Guided Meditation for Overthinking and Anxiety

Okay.

Your head's been busy, huh.

Let's take a few minutes and come back down to where you actually are.

Get comfortable.

Eyes closed, or resting on one spot on the floor.

Breathe in...

nice and slow.

And breathe out...

a little slower than you breathed in.

Now just watch your thoughts for a moment.

Don't chase them.

You might notice a few that start with "what if."

What if I said the wrong thing.

What if it goes badly.

When one shows up, just name it.

Quietly, in your head.

"What if."

That's all it is.

A guess about a future that hasn't happened.

You don't have to answer it right now.

Your brain is trying to protect you.

It means well.

But it's rehearsing problems you might never have.

If your mind runs off to that email, or that conversation...

that's fine.

Notice it.

Say "what if."

And come back.

Here's what's actually happening right now.

Listen for the farthest sound you can hear.

Now the closest one.

Maybe your own breath.

Feel your feet.

The floor under them.

Cool or warm?

Notice your hands.

Where are they resting?

Feel the fabric, or your skin, under your fingers.

Notice the air on your face.

Is there a smell in the room?

Coffee, soap, nothing much?

This is now.

The sounds,

and your body in the chair.

Nothing here needs solving.

Bring your attention to your belly as you breathe in.

Feel it fall as you breathe out.

In...

your belly rises.

Out...

your shoulders drop a little.

If a "what if" floats in, let it float.

Come back to the next breath.

There's no wrong way to do this.

Coming back a hundred times is the practice.

I can deal with things when they actually happen.

Right now, I'm okay.

Let your breath go back to normal.

Hear the room again.

Feel the chair.

When you're ready, open your eyes.

Next time your head starts racing, you know the way back.

Feel your feet, and take one breath.