Welcome to the overthinking meditation.
If your mind is busy tonight,
Going over tomorrow,
Thinking about work,
Replaying conversations,
This is for you.
What's happening right now isn't really about tomorrow.
It's your nervous system remembering how something felt earlier.
Maybe pressure,
Maybe tension,
Maybe that feeling of needing to stay on top of everything.
And when you finally lie down,
Your body hasn't caught up to the fact that the day is done.
So tonight we're just going to help your body feel safe.
Feeling your head on your pillow,
Feel the mattress under you.
Notice how your body is being held right now without you needing to do anything.
You don't have to hold everything together in this moment.
You don't have to plan.
You don't have to prepare.
Right now you just get to be here.
Notice the temperature in the room,
The feeling of your blanket,
The quiet around you.
Just let your body register,
I made it through today.
Take a nice big breath in right from the base of your spine all the way up and slowly exhale out.
Deep breath in again,
All the way up like an elevator,
Bringing that breath up and then exhale,
Release it all out.
One more time,
Deep breath in,
Bringing that breath all the way up,
Filling the chest,
Filling the lungs and now exhale out.
Now bringing one hand or both to your chest,
Right over your heart.
This is usually where clients that I work with feel tension from anxiety or guilt that lives in the chest and we're going to invite your body to move it through instead of holding on to it.
We're going to interrupt the thinking loop by giving your body something steady to come back to.
So listening to my voice for the first round of four key sentences and then you will repeat after me.
This is temporary.
I am safe right now.
I am allowed to rest.
I can move this through my body with my breath.
Now take a deep breath in and release out,
Still with your hands on your chest but we're focusing on allowing the breath to start moving that stuck energy through the body.
Now quietly repeat after me.
This is temporary.
I am safe right now.
I am allowed to rest.
I can move this through my body with my breath.
Good,
Nice big breath in,
All the way up and then beautiful exhale out,
Releasing anything that needs to be released.
Repeating after me again.
This is temporary.
I am safe right now.
I am allowed to rest.
I can move this through my body with my breath.
Nice big breath in,
Filling your lungs and out slowly.
Good and we're gonna do this one more time,
Repeating after me.
This is temporary.
I am safe right now.
I am allowed to rest.
I can move this through my body with my breath.
Nice big breath in and exhale it all out.
I'm just letting yourself sit with the feeling for a second,
Noticing how your body feels.
You don't need to figure tomorrow out right now.
Thinking about it doesn't make you more prepared.
Being rested does.
If your mind starts again,
Just come back to your breath.
Come back to your hand on your chest.
Let's take another big breath in and release.
I am safe right now.
Big breath in and release and just feel your jaw soften.
Let your shoulders drop.
Big breath in and out and just feeling your stomach muscles soften.
Imagining your chest opening,
All of that tension melting.
Nice big breath in again and release.
Exhaling it all out,
Letting your body start to settle.
Knowing that you did an amazing job showing up today.
Just allowing sleep to come.
Letting your breath return to normal and repeating this meditation as many times as you need to.
