Mindfulness meditation to release anxiety and overthinking

In this meditation we're going to simply bring some awareness to the mind,

To awareness to the nature of our mind.

I want you to learn this beautiful technique to let go.

I just want you to set the intention to really surrender today.

It's finding yourself a nice,

Comfortable place to sit.

You can sit on a chair,

You can sit on your bed,

On your yoga mat.

The only thing I ask is that you be nice and upright.

Not laying down,

Not sleeping.

Just be really present in this moment.

So once you find a nice,

Comfortable position,

I'm just going to invite you to close your eyes.

As you close your eyes,

I'd just like you to take a nice inhale and exhale through the nose.

Just bring in some focus and awareness to the breath.

Just inhaling through the nose and exhaling through the nose.

This is the focus point for this moment.

Just becoming aware of the breath.

Just breathing in and breathing out.

Just really starting to feel the breath as you inhale and exhale.

Really starting to connect to the breath.

Just a nice,

Steady inhale.

Nice,

Soft exhale.

Just bringing some focus into this moment.

As you simply become aware of the breath.

Just slowing that breath down for the moment.

Just really enjoying this breath.

I'd like to notice that you inhale and exhale.

Your body starts to relax.

You can feel the stress and tension being released from your body as you exhale.

Yourself softening into this moment.

You're just following your breath as you inhale and exhale.

Just becoming aware of the breath.

As you're breathing in and out in this moment,

I'd like you to bring your focus and your awareness to all the sounds you can hear around you.

I really want you to just listen to these sounds.

Labeling them.

Starting to notice these sounds.

Without creating any story around them.

Just notice that vibration of sound in the air.

Just noticing the furthest sound you can hear.

Noticing the closest sound that you can hear.

Just bring your awareness.

That silence in between the sounds.

Just becoming aware.

Just letting these sounds go.

Bring your awareness back into the body.

Bringing that focus back to the breath.

Just breathing nice and naturally as you inhale.

As you exhale,

Just soften and relax.

Just becoming that breath in this moment.

Just feeling that relaxation.

Just feel that breath and that awareness flowing through your body.

Just releasing any tension as you simply let go to the breath.

Just breathing in and out.

Notice.

What is already thinking.

Three thoughts your way,

Trying to distract you.

It's completely natural.

So all this is going to be thinking.

Thinking machines.

Until now,

We don't need to focus or follow these thoughts.

It's meditation practice.

I want you to simply breathe.

Where a thought comes up.

Just notice that it's arrived.

Just let it go.

No need to give it your energy.

No need to focus on it.

Just reminding yourself that you're breathing.

There's an anchor to this moment.

If it's a little busy,

Then just breathe a little deeper.

Just surrender to this moment,

To this relaxation.

As you breathe in and out and let go.

Just bringing your focus back to the breath.

Back to this moment.

You simply breathe and let go.

As you breathe and exhale.

Really feel the body relaxing.

Softening and relaxing.

As we breathe in and relax in this moment.

Just start to notice when these thoughts come up.

Notice where they arise.

Notice when they end.

You're just the awareness in this moment.

You're just the watcher of these thoughts.

Notice that you're watching from afar.

As if you're separate from them.

You're not letting yourself get caught up in them.

You're not giving them your energy.

Just simply notice that you've been taken away from this moment.

You just gently bring yourself back to the breath and surrender.

This meditation practice is all about surrender.

We're going to be very gentle with the mind.

Very gentle with ourselves.

As you exhale,

You just soften and surrender.

Just relax and breathe.

Just staying nice and focused.

You simply notice that conversation.

Simply notice that thought that comes up.

We simply step back from it.

Just releasing that voice.

Bring your focus back.

Back to the breath.

Then you simply surrender into that space.

Simply start to notice that space.

That space beyond the thoughts.

That space beyond that conversation in the mind.

Just simply breathe in this moment.

Just simply notice.

Noticing without any judgment.

Each time the mind starts thinking.

Let's come back to the breath and release it.

You just simply surrender into that space.

That space in between the thoughts.

You sink into that stillness and that freedom beyond the mind.

You simply breathe and let go.

Just enjoy this moment.

Staying nice and present with the breath.

Just be nice and focused in this moment.

As you breathe,

Your body simply relaxes even more.

You can let go of any tension from the shoulders.

You simply soften into your body.

You just breathe and melt away.

If your mind is very busy today.

If it's clatching on to different thoughts.

If it's trying to distract you.

Just be very,

Very gentle with the mind.

Just simply breathe a little deeper and let go.

You might have to do this once.

You might have to do it a hundred times.

It's simply training yourself to be focused in the breath.

To notice and be aware of the thoughts as they arise.

Simply just let them go.

Let your mind be free.

As you breathe and let go of these thoughts.

Just let yourself surrender beyond the thoughts.

Just feel that peace and stillness.

Just breathe as you let go.

And just live in that freedom as you breathe and let go.

Just notice that peace and that stillness.

It's inside of you.

You are that freedom.

Just breathe and surrender to this moment.

Just surrender to the breath.

Just breathing in and breathing out.

Just let go.

Just be free.

And we never want to start to judge our mind in this process.

If there's a lot of thoughts,

That's fine.

You just keep coming back to the breath.

Just allow yourself that moment of stillness.

Surrender.

Surrender to the stillness.

Just releasing the mind.

Stepping back from the thoughts.

Just breathing in and out.

Slipping and connecting into that stillness.

Just tasting that freedom inside.

Just being really present with the breath.

Just breathing in and out.

Breathing in.

That calmness and that stillness.

You exhale,

You just soften and relax and surrender.

Just breathing in and breathing out.

As you inhale and exhale now.

Just release any more tension that's left in the body.

Stay really focused and present with the breath.

For these last few moments,

I really want you to surrender even more.

Just step back from the mind and release it.

Just simply surrender and let go into that stillness.

Slip into those space between the thoughts.

Simply let go and be free.

Breathing nice and softly.

Be in the awareness in this moment.

This is the only moment that exists.

You're simply the awareness of the breath.

You're simply that freedom.

You're just breathing in and out and surrendering.

Just take a moment to be free.

As you inhale and exhale,

You feel that peace and that freedom.

Flowing all through your body as you inhale.

As you exhale,

You relax and soften.

Start to focus your awareness inside the body.

Feeling that peace and that aliveness inside.

Really enjoying the breath in this moment.

I would just gently bring our awareness back into this moment.

Bringing all that peace and that love and softness with us.

Just noticing all the sounds that you can hear around.

That vibration of sound in the air.

Just bringing some gentle awareness back into the body.

Just very gently starting to move your fingers and your toes.

Just taking a few really nice deep breaths into the body now.

Just waking up.

Just arriving back into this beautiful moment.

Just bringing all that peace and stillness back with you.

And very gentle and softly whenever you're ready.

I invite you to open your eyes.

Namaste.

And just take it nice and slowly now.

No need to rush.

Just taking a few breaths as you come back into this moment.

And just use this through the day.

When you notice a thought or a conversation coming up.

Just train yourself to come back to your breath.

As we do through our meditation.

And really enjoy practicing this this week.

Have a beautiful day.

Thank you.