Welcome to your meditation for when you're stuck in an overthinking loop.
Please begin by allowing your body to settle.
Feeling the weight of yourself being held by the chair or the bed.
Or the surface beneath you.
Gently closing your eyes.
Letting your shoulders drop Unclenching your jaw.
And then beginning to slow down your breathing.
Taking a slow breath in through your nose.
And a deep long exhale out through your mouth.
And again,
Breathing in through your nose.
And as you breathe out,
Imagine creating just a little bit more space inside.
Allowing everything to slow down.
Inhale in through your nose.
And exhaling out through your mouth.
Allowing yourself.
To land here.
To just be here for the next few moments.
And if you notice a stream of thoughts coming through,
That's okay.
Just notice them.
Maybe stating to yourself,
I notice these thoughts running through my mind.
I am aware that my mind is busy.
I'm noticing the overthinking loop.
And from this place see if you can expand your awareness,
Almost creating like a bird's eye view of yourself.
You might imagine being high in the sky looking out on a field,
A vast landscape.
And then welcome in all of your thoughts into this space.
Allow them to exist.
And you gently observing them from above.
It may feel as if you're stepping onto a balcony,
Overlooking the landscape of your thoughts.
From here,
You are not your thoughts,
You are watching them,
Noticing the activity below.
Analyzing voice.
The one that's scanning,
Futurizing problems.
The one that's replaying conversations.
The one that's rehearsing for the future.
Allow all these parts of you to take form.
If the overthinker was to take on a shape,
What would it look like?
You might notice one or multiple different parts of you.
Notice their energy.
Are they fast?
Slow?
Are they tired?
Are they pacing?
Are they spinning?
Buzzing?
Or are they constricted?
Scared?
Fearful?
Just observe how they show up in this space.
We're not judging these parts,
We're just simply noticing them.
These are the parts within you that create an overthinking loop.
That keep you stuck in your mind.
See if you can welcome them in.
Let them know that you see them.
You see how they work together,
How they influence each other.
You know how they have internal battles in your mind.
And see if you can just,
For this moment,
Allow them to exist.
Allow them to be seen.
And from your place as observer.
Notice how you feel towards these parts of you.
You might feel overwhelmed watching them,
Worried or anxious.
Or maybe there's a sense of spaciousness,
Presence,
Leadership.
As the one who's holding space.
You may finish the sentence,
I'm noticing that I feel.
And then taking a really big,
Deep breath in.
And a long exhale out.
See if you can really create space between you and these parts.
Really noticing their activity.
And notice how you are steady.
How you are the one that is witnessing.
Taking a breath in.
And then exhale out.
Really feel the difference between being inside the loop being flooded by these different parts of you,
Allowing them to take over.
To be the ones that are driving the car,
Making decisions.
And watching these parts of you watching the loop from a place above.
Let yourself just feel that difference.
And from this place above.
You may gently say to these parts of you,
I see how hard you're working.
I can feel how much energy you're using.
I see the ways that you protect me.
And then ask.
What are you afraid would happen?
If you stopped.
If you stopped overthinking,
Stopped futurizing,
Stopped planning,
Stopped worrying.
What are you afraid would happen?
And then just listen.
Notice if any of them reply.
Notice if there's any fears or worries that arise.
And if they shared anything with you,
Just gently thank them for sharing.
Let them know that you heard them.
And if nothing comes up,
That's okay too.
Just keep holding the space.
Holding the present.
You may now ask,
What are you protecting me from?
You protected me from failure,
Rejection,
Embarrassment,
Loss of control,
Overwhelm.
And see if you can take a moment to just listen.
Listen to what these parts of you have to share.
And once again thank them.
Thank them for what arises.
And when you feel ready,
Imagine stepping down from the balcony or from your place above.
Arriving on the same level as all these parts of you.
You are grounded.
Rooted steady in your body.
And you may say to these parts,
If there is nothing wrong with you,
You are not bad.
I can see how you are protecting me.
But please know that you are not alone.
I am here with you.
And notice how they respond to you being there with them.
See if they can really feel your presence.
And you may offer them something comforting.
Maybe imagine placing a hand on the overthinker's shoulder.
Maybe giving them a hug,
Sending them warmth,
Presence.
Maybe you'll sit in a circle holding hands.
Or just being with them.
Letting them know that you are here.
That they don't have to work so hard.
And that you don't have to have it all figured out right now.
Taking another deep breath in.
And slow exhale.
Just be here.
With these parts of you.
And when you feel ready,
Gently allow these parts to soften.
Into the background.
If there's any concerns you can let them know that you'll come.
That this meditation will always be available for you to check in on them again.
And then slowly bring your awareness back.
To the space around you.
Noticing the sounds,
The temperatures.
The feeling of just being here.
And taking in one final breath.
As you exhale,
Carry with you the knowing.
You are bigger than the overthinking loop.
You can hold space for the parts of you that analyze,
Ruminate,
Worry.
You are the one who can see them.
Who can be with them.
You are the one that can stay present and grounded.
Even when these pots are active.
