Mindfulness for Over-Thinking — Step-by-Step Guide & Transcript

[00:02] driving or whilst operating Machinery only listen when you can safely relax and bring your full awareness to your own complete

[00:16] Comfort hello this is Michael cely welcoming you to this guided meditation session I have recorded this session for you as a form of mindfulness meditation with the intention to help you create a state of your own relaxed more observant

[00:33] quieter and calmer mind this session's purpose is to allow you to release yourself from The Chronic busyness of any excessive day-to-day

[00:45] thinking patterns so that you may positively benefit in all ways in mind body and spirit perhaps you have found that sometimes your own thoughts can build up and up perhaps sometimes so much

[01:00] that this continuous habit of thinking can become a worrying stressful type of constant mind chatter or perhaps you do recognize this to be an excessive need

[01:12] of your own mind's wish to analyze evaluate and replay certain personal evaluate and replay certain personal life events over and over and over when this happens to us it can feel as if we are becoming trapped or locked

[01:29] as if we are becoming trapped or locked into some endless spiral of unhelpful mental activity without any clear sign of easy relief within psychology this type of constant replaying reanalyzing or

[01:44] rethinking our own life's events is known by the term rumination and known by the term rumination and rumination is regarded as very common to the states of chronic anxiety and depression but thankfully there is a

[01:59] happier solution ution to these habits of rumination and it comes within the practice of mindfulness styled meditation with these relatively simple and easy techniques you are about to learn you will find that we can

[02:14] powerfully train our everyday conscious Minds to automatically move towards the more productive and resourceful states of enjoying a very real sense of

[02:26] pleasant confidently felt emotional detachment after all it is the emotional components of anxiety the stresses and the worries that we can feel and even imagine for ourselves which we are seeking to

[02:41] ultimately change so now let us

[02:57] place and posture where you can come comfortably listen for the next little comfortably listen for the next little [Music]

[03:10] Comfort go ahead and close down your eyes as soon as you

[03:25] wish now allow your awareness to move to your breath noticing the rise and the fall of your

[03:43] chest and noticing the rise and fall of your lower stomach as you become aware of your diap muscles

[04:06] become aware of your ribs expanding with each

[04:18] as each breath [Music]

[04:30] remembering there is no need to hold any individual breath simply become aware of the movements of your

[05:10] your body the sensations of coolness or

[05:27] warmth perhaps some parts of you are warmer than other parts of your

[05:40] body knowing there is no right way or wrong way just become aware of sensations of warmth in your hands and your

[05:57] fingers and any sensations of warmth in your feet and your toes

[06:15] notice any Sensations felt throughout your arms or your

[06:29] legs and any Sensations felt closer in towards the center of your

[06:48] body for these moments just note and become aware of these

[07:00] knowing and understanding that these Sensations may change over

[07:12] time and knowing that this is perfectly normal for all healthy resting

[07:30] and become aware of your resting body's subtle movements even as you relax notice any parts of you that may

[07:44] feel more relaxed than [Music]

[07:59] others and any parts of you that may feel any tension or

[08:18] tightness there is no need to force a particular allowing your mind to accept whatever it notes and notes and observes

[08:42] as you become more aware of your body functioning automatically continuing on all by itself from moment to

[09:28] Pace there is no need to rush no need to be anywhere else at

[09:54] you and this time now is the right time for you to be learning and gaining time for you to be learning and gaining in your understanding

[10:16] learning about yourself and your own

[10:49] Simply observe and accept that you can rest and remain here fully in the [Music] moment

[11:21] understand that this is where you are becoming anchored positively into the becoming anchored positively into the Here and

[11:52] breathe now if you wish it you can also choose to slow down your breaths only at a rate that is comfortable to

[12:09] you and you can do this by allowing your very next breath in to become just a very next breath in to become just a little

[12:26] slower and allowing your next breath out to become just a little longer

[12:59] breathing allowing your mind to to inform your rhythms of

[13:25] ways and as you do notice that Pleasant sense of of do notice that Pleasant sense of of feedback

[13:37] back to you becoming aware of how your body can and does naturally

[14:11] and understand you are not wasting any excess of

[14:24] thought you are not using too much energy of

[14:37] you are simply thinking normally and naturally asking your body to slow down into that calm

[15:00] breath EAS easily and effortlessly notice your gentler slower

[15:13] your awareness here orienting your gentle Focus to your breathing itself you may feel that calm and itself you may feel that calm and relaxed Aura of Simply being present

