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How to Train Your Brain to Stop Overthinking with Meditation

If your mind often feels like it's running a marathon you never signed up for, filled with endless thoughts, scenarios, and what-ifs, then welcome to the world of overthinking. It's a place many of us find ourselves in, more often than we'd like to admit. But there's a beacon of hope in the form of meditation—a practice that might seem intimidating at first but holds the key to tranquility and clarity for even the most persistent of thinkers. This guide is crafted with you in mind, offering not just the why, but the how, making meditation approachable for those who live in the fast lane of thoughts.





How Meditation Helps Stop Overthinking

Meditation isn't about turning off your thoughts; it's about learning to observe them without getting entangled. Even short, daily practices can reduce stress, anxiety, and lead to a calmer state of mind, offering a quick retreat from the whirlwind of overthinking.


Research consistently shows meditation's positive impact on the brain. A recent study titled "Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering" by Michael D. Mrazek, Michael S. Franklin, among others, published in Psychological Science (Volume 24, Issue 5), illuminates this impact. The research found that merely a few weeks of mindfulness training significantly improved participants' working memory capacity and performance on the verbal reasoning section of the GRE. The increase in scores was so substantial that it was equivalent to a boost of 16 percentile points. This study is particularly enlightening because it underscores meditation's capability to enhance the strong focus of attention—a central aim of the practice—thereby bolstering cognitive skills not just in academic settings but potentially in professional environments as well.


Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn at the University of Massachusetts, is specifically designed to decrease a person's stress levels both physically and mentally. Research into MBSR has demonstrated its effectiveness in reducing anxiety long after the initial 8-week program. Furthermore, mindfulness meditation has been shown to alter brain regions associated with self-referential thoughts—those "me-centered" narratives that often fuel anxiety.


Moreover, studies have shed light on mindfulness meditation's ability to help individuals with social anxiety disorder. A team from Stanford University found that MBSR led to changes in brain areas linked to attention while simultaneously alleviating symptoms of social anxiety. This finding is particularly encouraging for overthinkers, who may experience heightened levels of social anxiety, as it offers a path to not only manage but potentially transform their experience of anxiety.


The Best Types of Meditation for Overthinkers

Mindfulness meditation teaches you to focus on the present moment, labelling your thoughts, feelings, and observing your breathing. This practice can be especially helpful for overthinkers, as it trains the mind to focus on one thing at a time.


Mantra meditation, involves silently repeating phrases that express wishes for well-being, first for yourself and then extending outward to others. This type of meditation can counteract the self-critical and anxious thoughts that often plague overthinkers. By fostering a sense of compassion and understanding, it can help dissolve the barriers we build around ourselves due to fear and skepticism. Practicing mantra meditation can start with a few simple phrases, such as "May I be happy, may I be well, may I be safe, may I be peaceful and at ease."


Breath awareness meditation focuses on the natural flow of your breath, observing its rhythm, depth, and the sensations it creates in your body. This form of meditation brings your attention back to something as simple and constant as your breath, serving as an anchor to the present moment. For overthinkers, this can be a powerful practice to reduce stress and anxiety, as it helps interrupt the flow of constant thoughts and brings a sense of grounding and stability.


Walking meditation combines mindfulness with the physical activity of walking, focusing on the experience of walking itself—the sensation of your feet touching the ground, the rhythm of your steps, and the movement of your body. This form of meditation can be especially beneficial for those who find sitting still challenging. It offers an opportunity to practice mindfulness in motion, grounding yourself in the present moment through the act of walking.


Here is a great liking for practicing Walking Meditation.


How To Meditate Technique

Start with five minutes in a quiet spot. When ready, take a full inhalation and count "one" to yourself, and then exhale and count "two."


Continue until you reach 10, and then count backward back to one. Keep repeating this counting cycle for two to five minutes.


Focus on your breath—the inhale, the exhale, and the pause in between. When thoughts intrude, and they will, gently acknowledge them and return your focus to your breath. It's about being present, not emptying your mind.


Overcoming Common Meditation Challenges

"I can't quiet my mind": Remember, the goal isn't to silence your thoughts but to become aware of them. It's perfectly normal for your mind to wander; the practice is in bringing your attention back, without judgment. Many who have done hypnotherapy find it much easier to meditate and the reason for this is the training that your mind gets to learn how to stop overthinking and take you deeper into your subconscious.


Finding Time: Meditation doesn't have to be lengthy. Even three to five minutes can make a difference. Consider integrating it into daily routines, like a morning ritual or a wind-down before bed.


How long before I see benefits? You need to meditate each day 15 mins for 21 days to start noticing the benefits, like a sense of calm and ability to focus on solution, while deeper changes in thought patterns may emerge with regular practice.


Embracing Your Meditation Journey

As you embark on this journey, remember that meditation is a skill that develops with practice. There will be days when it feels effortless and others where every minute is a struggle. That's all part of the process. The key is consistency and compassion—towards yourself and your wandering mind.


For those eager to delve deeper, numerous resources are available, from meditation apps tailored for overthinkers to books and online courses that explore mindfulness in daily life. Your path to mental peace through meditation is uniquely yours to explore and cultivate.


Meditation offers a profound way to navigate the complexities of overthinking, providing tools not just to quiet the mind, but to understand and coexist with its intricacies. Whether you're a seasoned practitioner or a curious newcomer, the world of meditation welcomes you, just as you are, thoughts and all.

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