Guided Meditation for Releasing Stress and Reducing Overthinking

In times of stress, we tend to overthink – to engage in self-stories about who we are, what we are capable of and what negative impacts will eventuate from our situation.  These negative self-stories can lead to a debilitating downward spiral and undermine our capacity to cope with our daily challenges.  It is important to break the cycle of negative thoughts before they become entrenched in our psyche.

Great Meditation on its YouTube© Channel offers a specific guided meditation to help release stress and reduce overthinking.  The meditation focuses on three key areas impacted by stress – our breathing, our thoughts and our body.

Guided meditation to release stress and reduce overthinking

The 10-minute guided meditation offers a simple but effective way to unwind and take control of your thinking and bodily sensations.  The meditation process has three key steps:

  1. Focus on your breathing – the starting point is to become grounded through your breath.  Just observing your breath can be relaxing.  The key here is not to try to control your breathing but notice it occurring in a part of your body – through your nose, in the rise and fall of your abdomen or in your chest.  Adopting a comfortable posture helps you to maintain focus on your breathing.
  2. Observing your thoughts – this entails noticing what thoughts are occurring in your mind without judgment and without entertaining them.  It is important if your mind is blank not to go searching for thoughts because this can lead to overthinking.  The key is to maintain your relaxed breathing while you notice what is going on in your head.  Just let your thoughts pass by and remind yourself that “you are not your thoughts” – they are merely mental constructions.
  3. Notice your bodily sensations – we experience stress in our bodies in the form of tight shoulders, a stiff neck, localised pain or sore arms, legs or ankles.  Your body mirrors the fact that you are uptight in response to stress.  As you scan your body, you can progressively release points of bodily tension by focusing on these areas and letting go.  Deep breathing can assist this process and enable you to end the meditation process smoothly.

There are numerous sources of meditations that will enable you to release stress and free yourself from overthinking.  For example, Great Meditation provides a wide range of meditations for specific purposes on their YouTube© Channel.  Additionally, psycom.net lists links to meditation resources including music meditations, guided meditations, podcasts and meditation apps.

Reflection

The resources available for meditation practice are numerous and are very often free.  The challenge is to maintain regular meditation practice to enable us to destress and stop living in our thoughts. As we grow in mindfulness through meditation, reflection and mindfulness practices, we will be more able to calm our minds, notice and release tension in our bodies and progressively build the resilience necessary to handle the challenges of work and family life. 

__________________________________________

Image by cocoparisienne from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Curiosity and Compassion Towards a Family Member

Mitra Manesh, meditation teacher and founder of the mindfulness app Innermap, offers a guided meditation titled Curiosity and Compassion in the Family.  The focus of this meditation is as much about self-compassion as it is about compassion towards family members.  Like other guided meditations offered through the Mindful Awareness Research Center (MARC), Mitra’s meditation has a brief input but the 30-minute meditation podcast is primarily a meditation practice.  It progresses from a grounding exercise, through to an input on the challenge presented by family members, followed by two compassion exercises – one towards yourself, the other towards a family member.

Mitra defines mindfulness as “kind acceptance and awareness of our present moment experience”.  Underlying this approach is compassion (self-compassion and compassion towards others) and curiosity (the catalyst for awareness).

Becoming grounded – arriving at the meditation

Mitra encourages you to first find a position and posture that is comfortable and that will enable you to become grounded.  By bringing your attention to your intention for the meditation, you can physically and mentally arrive at the meditation.   You can start with some deep breaths followed by resting in your breathing.  Mitra suggests that you then scan your body to locate points where you experience comfort – allowing yourself to pay attention to the warmth, tingling or other pleasant sensation.  Invariably your mind will notice points of pain or discomfort – again bring your attention to each of these points and release the tension at that point, allowing yourself a sense of ease and relaxation.

