Detach from overthinking

Transcript
28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to this meditationthat will give you some space to
00:11
detach from overthinking.
00:14
It's normal for us to havethousands of thoughts every day,
00:18
but sometimes those thoughts canbecome loud and overwhelming.
00:24
This meditation is designed tohelp you observe your thoughts,
00:29
create some quieter space in your mind,
00:33
and help you gain more clarity.
00:40
To begin, just find a comfortableposition for your body,
00:46
either sitting down or lying down
00:55
wherever you are,
00:57
trying to keep your spinegently straight if you can.
01:04
Taking some time to letyour body settle down,
01:12
making any last adjustmentsso you can sink down into
01:16
stillness
01:23
and allowing your eyes to fallclosed when you are ready.
01:35
Now,
01:36
allow your mind to do whatever itwants to do for the next minute
01:41
or so.
01:44
Your simply giving your mindthe freedom to wander naturally.
01:50
The only thing for you to do is observe.
01:57
Watch your mind as it wanders.
02:01
You might hear different thoughts
02:05
or see different images in your mind.
02:11
Trying not to judgeanything as good or bad,
02:15
knowing that they are just thoughts.
03:44
Starting to bring your attentionback to the present moment. Now,
03:51
moving your attention to anydifferent sounds you can hear
03:58
Just observing your sense of sound.
04:04
You might notice subtlesounds in the room around you
04:09
or sounds further away in the distance.
04:14
Exploring all of the differentsounds that you can hear.
05:17
It is okay if your mindstarts to wander again,
05:22
just gently bringing your attentionback to what you can hear.
06:30
Moving your attention to the differentsensations you can feel in your body.
06:40
You might feel the pressure ofthe seat or floor against your
06:44
skin.
06:53
You might notice areasof warmth or coolness.
07:12
Your limbs might have a senseof heaviness or lightness
07:17
or stillness.
07:32
You may notice relaxationor perhaps even tension
07:37
or discomfort.
07:51
You are welcome to readjustyour position or just do your
07:56
best to observe thesesensations with open-mindedness
08:01
or curiosity.
08:14
Continue observing thesensations in your body,
08:17
gently refocusing if yourmind starts to wander.
09:46
Start to take someslightly deeper breaths now
09:54
and in your mind, visualize a circle
10:02
as you breathe in.
10:05
Visualize your breath travelingup one side of the circle.
10:12
As you breathe out,
10:13
visualize your breath traveling downthe other side and completing the
10:18
circle.
10:30
Give yourself some time topractice this visualization,
10:35
observing your breath, travelingup one side of the circle.
10:39
As you inhale and down theother half of the circle.
10:44
As you exhale,
10:52
It is okay.
10:53
If your circle isn't perfector if your attention wanders,
10:58
just do the best you can.
12:43
You are welcome to let goof this visualization now,
12:48
allowing your breath toreturn to normal and your
12:52
mind to come back to the present moment.
13:08
Now that you've had some timeto detach from overthinking,
13:12
ask yourself what is the mostimportant thing I want to focus
13:17
on after this meditation?
13:25
Try not to make a list in yourmind, just choosing one thing.
13:51
Congratulations for completing thismeditation about detaching from
13:56
overthinking. You gave yourmind time to wander freely.
14:01
You focused your attention onsomething other than your thoughts,
14:05
and you've gained some clarity bychoosing just one thing to focus on next.
14:13
When you are ready, you can startto make some gentle movements.
14:18
Just like you are wakingup in the morning,
14:22
you can blink your eyes open,
14:24
taking some time to adjustto the light in the room.
14:32
Well done, and I hopeyou have a wonderful day.