A meditation for the overthinking mind.
First and foremost.
It is important to know that there is no need to stop the thoughts.
Let that be the first sigh of relief.
You are not here to fight your mind.
You are here to meet it.
Find whatever position.
Let your body feel supported right now.
Let your eyes close or let them rest,
Half open,
Soft.
Unfocused.
Take a deep breath.
However it wants to enter the body.
It may arrive fast or slow.
At this point,
It may be even a little shallow.
F0d.
It doesn't matter.
Let yourself.
Breathe that.
With awareness.
It is important to know that.
When the mind worries,
The mind is often trying to protect something.
Somewhere in you,
Something matters deeply.
Something stirs.
The worry is as if a form of love.
From your inner world.
So,
Instead of pushing it away,
Approach the worry.
With a friendly curiosity.
Ask yourself.
Where do you feel it in your body?
Is it fatigue behind the eyes?
A knot in the chest.
A clenching in the belly.
However it is showing up.
In your body.
Simply notice.
With a trying to change it.
Or transform it.
Allow yourself to simply meet it.
The way you'd meet rainy weather.
Or dark clouds.
Knowing that this is what is moving through the sky right now.
As you breathe in.
Notice that you are the one aware of the worry.
The thought arrives.
And so does the awareness of the four.
Can you feel the space around the thought?
As if the thought was a single cloud.
And you are the whole sky it's passing through You don't need the cloud to leave.
Skies hold clouds quite easily.
It's simply what the skies do.
Much like the mind,
It holds many things,
Including worries.
Let your attention rest not on the content of the worry,
Not the story,
Not the what-if.
But on the sheer awareness.
A simple noticing.
Are fit.
And that noticing is always present.
That sense of awareness was present even before the worry arrived.
Take a deep breath.
Let your whole body.
Give in to gravity.
Know that wherever you are resting right now,
That space is holding you.
And if you hear any sounds around you.
Be it the traffic,
The wind.
Or perhaps silence itself.
Let it arrive without labeling it.
Know that that too is part of your meditation.
Right now.
Now feel the air on your skin.
Wherever your body meets the air.
Your hands,
Your face.
Your arms.
Let that sensation Be interesting.
Feel curious.
And awaken.
To that sense of feeling the air on your skin.
Let the weight of your body drop down a little more heavily into gravity.
You don't have to hold your shoulders up.
You don't have to clench your jaw.
You can soften the lines on your forehead.
And the skin of your scalp.
Slowly become aware.
Of the skin behind your ears.
Just as overthinking lives in the head,
Sensation lives in the body.
And every time you return to a physical sensation.
You're returning home.
To yourself.
When you find a thought insists on repeating.
Try not to stop it.
Let it go.
Let it be.
Not everything needs to be solved right now.
And overthinking.
Will not help solve it in any case.
For these few moments.
Relinquish the desire to plan for every outcome.
Instead.
Just be present.
To the sensations that you feel.
And the breath that reminds you.
To let go into gravity.
A little bit more Let your shoulders.
Trust gravity.
By dropping down.
A little more.
Let your hips relax.
Heavily into.
The bed or the chair.
Your place of rest.
Stay here for a few breaths.
Doing nothing in particular,
Not trying to fix,
Not preparing,
Not even rehearsing conversations that haven't happened.
Let yourself know this moment is enough.
And I am allowed to rest inside this moment.
Notice that even with the worry nearby,
There is still room.
You can always make room.
You are larger than any single thought passing through you.
Larger in your ability.
To make space for yourself.
And allow yourself.
Just simply be.
Let this moment carry you.
Let your mind and your body rest in the knowing.
Are for now.
As you drift towards sleep.
And your eyes start to close a little more.
With all the awareness.
Of things that need attention.
For now,
You can give yourself the space and the time.
To be held.
By a quiet moment.
We hold the concern,
The worry,
Loosely,
The way the sky holds the clouds.
The way the ground holds.
Are we?
Nothing to force.
Nothing to fix right this second.
Just a deep,
Nourishing breath.
And then another.
And then another.
As you let yourself drift deeply into restfulness.
