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This is a transcript from episode #24 of the Let the Verse Flow Podcast.

This affirmation meditation accompanies episode #23 of the podcast (Overcoming Overthinking and Worry with Journal Writing & Meditation). You'll be guided through a meditation where you let go of the heavy burden of worry and overthinking, separate from negative thoughts in a safe space, and trust in your resilience to get through stressful overthinking loops. Using visualization and affirmation statements, this meditation supports your desire to let go of worry and dread as you enjoy a few moments of calmness and freedom from overthinking.

Transcript

This affirmation meditation is a companion to episode #23 of the podcast on overthinking. Welcome. This meditation is designed to help ease your mind and be a comfort to you as you strive to overcome overthinking. Find a comfortable place to sit or lie down, and let's begin.

Take a deep breath in, filling your lungs with fresh air, and exhale slowly, releasing any tension from your body. Repeat this a few times, allowing each breath to bring you into the present moment.

Feel the warmth and comfort of your breath as it enters and leaves your body. Let go of any lingering thoughts about the past or worries about the future. This is your time to be present and find peace within.

Now settle your breathing into its natural rhythmic pattern; just enjoy the gentle in and out of the breath. You don’t need to change its rhythm, just pay attention to how good it feels to breathe slowly and gently and to have this time to be with your breath. The breath provides comfort and ease as it brings new life into your body.

Now, let's consider the heavy thoughts that cling to your mind. Sometimes negative thoughts come into our minds and get stuck there, a sort of chatter goes on. This thinking can be confusing and alarm us as we create stories and half-truths about how our lives will play out. 

These negative thoughts are too heavy for us. We don’t want to carry them any longer. They are too much. They are too heavy. We want to unburden our load, to gently detach from them. Picture these thoughts as big, heavy sacks slowly detaching from your mind and body. They have weighed you down for so long. It feels good to let go of them. 

With each breath, we visualize these thoughts of worry dropping off, the heavy sacks are released and leave us free of their burden. Another sack is dropped, and the mind and body feel uplifted. It feels good to be free of that heavy burden. We feel lighter already.

Let's enjoy this light feeling, focusing on our body and the gentle rhythm of our relaxed breath as we picture those heavy sacks discarded and left behind us, one by one they leave us and we feel lighter and lighter. How good it feels to let them go. 

As you enjoy this light feeling, think these thoughts to yourself. 

I release the grip of overthinking. My mind is becoming lighter and free.
I release the grip of overthinking. My mind is becoming lighter and free.

If bitter thoughts cycle through your mind, acknowledge them without judgment. You are not defined by these thoughts; they are merely passing through. Imagine them fading like echoes in the distance, becoming softer and less significant.

I am not my thoughts. I release judgment and embrace my true essence.
I am not my thoughts. I release judgment and embrace my true essence.

You may have felt tied in knots by the relentless questioning of "What if" and "How." It's time to untangle those knots. Envision a gentle unwinding, a release of the tension that has held your mind captive. You are free to breathe, to think, and to be.

I untangle the knots of overthinking. I am free to be present and at peace.
I untangle the knots of overthinking. I am free to be present and at peace.

Feel the weight lifting from your shoulders as you let go of the need to control every outcome. Embrace the uncertainty, for it is a natural part of life. You don't have to know all the answers right now; you can find peace in the journey.

I embrace the uncertainty of life. I trust in the journey and find peace in the present.
I embrace the uncertainty of life. I trust in the journey and find peace in the present.

Your mind may have been exhausted, racing with thoughts that seemed unstoppable. But remember, you have the power to silence the noise. Picture a lever turning down, gradually reducing the volume of overthinking until there is serene silence.

I silence the noise of overthinking. My mind is calm, and I am at ease.
I silence the noise of overthinking. My mind is calm, and I am at ease.

In this moment, grant yourself grace and peace. You are not alone in this struggle. Affirm to yourself that you have the strength to overcome overthinking and worry. You are resilient, and you can navigate through the twists and turns of life.

I am resilient. I trust in my ability to overcome overthinking. I choose peace over worry.
I am resilient. I trust in my ability to overcome overthinking. I choose peace over worry.

Now, as you breathe in, envision clarity entering your mind. Exhale any residual tension, allowing your thoughts to settle like calm waters. You have made it through the storm of overthinking, and now you can relax in this peaceful place.

I invite clarity into my mind. I release tension and relax into a peaceful place.
I invite clarity into my mind. I release tension and relax into a peaceful place.

Recognize the lies that overthinking often tells you. Most of these scenarios are improbable, and life changes course in another direction. You don't need to predict every twist and turn. Instead, focus on reasoned goal-setting, planning, and taking positive action.

I release the lies of overthinking. I focus on positive action and reasoned goal-setting.
I release the lies of overthinking. I focus on positive action and reasoned goal-setting.
I release the grip of overthinking. I trust in my ability to handle whatever comes my way. I choose peace over worry, and I am free to live in the present moment.
I release the grip of overthinking. I trust in my ability to handle whatever comes my way. I choose peace over worry, and I am free to live in the present moment.

As you bring your awareness back to the room, take a moment to appreciate the stillness you've cultivated within. Carry this sense of peace with you as you move through your day, knowing that you have the strength to overcome overthinking.

Thank you for joining me in this affirmation meditation. Until next time, may you stay grounded in the present and find that overthinking has lessened over time.

This affirmation meditation accompanies episode #23 of the podcast (Overcoming Overthinking and Worry with Journal Writing & Meditation). Along with tools like journal writing, affirmation meditations can help you engage calmly with gentle thoughts meant to return you to more reasoned thinking. This may take time, as the mind has to be redirected to these ideas over and over again. Return to this meditation often to help allow the power of affirmation and positive self-talk to silence the noise of overthinking and reduce fear and anxiety. I also struggle with overthinking, and while no single meditation can make it go away completely, I offer these comforting words to support your efforts to reduce overthinking.

Join the Let the Verse Flow community here to find many resources (podcast episodes, blog articles, and creative self-care tips and tools). Subscribe to the free companion newsletter, the Me-Time Mixtape, which offers 3 essential, hand-curated creative self-care resources designed to put you back on your to-do list.

Music: Open Focus (174 Hz Meditation) by Outside The Sky; sourced and licensed for use via Soundstripe.

Note: Please listen to this affirmation meditation in a safe and comfortable environment, free from potential distractions. Find a quiet and secure space where you can fully engage with the meditation without interruption. This affirmation meditation strives to promote a positive mindset and encourage creative well-being. However, it is not a substitute for professional mental health advice and treatment. If you are facing mental health challenges, please seek the guidance of a qualified mental health professional for personalized support and care.

Enjoy this affirmation meditation? Share it with a friend. 💜💛

Journaling Resources

30-Day Journal Challenge (Writing Prompts to Get Started)
Here’s a fun & simple 30-day journal challenge for beginners (or those who need inspiration). Use the daily prompts to rediscover yourself.
Let the Verse FlowJill Hodge

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Journaling 101: An Inspirational Guide to Start (or Revive) a Practice
Whether you write, doodle, draw, or keep memorable quotes, journaling uncovers YOU. Let your unconscious mind speak, download my free guide.
Let the Verse FlowJill Hodge

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