Welcome to our daily practice and today we'll be talking about how we are trapped in our own mind and what we can do about it.
Now we've all been there that one thought literally happened to me last night that one thought that one worry that frustration that just seems to be taking up a lot of space in your mind circling around and around like a broken record.
This my friend is rumination is that mental loop of negative thoughts and feelings that can trap you in a cycle of anxiety stress and even depression.
It's this broken record player in your mind replaying the same negative thoughts over and over again is the mental habit of dwelling on past events worrying about the future or getting stuck in the loop of self-criticism.
It can be triggered by many things it can be triggered by stress anxiety or even just boredom.
So why do we get stuck?
Our brains are wired for problem-solving so when we encounter a challenge or a negative experience it's natural to try to make sense of it but it's sometimes in this process gets stuck in a loop.
This can be due to various factors one being emotional regulation.
Rumination can be a way to try to cope with the difficult emotions by focusing on the problem.
We may feel like we are doing something about it even if it's just in our heads.
Then we have cognitive biases our thinking patterns can contribute to rumination.
For example if we tend to focus more on the negative or over estimate the likelihood of bad things happening we are more right likely to ruminate and past experiences we had negative experiences in the past we may be more likely to ruminate on similar situations in the future and the price we pay for rumination is high.
It has a big impact on mind and body.
Rumination isn't just about a little annoying mental habit it has serious consequences for our mental and physical states.
So it's been linked to a lot of conditions it impairs our problem-solving ability it disrupts our sleep patterns and it can manifest in different mental and physical conditions.
We wouldn't dwell on it right here.
I think it's interesting to understand but for me the most important thing is how do we break free from rumination.
That is what is most important and that is what we'll be doing today.
So strategies to stop or change this record which is playing in our head is that the idea the good news is that rumination is a habit we can break and let's look at some some ways to get unstuck.
One of the most efficient ways is to practice mindfulness.
So paying attention to the present moment can help you break free from the cycle of rumination.
I talked about a thought which came to my mind which I was worried about overnight and it was causing a lot of distress in my head.
I was not able to sleep.
I was twisting and turning in bed trying to fall asleep but not able to and then I practiced a little bit of mindful awareness of the emotions of thoughts.
Simply any time I noticed my mind went to this rumination I simply brought it back to sleep or the notion of sleep and I did this hundreds of times and after hundred times it became natural and also I was calm and relaxed.
So it is important to take note of when this mind wandering rumination happens and bring it back.
Bring it back as we do in all our practices.
Then we can use cognitive restructuring or challenging and reframing these negative thoughts can also help you in your thinking pattern.
So anytime you get stuck in this loop this takes a little bit more conscious work but it's possible.
Then we have behavioral activation.
Engaging in enjoyable activities can help shift your focus if this is happening during the day or when you are able to take action and one of the main tools we have against rumination is mindful action.
Taking concrete steps to address your problems can shift and help you to reduce this need to ruminate.
So even taking minute steps towards something which you are worried about.
So those are like the actions we can take.
So that's what I would like to say before we jump into a little bit of a meditation.
So if there are any thoughts about rumination please feel free to share them.
Please feel free to let us know what you think about rumination how it has affected you and how what you do.
All of it in the comment section please and I would really love to read them and share them widely.
So thank you for thank you for tuning in.
Thank you for listening.
Now let us take a moment here.
So I invite you to find a comfortable position either sitting or lying down where you can fully relax and let go.
Close your eyes whenever you feel ready and as you close your eyes allow your body to sink deeper into the chair or cushion or bed you are in.
Release any tension you may be holding in your muscles.
So if you feel like there are tensed muscles just release the tension.
Letting go as much as possible any thoughts or worries that may be lingering in your mind.
Just allow yourself to be present in this moment bringing your awareness to the breath.
So take a deep breath in,
Filling your lungs with air and exhale slowly while releasing any lingering tension.
With each breath feel your body becoming heavier and more relaxed.
Imagine each breath washing away any stress or anxiety leaving you feel calm and peaceful.
Now I want you to imagine a beautiful beautiful place.
It could be a beach,
A forest,
A mountaintop,
Any place that brings you a sense of nature and tranquility.
Picture yourself in this place surrounded by the sights,
Sounds and smells of nature.
Feel the warmth of the Sun on your skin,
The gentle breeze on your face,
The soft grass beneath your feet and as you explore this peaceful place in your own way notice how your body is feeling right now.
Feel the relaxation spreading through your muscles relaxing and releasing any knots or tension.
Your heart rate is slowing down and your breathing is becoming deeper and more even.
You feel a sense of calmness washing over you like a gentle wave and in this peaceful state you are open to suggestions,
You are willing to let go of any negative thoughts or beliefs that are holding you back.
You are ready to embrace positive change and create a life filled with joy,
Peace and fulfillment.
Imagine a warm light surrounding you,
Filling you with warmth,
Joy and love.
This light represents healing energy and it is flowing through every cell in your body.
As you breathe in this warm light feel it dissolving any stress or anxiety,
Replacing it with a sense of deep deep relaxation.
You are now deeply relaxed.
Your mind is finding its stillness.
In the state of deep relaxation you are able to access the power of your subconscious mind.
You are able to tap into your wisdom and creativity and to connect with your true self.
I want you to repeat these affirmations to yourself slowly with feeling out loud.
I am calm and relaxed.
I am safe and secure.
I am filled with peace and love.
I am worthy of happiness and success.
I am grateful for all the good in my life.
I am calm and relaxed.
I am safe and secure.
I am filled with peace and love.
I am worthy of happiness and success.
I am grateful for all the good in my life.
Continue to repeat these affirmations to yourself allowing them to sink deep into your mind.
Feel the power of your own words transforming your thoughts and beliefs,
Creating a positive shift in your energy.
Now take a moment to simply enjoy the state of deep relaxation.
Allow yourself to drift further into peace and tranquility,
Knowing that you are safe and secure and that you are surrounded by love.
When you are ready I will count from one to five and you will slowly return to a fully conscious feeling refreshed,
Rejuvenated and ready to embrace the day ahead state.
One,
Two,
Three,
Four,
Five.
Open your eyes and take a deep breath feeling the energy and vitality flowing through your body.
You are now fully awake and alert,
Feeling calm,
Relaxed and ready to face whatever the day may bring.
Gently bring your awareness back to your body as a whole.
Notice the sensations of your body resting here on the chair or cushion.
Become aware of the sounds in the room around you.
Take a moment to appreciate the stillness and clarity you have cultivated within yourself.
Carry this sense of peace with you as you move through the rest of your day.
So this is a practice and like any skill it requires patience and consistency.
Some days your mind may be busier than others.
That's okay.
Simply acknowledge it and gently guide your attention back to the present moment and with regular practice you can strengthen your ability to observe your thoughts and emotions without getting carried away by them.
Allowing you to navigate rumination with greater ease and cultivate a more peaceful and balanced state of mind.
So thank you for practicing with me today.
I hope this is a useful practice.
I would really like to know what you think.
Please share your comments below and I will get back to you.
Thank you for taking the time out and working and practicing another meditation with me Nikhil.
This has been daily practice.
We will be back with much more.
So thank you.