[15:28] which can relax and reassure you with each new Breath You

[15:53] Take now as You observe each breath you may notice too any thoughts breath you may notice too any thoughts which may arise

[16:26] judgments or any evaluations which the Mind may want to create

[16:48] just observe whatever thoughts your mind may wish to

[17:10] and sometimes there is a sense of boredom or distraction sometimes there is a label or a phrase or a

[17:53] description just note now whatever it is that your mind may wish to create and become aware of the temporary nature and become aware of the temporary nature of

[18:20] come and thoughts [Music]

[18:39] and choosing to instead remain just a little further

[18:54] removed because you are allowing yourself space outside of evaluation

[19:16] allowing yourself space outside of the mind's

[19:42] noticing these judgments for what they are being creations of the

[20:00] exist there under your own calm

[20:21] observation knowing there is no need to try to control thoughts or change thoughts or

[20:38] [Music] thinking there is simply an allowance thinking there is simply an allowance and a space given to those thoughts as they play out there across your mind's

[20:51] [Music] observation and you offer your best observation and you offer your best acknowledgements to those thoughts

[21:13] thoughts accepting and allowing such thoughts to come as they down and dissipate and fade

[21:27] dissipate and fade away

[21:50] and you understand that yes these are your understand that who you are is so much more than

[22:03] that who you are is so much more than simply your

[22:18] thoughts come and then shooting star that flashes across a clear night

[22:45] sky a single thought can enter your mind's field of that that thought carries its own certain

[23:06] particularly strong energy and they like to call attention to themselves some thoughts seem to like to jump up and

[23:27] more quiet and

[23:44] subdued but always you can rest and relax observe it outside of all

[24:00] thoughts as you are choosing to witness and watch from this comfortable distance as each thought simply [Music]

[24:23] passes calm and observant in each moment you can choose to return your focus and your gentle attention back again to and your gentle attention back again to your calming Fuller

[25:00] out always able to return to this focus on your

[25:15] breath and now allow this awareness to really note and observe the smaller really note and observe the smaller Sensations that come with each

[25:27] breath knowing that you are training you're observing mind as you acknowledge the sense of cooler air as it passes through your

[25:48] slightly warmer as it moves and flows gently down through your throat and your

[26:08] feeling that calm expansion as this warmer air enters your

[26:22] need to hold this air within as you simply allow the breath to breathe bre all by itself and you remain observant to the calm and full cycles of your natural

[26:50] breath allowing the body to breathe naturally and

[27:06] you remain the silent observing Watcher of each

[27:33] now you can remember that this is the basics of mindful breath so very powerful to you by simply allowing yourself to

[27:46] become aware of your calm breathing in this way you can gently guide and return your conscious awareness always back to your breath so that as you allow individual thoughts

[28:03] to enter into your observation however or wherever or whenever they may arise you will now offer to those

[28:16] arise you will now offer to those thoughts your calmest acknowledgements just as if a wise older teacher might appreciate and observe the teacher might appreciate and observe the youthful energy of a small

[28:36] again as the energies of those very same thoughts fade or burn out or

[28:50] disappear and you allow those thoughts to so easily continue passing by offering no resistance simply allowing those thoughts to simply allowing those thoughts to disappear and Fade to wherever they will

[29:14] go and yet you can observe that you and who you truly are always

[29:28] remains your observing calmly detached self always

[29:45] the present [Music]

[29:59] moment understanding you are more than your

[30:14] reactions and in this very real way there is this very real part of you that continues on simply observing and watching and witnessing

[30:41] and you are easily and naturally able to return your awareness always back to the

[30:55] breath making the choice to remain present in the present coming back to the breath breathing

[31:45] for as long as you wish as the background to this recording will continue for some time and if you're listening to this as you wish to Drift Off to Sleep and you can further relax your conscious

[32:00] awareness to enter into that Pleasant and restful night's Slumber so that you will awake when you do feeling rested relaxed and

[32:18] re-energized or otherwise you may choose to remain awake and alert calmly to remain awake and alert calmly observant of your own mindful confident and peacefully detached knowing you may return again to

[32:35] detached knowing you may return again to your fully alert eyes open State whenever you choose to reemerge and reopen your eyes making your choice to comfortable [Music]

[32:55] continue as you may as I thank you for listening and my best as I thank you for listening and my best wishes to you for your times now and