At this stage, focusing on an anchor will help to maintain your groundedness as distracting thoughts will invariably intrude into your process of releasing and relaxing – bringing new tensions such as a sense of time urgency or the need to plan for tasks to be done.  Mitra suggests that you tell yourself that you don’t have to be anywhere else or to do anything else during the 30 minutes of this guided meditation.  The anchor can be a sound – internal such as the air conditioning or external such as the sound of birds.  It can be your breathing – returning to rest in the interval between your in-breath and your out-breath.  Whatever you do, don’t beat up on yourself for these distractions.

Family – a challenging environment

Mitra reminds us that meditation practice is designed to assist us to lead our day-to-day lives mindfully.  One of the most challenging arenas for mindful practice is the family – individual family members can be particularly challenging because of their personality, mental illness, life stresses or a multitude of other factors.  Even very experienced meditators find some family members to be particularly challenging.

One of the problems is that family members become too familiar – we have seen them often and we think we know them, understand them and can predict their behaviour.  However, the presumption of knowledge can result in a lack of curiosity and desire to understand – it can lead to hasty judgments and a lack of compassion. 

Curiosity, on the other hand, will lead us to understand the nature of the mental illness suffered by a family member.  We might presume we know about depression and how it plays out in their lives and yet we can judge them as lazy when they spend most of their day sleeping and continuously leave their room and surrounds in an absolute mess.  If we explore the nature of their illness we might discover, for example, that they are suffering from the complexity of schizoaffective disorder which may involve the symptoms of schizophrenia along with manic depression – a complex mix of disabling conditions that can lead to compulsive shopping, impulsive action, constant depression and the inability to communicate about their depression or hallucinatory episodes.  So, not only are they disabled by depression, but they are also incapacitated by the inability to seek social support.  We might think we know and understand about the mental illness of a family member but the complexity of the arena of mental health would suggest that we have little insight.  If you have never experienced the black dog of depression, you are unlikely to have a real sense of the depth and breadth of its disabling character. 

Mitra encourages us to become “unfamiliar” with our family members and to become instead curious about them – “but compassionately so”.  This includes “showing them who you are” while encouraging them to show themselves.

A self-compassion meditation

Mitra provides a self-compassion meditation (at the 11th minute mark) following the discussion of the family as the “most charged” arena of our lives.  Accordingly, she suggests beginning with a deep breath to release any tensions that may have accumulated during the discussion of family challenges.

She asks you to consider how your posture and breathing would be different if you were adopting a “compassionate curiosity” towards yourself. This compassionate curiosity, a sense of wonder, can be extended to curiosity about your bodily tensions and your feelings.  Are you feeling anxiety about a family member’s depression? Is your body tense, or your mind agitated or are you carrying feelings of resentment along with the bodily manifestations of this abiding anger?

What happens to your mind’s chatter and your body’s sensations when you extend forgiveness and compassion towards yourself for your self-absorption, hasty judgements, lack of understanding and self-satisfaction with “knowing” the other person.  Can you let go of all your self-stories and beliefs that block this self-compassion?  Compassionate curiosity enables you, ultimately, to rest in self-acceptance

You can ask yourself what you are needing and feeling at this point in the meditation and ask for the fulfillment of your needs as you touch your heart and feel the warmth therein. Mitra identifies some needs that you may have, including the need to forgive yourself for all the mistakes that you have made in your interactions with family members.

Compassion towards a family member

At the 28-minute mark of the guided meditation, Mitra suggests you focus on a family member, following your self-compassion meditation.  You could bring your attention to a family member with whom you have had a disturbing interaction.  Its important to bring that chosen person fully into focus.

You can request that you change your relationship to them, for, example, “May I be curious about you to understand you and to prevent myself from forming hasty judgments about you?”; “May I be genuinely compassionate towards you?”

Mitra suggests that you frame your request in terms of a single word that you can revisit from time to time, e.g. “understanding”.  The request could be framed as, “May I understand you and you understand me”.  Your compassionate curiosity will enable you to show yourself and your genuineness.

As we grow in mindfulness, through self-compassion meditation and extending compassion towards a family member, we can develop our compassionate curiosity towards ourselves and them and deepen our understanding and acceptance of them and ourselves.

____________________________________________

Image by MorningbirdPhoto from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.