Eliminate Overthinking with This Simple Meditation Technique

Are you trapped in a cycle of overthinking? Find out how this guided meditation practice can help you banish overthinking for good. Experience the freedom of a clear, calm mind.

For best results with overthinking and anxiety reduction guided meditation below:

— wear headphones
– be in a place where you won’t be disturbed for the next 10 minutes
– listen regularly
– book mark this page to come back whenever you want

Key Points From This Guided Meditation For Overthinking and Anxiety

  • Embrace the present moment and let go of overthinking to feel relaxed and calm in both body and mind.
  • Focus on your breath and sensations to relax and release tension in your body.
  • Observing the movement of your breath can help calm your mind and reduce stress.
  • The slow expansion of your belly and the slow contraction move your awareness to your back and feel the sensation created between your back and the wall or chair just stay with the sensation.
  • Deep breathing can help in relaxing the body and mind, reducing stress and overthinking.
guided meditation for overthinking and anxiety

Guided Meditation to Reduce Overthinking and Anxiety

Step 1: Find a Comfortable Seated Pose

  • Sit on a chair or preferably on the floor. Choose a position where you feel stable and supported.
  • Cross your legs if you can, but if it’s uncomfortable, sit with your legs uncrossed.
  • Lean your back against a wall or the back of your chair to support your spine.
  • Let your hands rest comfortably in your lap, palms facing upwards.

Step 2: Begin with Deep Breathing

  • Close your eyes gently, blocking out external distractions.
  • Take a deep breath in through your nose, filling your lungs completely.
  • As you exhale through your mouth, feel your body start to relax.
  • Take another deep breath in, and as you exhale, allow your muscles to loosen further.
  • On the final deep breath, exhale fully, letting your entire body become loose and relaxed.
  • Return to a natural, steady breathing pattern.

Step 3: Bring Awareness to Your Head

  • Direct your attention to the top of your head.
  • Notice any sensations or tingling at this point.
  • Allow yourself to become fully aware of this area without trying to change anything.

Step 4: Shift Awareness to Your Forehead

  • Slowly move your awareness down to your forehead.
  • Feel the sensations there, whether it’s tension, heaviness, or lightness.
  • If you notice any heaviness, consciously release it, letting your forehead become smooth and relaxed.

Step 5: Focus on Your Nostrils

  • Bring your attention to your nostrils.
  • Feel the cool air entering as you inhale and the warm air leaving as you exhale.
  • Stay with the sensation of breath moving in and out of your nostrils.

Step 6: Move Awareness to Your Lips

  • Shift your focus to your lips.
  • Notice the sensation of your lips touching or the air passing by them.
  • Stay aware of any tingling or movement in this area.

Step 7: Shift to Your Throat

  • Move your awareness to the bottom of your throat.
  • Feel any sensations or vibrations in this area as you breathe.
  • Stay with these sensations, noticing them without judgment.

Step 8: Bring Awareness to Your Shoulders

  • Focus on your shoulders and notice any tension or stiffness.
  • With each exhale, imagine the tension melting away, allowing your shoulders to drop and relax.

Step 9: Focus on Your Chest

  • Direct your attention to the center of your chest, where your rib cage meets.
  • Feel the rise and fall of your chest with each breath.
  • Notice the rhythm of your heartbeat and stay connected to these sensations.

Step 10: Move to Your Belly

  • Shift your focus to your belly.
  • Feel the gentle expansion as you inhale and the contraction as you exhale.
  • Stay with the soothing rhythm of your breathing in this area.

Step 11: Shift to Your Back

  • Bring your awareness to your back.
  • Feel the contact and pressure between your back and the wall or chair.
  • Notice any sensations or warmth in this area and simply observe them.

Step 12: Bring Awareness to Your Hips

  • Move your focus to your hips.
  • Feel the connection between your hips and the floor or chair beneath you.
  • Notice any sensations, pressure, or relaxation in this area.

Step 13: Focus on Your Knees

  • Direct your awareness to your knees.
  • See if you can let go of any tension here, allowing your knees to relax completely.
  • Stay with the feeling of relaxation in your knees.

Step 14: Move to Your Feet

  • Shift your attention to your feet.
  • Feel the sensations at the bottom of your feet, noticing the contact with the floor.
  • Allow your feet to relax, releasing any tightness.

Step 15: Conclude with Deep Breathing

  • Take a deep breath in through your nose, filling your lungs.
  • As you exhale, let your entire body relax even further.
  • Repeat this deep breathing twice more, with each exhale letting go of more tension.
  • Feel your body completely relaxed from head to toe.

Step 16: Gently End the Meditation

  • Bring your hands together and rub them to create warmth.
  • Place your warm hands over your eyes.
  • Very gently open your eyes, allowing yourself to come back to the present moment.

Regular practice of this meditation will transform your day, reducing anxiety and overthinking. Commit to this practice, and you will see a profound improvement in your life.

more guided meditations
More guided meditations from this this site here.

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About The Author

Jim Van Wyck

Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.


He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.Post navigation

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