

This meditation is especially helpful when your mind feels busy, when you’re stuck in overthinking, or when you need a calm way to come back to yourself.

Transcript

This practice is for those moments when you realise that you're getting lost in your thoughts and you need a gentle anchor to come back to. So let's begin. So begin by allowing your body to settle in the most comfortable position. You might be sitting, Lying down or standing. There's no perfect way to do this. Let your eyes close if that feels comfortable. Or keep them open with a soft gaze. Start by simply noticing that you're here. In this room. In this moment. Perhaps noticing the surface beneath you. The chair. The bed. The floor. Letting your body register that there is something supporting you. Letting yourself soften into that. And now gently bring your attention to your breathing. Not trying to breathe in any special way at first. Just noticing the breath as it already is. The inhale. And the exhale. Slight movement in your chest. Your ribs. All your belly. And if your mind is busy that's okay. You don't need to get rid of the busyness before you begin. Can let the breath be something steady to return to. Even with thoughts still present. Breathing in. And breathing out. And now see if you can slow the exhale just a little. Not forcing it or controlling it. Just gently allowing the out breath to be a little longer. Breathing in. Holding it. And slowly breathing out. Letting the exhale signal to your body that in this moment there is nothing you have to work out immediately. Now begin to notice your mind. Not the content of every thought. Just the activity of thinking. You might notice words. Images. Memories. Questions. What ifs? Or fragments that don't even fully make sense. And rather than stepping into each thought. See if you can notice them as things appearing in the mind. Just gently name what's happening. Thinking. Analysing. Worrying. Trying to solve. And then when you've named it, Come back to your anchor that is always available to you, Your breath and your body. The contact with the surface beneath you. And of course, Your mind will wander again. The practice is not to stay perfectly focused. The practice is noticing that you've wondered. And return to the breath as gently as possible. So when the mind pulls you away. See if you can say to yourself. Are lost in thoughts. And now I can come back. Back to the breath. Back to this moment. You might imagine your attention like a spotlight. When it wanders, You can gently turn the beam back to where you want it to rest. On the breath. On the body. Take a moment now to notice another anchor. Sounds. Sounds close by. Sounds further away. Letting them arrive. And letting them pass. And if your mind starts commenting on what you're doing here. Just allow. Notice. Name it as commenting. And then come back to breathing. Come back to being here. Allowing yourself to be in this moment. Now gently notice your body again. Perhaps your feet. Your legs. Your shoulders noticing any areas of tension. And seeing if you can soften around them. Even a little. Don't have to make your body completely relaxed. Just allowing a little more space. And if your mind is still loud. See if you can make room for that too. You might say. My mind is busy right now. And I could still be here. Thoughts are present. And I can still return to this moment. You don't have to follow every thought just because it appears. Thoughts can be allowed to pass through. Questions can remain unanswered for now. Stories can be noticed without being stepped into. When you get lost in the thoughts again, Gently come back to your anchors. Noticing the breath noticing your body. Noticing that gentle flowing in and flowing out of each breath. Noticing your body being supported. Letting thoughts come and go in the background. Each time you get pulled into thoughts no matter how urgent they feel. Gently notice and then return to your anchors. And as this practice comes to an end. Gently start to move your fingers or your toes. Focusing your spotlight of attention on those sensations. And remembering. That you can return to this practice whenever you feel lost in thoughts. When you're ready gently open your eyes or lift your gaze. Taking your time. And carry this with you. You don't have to follow every thought, You can notice and name them and then you come back to the moment.