Welcome to this guided meditation to calm overthinking.
Find a place to be still.
You can do this lying down,
Or on a chair,
Or meditation cushion,
But find a place where you can fully relax.
And once you find that place,
Softly,
Gently close your eyes.
And as you softly,
Gently close your eyes,
You start to arrive here to the present moment.
Arriving here to the present moment and giving yourself this time for you.
Giving yourself this time to relax and clear away any expectations for this meditation and clear away any to-do list for your day.
Imagine a chalkboard and just clear away your expectations and your to-do list.
Because during this meditation,
All you have to do is breathe and listen to the sound of my voice.
That's it.
And if your mind wanders,
That's okay.
Just come back to the sound of my voice.
And if you do fall asleep,
That's okay.
Because your body needs the rest.
And now just bring your attention and awareness to your breathing.
Full attention,
Full awareness to your breathing.
And nothing to do or control with your breath.
Just observe your breath.
Be the witness to your breath,
The watcher,
The observer to your breath.
And notice your inhale and your exhale.
And in just a moment,
You'll start to count your breathing.
On the inhale,
You'll count to four.
And on the exhale,
You'll count to four,
Matching your inhales with your exhales,
Smoothing out your breathing and relaxing the mind.
Now inhale through your nose,
One,
Two,
Three,
Four.
And exhale out the nose,
One,
Two,
Three,
Four.
Inhale through the nose,
One,
Two,
Three,
Four.
And exhale out the nose,
One,
Two,
Three,
Four.
Keep that breathing going on your own,
Inhaling four,
Exhaling four.
And now release the counting and find a steady,
Natural breath,
A steady,
Comfortable breath.
And your body starts to relax and your mind follows.
Your body starts to relax and your mind follows.
And in just a moment,
I wonder if you can use that great imagination of yours.
And I wonder if you can imagine yourself closing out all the browsers in your mind,
Just like how you close all the browsers or tabs on the computer.
Close out all your browsers.
Clear all your browser history in your brain,
In your mind.
Clear all the cookies and caches,
Just like on your phone swiping up on all the apps.
Removing the apps from the background.
Do that in your mind.
Removing all the clutter,
All the apps,
All the browsers,
All the web pages.
Clear it all out,
Deleting all the browsing history,
And your mind feels calm and steady.
The mind is calm and steady.
Clear it away,
All the browsers,
All the apps,
And just notice how calm you feel.
And say this affirmation silently to yourself,
I will remain calm and steady.
I will remain calm and steady.
I will remain calm and steady.
I will remain calm and steady.
I will remain calm and steady.
Allowing your whole body to relax.
Whole body relaxes more and more.
I will remain calm and steady.
I will remain calm and steady.
Now take a nice deep inhale through the nose,
And exhale,
Sigh it out.
Again,
Take a nice deep inhale through your nose,
And exhale,
Sigh it out.
One more time,
Take a nice deep inhale through your nose,
And exhale,
Sigh it out.
Taking this relaxation with you throughout the rest of your day.
I will remain calm and steady,
And have a great day.
