Meditation Mountain - Meditation for Intrusive Thoughts ~ Stop Anxiety and Overthinking

Episode Date: April 11, 2021

Meditation for intrusive thoughts can be very powerful and effective in not only reducing overthinking and anxiety but also in lowering stress, calming your mind and dealing with anything that might panic or worry you. Unwanted intrusive thoughts can enter our minds at usually the most terrible times. This is when guided meditation for overthinking and meditations focusing on intrusive thoughts can really help us instantly remove the stress and reduce the pressure inside of our own heads. Short guided meditations for stress, anxiety and panic don't have to take up a lot of time but they can very quickly be immediately effective. Intrusive thoughts can rapidly turn into constant overthinking, reoccurring anxiety or even frequent panic attacks. This is the last thing we want to experience whenever we're trying to keep a clear head and get on with our day in a positive and happy way. Frequent use of guided meditations mean that we are able to tune our mind into not only reducing these damaging intrusive thoughts in the moment but also positioning our minds in a way that helps to stop them all together over time. ​ When we meditate, especially guided meditation we can end up feeling a lot of internal frustration if we struggle to calm our minds, and when we're battling intrusive thoughts this is often the case. But please remember that simply sitting down to attempt a meditation practice is a win in itself. Some days you'll be able to sit for longer than others, so any amount of time can be seen as successful. You can't fight away intrusive thoughts, that's why meditation is one of the most effective and peaceful ways to help calm your mind and reduce overthinking. Taking a few peaceful moments away from your own mind with a guided meditation can be the quickest route to a head full of peace. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's meditation, focusing on reducing intrusive thoughts. Sometimes unwanted and intrusive thoughts are uncontained worries or fears that seem to enter our minds at the most inconvenient times. And they tend to put themselves on auto play to inundate us with needless panic and anxiety. These thoughts can interrupt our personal lives, work life, relationships, and can wreck our sleep lives. What we must remember is that we are the ones who give power to our thoughts. We can feed them and allow them to grow, or we can address them and file them under the That's Ridiculous folder and leave them where they lie.

Giving the thoughts appropriate attention is not necessarily bad. Some thoughts pop up because they may. need to be addressed, what we must do is learn to recognize what is an appropriate concern and what is an intrusive thought. If the thoughts are believed to be intrusive, then today is the day that we put them in their place and gain back some peace of mind. The first thing you are going to do is get comfortable and get your mind focused on your breath. You will find that you can divert your attention from many uncomfortable situations if you simply take the time to focus on your breath you can do this meditation whenever you're experiencing a moment of

intrusive thoughts and over time you will teach your mind how to handle their arrival with ease to start this session please make sure that you are in a comfortable position in a quiet place with no distractions. Take a deep breath in through your nose and out through your mouth. Choose a pace that does not leave you winded afterwards. Nice, slow, peaceful breaths. Now close your eyes if you have not already

and take another deep breath in through your nose completely filling your lungs and exhaling to your mouth. letting all of the air out. You may choose to do this once more, or you may now continue to breathe at a normal comfortable pace. As you take your next breath, I want you to imagine that the air that you inhale is like a thick fog.

This thick fog that you are inhaling is a positive energy that is sweeping into your body to cleanse you, to rid you of any negative energy and tension, that you may be carrying. As you inhale, take a moment to visualize the white, thick fog, as it enters your lungs. Visualize this positive energy,

sweeping down into your arms, down to the tips of your fingers, and then back to your lungs, and out of your mouth, as you exhale that breath. This is sweeping out all of detentions and worry, and is leaving, leaving you feeling very light and airy.

Inhale through your nose and imagine that positive white fog, traveling throughout your abdomen, cleansing as it goes, imagine the positive energy going down each leg and touching each toe. Then traveling back up and out of your mouth as you exhale. You should be feeling very relaxed and calmed. Every muscle and joint in your body has been massaged and feels light and relaxed. Your body feels lighter and unrestricted now. You can easily feel yourself drifting with each breath that you inhale as you glide around in this state of complete relaxation.

Of complete relaxation, you are still aware of the inner work. of your body. In fact, you may become aware of the inner workings of your body. You may hear your stomach growl. You may feel a muscle or a tremor. All of this is okay, as it's very natural for you to feel and sense your internal body functions. As you explore this trance-like state, you will eventually let the sounds and sensations

of this room. fade into the background of your mind. The only thing that you will have to focus on is the sound of my voice and the calm, steady pace of your breathing. I want you now to imagine that you're at the top of a beautiful staircase inside of a gorgeous home

with many windows, bringing in the bright light. As I count to ten, you will take a step down to, a staircase. With each step down, you go deeper and deeper into this peaceful trance. I am going to count from one to ten, and with each step you take and each number that I say, you will feel more relaxed. Deeply relaxed. One, you are very relaxed. Two, getting more relaxed. Three, You are deepening your relaxation. Four, getting deeper and deeper into this trans-like state.

Five, you are so relaxed. Six, deeper. Seven, very relaxed. Eight, even more calm. Nine, you are in a complete state of bliss. You have reached the bottom of the stairs. and now you can step onto the landing. Feel the warmth of the sun coming through the windows.

The warmth is just right. Feel the breeze. Come across your body as the windows are open. And the curtains are swaying with the wind. You can now walk towards an open door. Now that you are calm and feeling weightless and refreshed. We are going to set up your intrusive mind filter. Imagine that you're standing in front of a beautiful, in-ground pool.

This pool is gorgeous and heated, and it's a place of peace and a place that you build strength when you use it for exercise. This pool symbolizes your mind. Take a moment and visualize what is around the pool. There are lounge chairs and tables and beautiful greenery planted in perfectly manicured landscape beds around the entire perimeter of the pool. Sometimes the debris from the outside world, the plants and greenery around the pool

get blown into the pool and can start to accumulate in the perfect blue pool that you have. Imagine the leaves and debris as the intrusive thoughts, would you let the leaves and other items that have blown into the pool stay there and contaminate the beautiful water? No, you would not.

So, let's get out the mind vacuum and filter out the debris. You can visualize, literally taking a large pool vacuum, and dropping it into the pool, and turning it on the most powerful mode that it has. Watch the leaves and debris get sucked up and deposited into a separate filtered area where it will be sorted out later. When you start to get these thoughts in your mind during

the day or when you are trying to get some sleep, take a few deep breaths and grab your mind vacuum and visualize the thoughts and words being sucked up. into a large filter tell yourself that you do not need to be focusing on these thoughts right now let's clean it up clear out the debris see the vacuum sweeping back and forth through the waves of the water until the water is glistening and sparkling with the golden sun keep the sweeping motion going back and forth until you feel the thoughts start to self-contain. You can clear your mind and rid yourself from the intrusive thoughts by taking control of your mind and not allowing the thoughts to grow and pollute you while you're enjoying this nice and clean space that your mind now has to focus on the good

things in your life. Take a moment to truly feel the bliss that this moment has given you, you feel liberated and energized. And when you come back to full consciousness, you will feel confident that you are truly in control of your mind, no matter what circumstances you are in, so gently begin to slowly open your eyes. This concludes today's guided meditation.