This guided meditation for overthinking and self-compassion from mental health therapist Mallory Grimste, LCSW can help teens who struggle in these areas.
If you find yourself constantly checking on your loved ones, stressing about your relationships, or obsessing over problematic thoughts, this meditation can help shift your experience so you can feel calmer and healthier.
Having self-compassion for yourself will help you realize it is safe for you to feel your feelings and think your thoughts, without needing to hold on to the ones that no longer work for you.
For best results, listen to this meditation for 21 days in a row and notice the positive shifts you experience.
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I am so happy you made the choice today to take some time to care for yourself to ease your overthinking and strengthen your self-compassion.
Let's get comfortable and sit or lay down so your back is flat against something.
This will help signal to your mind and body that your back is safe. If you have the ability to do so, turn to look over one shoulder and move your gaze up and down. Then turn to look over the other shoulder and do the same thing. Again, this lets your anxious mind settle a bit to see there isn't anything dangerous behind you.
You can choose to keep your eyes open or closed during this practice.
Either position is fine and if you're not sure which feels best, you can play around and see which feels good for you today.
As we move through this guided meditation, breathe naturally.
I prefer to breathe in through my nose and even slower out of my mouth, but you can breathe however feels best for you. We're not going to be focusing on breathing in this guided meditation today since that can actually increase our anxiety if we think we have to do things perfectly, which isn't the goal here.
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For this guided meditation, say each phrase silently or aloud yourself in between.
Feel free to adjust or adapt any of these phrases to your personal experience.
For best results, I encourage you to follow along with this practice for 21 days to experience more calm and less stress being separated from loved ones or people you care about.
Let's begin by taking a deep breath in through your nose, and out through your mouth as you repeat these phrases:
Even though I may be feeling incredibly anxious right now, I am grateful to be here today.
My overthinking is trying to help keep me safe.
Thank you for trying to keep me safe.
I can handle hard things.
I can find solutions.
I can cope with difficult or uncomfortable thoughts and feelings.
I am strong and I am safe.
My loved ones care for me, even if I can't reach them right away.
My loved ones think about me, even if they don't respond right away.
My loved ones have not forgotten about me, just as I have not forgotten about them.
I can trust people when they tell me they like me as a person.
It is not my responsibility to make sure people tell me how they feel.
When people let me know that I've upset them, they're not saying I'm a bad person.
I am not a bad person for feeling this way.
I am not a bad person for overthinking.
I am not a bad person for caring what others may think or feel.
I am not a bad person.
When people let me know that I've upset them, they aren't saying goodbye.
When people let me know that I've upset them, they are giving me an opportunity to repair our relationship.
When people let me know that I've upset them, I don't have to agree with their experience.
It is safe to disagree.
I can trust that people will tell me how they feel when they are ready.
I don't have to force it.
I can trust that the right people will be there for me when I return.
The people who got me here, may not be the people who stay with me on my journey.
Even though the people who got me here may not be the people who stay with me, we will all be OK.
They will be OK and I will be OK.
I will be OK.
I am OK.
My loved ones want me to have good experiences with them and without them.
My loved ones wish me well and can be happy for me.
My loved ones want the best for me in all things.
Having time and space away from someone does not mean they will end our relationship.
Having time and space away from someone does not mean they hate me.
Having time and space away from someone does not mean they will forget about me.
I am an incredible person who deserves to spend my time and energy with others who appreciate me.
I do not have to be the only one responsible for the safety of others.
Even though I worry about bad things happening, my loved ones are capable.
Even though I worry about bad things happening, I am capable.
I can trust others to also care and help even when I am not physically there.
If something bad happens when I'm not there, I can find support and help.
I am not the only one responsible for the security of our relationship.
I can let myself enjoy experiences, even when others are having a hard time.
I can take care of myself and still care for others.
My people want me to take care of myself.
I am doing a great job.
Overthinking, I am so grateful for what you've given me.
I am so grateful for the people in my life.
I am so grateful for the opportunity to care about others.
I am so grateful for this moment.
I love and accept myself as I am.
I deeply and completely love and accept myself as I am.
Take a moment to breathe in, then out, and slowly open your eyes.
Give yourself a gentle hug if you can and observe the space around you and the calm you feel in your mind and your body right now.
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