For this meditation you will need a piece of paper and a pen so feel free to pause this meditation right now and get yourself set up.
Now I would advise that you sit comfortably on a sofa or at your desk where the paper and pen can be in front of you and gently close your eyes.
To start I want you to take three deep in breaths with me.
We're going to breathe in through the nose and gently sigh it out through the mouth.
So take a deep breath in and let it go with a sigh.
Take another deep breath in really filling up the lower abdomen and stomach and letting it go with an audible sigh.
Take one more deep breath in with me and as you release feel your body settle into your seat.
Now I want you to focus on your breath not changing it not counting it just observing it as it flows in and out of your body and each time another thought pops into your head as it will I want you to open your eyes write down the thought on paper and then come back and close your eyes again and focus on your breath.
Each day thoughts will come and go at different speeds depending on how active your mind is and that's okay whatever speed your brain is at at this moment that's perfect.
Just open your eyes write down the thought don't turn it into a story and then close your eyes.
Come back to your breath.
Feel it moving your stomach feel the movement in your chest notice the thought write it down close your eyes and notice your breath.
We're going to do this for another three or four minutes.
So every time you notice a thought come in as they will capture it on the paper and come back to your breath.
You Remembering if you've been distracted by thoughts to open your eyes capture them on the paper let them go close your eyes and come back to your breath.
You you Each time noticing a thought opening your eyes writing it down closing your eyes and coming back to your breath.
Well done no matter how busy that piece of paper is you have done a good job today.
The benefit and practice of meditation is in returning to the breath not clearing the mind of thoughts so each time you close your eyes and came back to the breath you did a fantastic job.
Now as we come to the end just take another couple of deep breaths in your own time in through the nose and out through the nose just grounding yourself in today's practice.
And then when you're ready wiggle your fingers and toes a little bit more movement in your body and open your eyes.
You can decide whether you want to read over that bit of paper and action any of those thoughts or feel free to throw it away burn it whatever feels good for you.
Thank you for listening to this meditation my name is Sam Curtis and I'm a life coach who uses mindfulness and meditation as part of my sessions in order to find practical tools and answers to help you calm your overthinking mind and find clarity and confidence in your next steps.
If I can be of any help please do reach out.
Thank you once again and I wish you a wonderful day.
