You made it here,
Well done.
Let's work together now to give your mind and heart a much needed reprieve from the suffering of rumination.
Your mind is playing and replaying past or future visuals,
Memories or worries and it's time to hit the interrupt button.
Eyes can close or remain open.
Meditate with me,
Friend.
Grounding in breath.
We'll inhale for three seconds and exhale for five.
On my count,
We begin now.
Inhale three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Exhale three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Release the breath.
I am safe in my breath.
My breath is here now and I am safe in the now.
Continue to breathe.
The past does not exist and the future has yet to be.
All I have is the now.
Grounding in sound.
What do you hear?
What sounds are near you?
These sounds are here now.
How deep is my breath?
I am safe in my breath and my breath is here now.
There is no problem to solve.
You have permission to just be here in a place of peace,
A home of mental reprieve.
There is no problem to solve right now.
The past does not exist and the future has yet to be.
All you have is the now and I'm calling you back to the now.
Continue to breathe.
Grounding in sensation.
What do I feel on my skin?
Air?
Blanket or clothes?
This sensation is here now.
How deep is my breath?
The past does not exist.
The future has yet to be.
All I have is the now.
What sounds do I hear?
There is no problem to solve right now.
You have permission to just be.
I am safe here in my breath.
How deep is my breath?
Stay grounded in now.
Relief for the brain.
Relief for the heart.
The past does not exist.
The future has yet to be.
Come back to the now.
How deep is my breath?
I'm safe in my breath.
You've made great effort with this meditation to interrupt rumination and dwelling.
Rumination gone unchecked contributes to depression and anxiety.
Taking this proactive step to meditate,
To be grounded in the now,
With practice will help you find a place where your ability to problem solve or to heal from past pains will be much more possible.
Other ways to continue the interruption of rumination include listening to music that brings you to a peaceful headspace or placing yourself physically in a location that you associate with positive outcomes.
Regular meditation focused on insight and presence of the now helps immensely.
If you're new to vipassana meditation or mindfulness,
You can find many wonderful guides here on Insight Timer.
Doing these things will help build new and essential neural pathways to reduce rumination.
Rumination is not a lifetime sentence and freedom from the suffering is not only possible but probable.
You are capable.
You are deserving.
And you are not alone.
How deep is your breath?
Your breath is here.
