Free 30 Minute Mindful Breath Awareness Guided Meditation Script for Overthinking [PDF]

Welcome to the guided meditation for stop overthinking.

This guided meditation session is aimed to help you finally release yourself from overthinking and create peace in your inner space. It will also help you learn how to calm your mind, training it to observe more and engage less.

It is designed to help you free yourself from the constant, useless mental activity and tendency of your mind to be busy all the time. This practice will help you gain significant insights and notice the thinking patterns that don’t serve you, so you can end them and positively benefit in all ways.

Please, listen to this meditation only when you can safely bring your full awareness to your complete comfort and relaxation.

Probably you’ve noticed that sometimes your thoughts can build up so much that you can’t stop them anymore. They become a constant mental chatter that causes you stress and anxiety. Our minds are used to be busy all the time with unhelpful mental activity. Your mind might have developed habits of worrying all the time, analyzing, and evaluating personal events over and over again. It needs problems to solve, so it seeks them no matter where. You might feel trapped or locked in an endless spiral of thinking without the possibility to stop. These thinking patterns are mot often connected to chronic anxiety and depression.

Fortunately, there is an exit from this thinking spiral, and you can find relief from this rumination. The solution is never to think more. The key is the opposite – stepping out of your head. Focusing on physical sensation and learning how to be truly present in here and now will help you stop the unwanted thinking—practicing mindfulness meditation will teach you how to do that.

With these simple techniques, you’ll learn how to train your conscious mind to focus on more productive things, turn from useless mental activity to enjoying sensations, be consciously present, and change the emotional response.

Let us begin.

Choose a time in a day when you can focus just on relaxation and won’t be disturbed for a while. Find a comfortable place where you can be alone, listen, and enjoy inner silence.

Find a comfortable position and posture. You can sit or lie down; just be sure that nothing’s drawing your attention. Your back should be straightened, and all the muscles in an effortless position.

Once you find the best posture, bring your attention inward. Focus on your breathing. Don’t try to control or hold your breath; just observe it and be aware of each breath.

Notice everything you can about it. Notice the cool air entering your nostrils and going down, through your airwaves, to the lungs and stomach. Notice your stomach and chest rise and fall in the rhythm of your breathing. Become aware of the muscles engaging. Be aware of your ribs expanding and contracting with each breath. Feel the air all the way back to your nose and out. No need to control it nor change anything; just breathe in your natural rhythm, and observe, letting go of the need to control.

Now, become aware of the temperature of your body. Notice the warmth and coolness. Some parts of your body might be warmer than others. That’s normal for all the resting bodies.

Acknowledge any sensations of warmth in your hands and fingers. Notice the warmth or coolness in your feet and toes. Notice any sensations of warmth in your legs and arms. And any sensation of warmth in the center of your body.

Just become aware of these sensations and acknowledge they’re perfectly normal. Accept them, and allow yourself to stay with them for a moment.

As your body relaxes, you might notice some movements. Acknowledge them without forcing your body to be totally still. Be aware of all the movements of the body. Notice that some parts may feel more relaxed than others, while some may feel tension or tightness. And it’s alright. You don’t have to force partial relaxation. For now, it’s enough to acknowledge those sensations. Just allow your mind to observe and accept everything for what it is. You don’t have to do a thing. You don’t have to think nor control anything.

Allow yourself to be at your normal pace. You don’t have to rush anywhere. You are at the right place, at the right time. You don’t need to be anywhere else. This is the time just for you, your relaxation, and for gaining a better self-understanding.

Meditation will help you learn about yourself and get to know yourself better. You’ll better understand your reactions, behaviors, and you’ll grow the ability just to observe and accept things for what they are, to be fully aware and present.

As you continue to breathe consciously, you are fully present in here and now.

If you want to, you can slow your breathing now. Allow your next breath-in to be just a little slower and your next breath-out to become just a bit longer.

Slowing your cycles of breathing, you’re sending signals to your mind to slow down. As feedback to that simple thought, your body and mind are gently slowing. It feels so good to calm your mind. Notice you don’t have any excessive thought. You are not using too much thinking energy. 

You are simply thinking normally and naturally, asking your body to slow down and calm breath. Notice your slow breathing. It’s easy and effortless. As you extend your awareness, bringing your focus to breathing, you feel relaxed and fully present.

As you observe each breath and your mental space is clear, you can notice every thought which arises. Just observe thoughts your mind wishes to create. It might be internal judgments, evaluations, a label, a phrase, a word or an image, any kind of distractions. Sometimes it may be a description. Your mind is not used to be quiet. It has a need to do something, at least, to describe or name things. Just note whatever it is that your mind wants to create. Become aware of the temporary nature of thinking.

Thoughts come, and thoughts go.

You always have a choice – to follow them or let them go. Instead of following each of them, choose to remain just a little further removed. You are allowing yourself to stay outside of evaluations, outside of mind’s judgments, and instead, simply be, noticing these creations of the mind. Allow any thought that arises just to exist there. There is no need to try to control thinking. There’s no need to try to change thoughts or thinking. Simply acknowledge the thoughts, allow them to be there for a while, and give them space to play.

Instead of an effort to control your thoughts, acceptance and allowance will make such thoughts come and go whenever they want and eventually fade away.

Yes, those thoughts are yours, but you also know and understand that who you are is much more than simply your thoughts.

You can witness the sparks of thoughts come and go, almost like shooting stars across a clear night sky. As a single thought come into your mind, you can easily notice it carries its own certain energy. Some thoughts have particularly strong energy and call for attention. Some are quieter.

But always, you can stay outside all of them, observant, resting, and relaxing.

From a comfortable distance, you can witness and watch as each thought arises and simply passes. Calm and observant in each moment, you can choose to turn your focus and awareness inwards, back to your breathing, breathing in and breathing out, always able to return to this focus on your breath.

Now allow this awareness to note and observe small sensations that come with each breath. This way, you are training your observant mind. Notice cool air as it enters your nostrils, passes through your nose, and becomes slightly warmer as it moves down through your airwaves. Feel it enters your lungs.

There’s no need to hold a breath. Just remain mindful and observe your natural breathing cycles, allowing your body to breathe deeply and completely in its natural rhythm. Don’t try to control it; just remain silent watcher observing each breath.

This technique is the basic mindful breath awareness. This practice is a powerful technique. By allowing yourself to focus on breathing this way simply, you can gently guide and return your conscious awareness always back to your breath.

As you allow individual thoughts to enter into your observation, however, wherever or whenever they arise, you are offering them your calmest acknowledge. You allow them to pass by, and their energy fades or burnout or disappear. You can let them pass by, offering no resistance.

You can observe who you really are and always remains. You are much more than your thoughts. You’re observing, calmly detaching yourself. You calm yourself, always remaining in the present moment.

You are gaining the understanding that you are more than your thinking and your reactions.

There’s always one more part of you, always observing, watching, and witnessing. And you are easily able to return always back to your breath, making a choice to remain present in the present, coming back to the breath, breathing in and breathing out.

You are consciously present now. Your mind is peaceful. You can remain in this mindful state for as long as you wish.

If you wish, you can drift off to sleep from here. Or, otherwise, you may choose to remain awake and alert, calmly observing your breathing for as long as you want.

When you are ready, slowly open your eyes, get up, and go on with your usual activities, aware that you can always come back to this state of complete mindfulness.

Save significantly with our Bundle offers

This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

Frequently Asked Questions