Meditation for the Overthinker: How I Finally Made It Work
If you’re like me and have ever sat down to meditate and found yourself trapped in a whirlwind of thoughts, welcome to the club.
I’m an EXTREME overthinker. My brain loves to analyze, plan, replay, and question constantly. So when I first tried meditation, the first thing that came to mind was that this was never going to bring me peace. Over and over I sat quietly determined to “empty my mind,” and ended up even more frustrated than before. Where was this thing called mental stillness?
But here’s the truth I wish someone had shared with me, meditation isn’t about “emptying” your mind. It’s about noticing. It’s about being present. It’s about returning. And yes even us chronic overthinkers can find their way in.
Why Overthinkers Struggle with Meditation
Let’s be honest. Overthinkers tend to:
Believe we should put a halt to all thoughts. We expect complete silence, and when that doesn’t happen, it brings on feelings that we are doing it “wrong”.
We judge ourselves in the midst of stillness. Our inner critic kicks in and so down the rabbit hole we go, “Why can’t I focus? Everyone else can do this…”
We overcomplicate it. Instead of just experiencing the moment we analyze it. We start to think too much on what we should be doing and overcomplicate the moment. Meditation is simply about being in the present moment and in our body. It is a moment to just simply be.
Getting caught up in these thought cycles can be frustrating and lead to discouragement. But meditation isn’t about being perfect. It’s about embracing the present, again and again and again.
What Finally Worked for Me
Here’s what finally shifted my relationship with meditation:
🌿 I started small. Instead of a set time limit I began to just aim for a moment. If setting a time limit causes any anxiety or takes your thoughts away from the now, just be, for however short or long the moment lasts. Over time this will fade into the background.
🌿 I used natural focal points that didn’t connect to memories or emotions. Things that distracted me from turning into my internal narrative. Breath was an easy anchor. When my mind began to wander, I’d return to the simple act of inhaling and exhaling. Another anchor for me has always been just going through my senses. What sounds do I hear? The sound of the fan. What do I feel? The cool air on my skin. Where am I feeling tension? And relaxing those muscles.
🌿 I redefined what meditation was to me and quickly began to understand the act of just being in my body, where I was. Every time a rabbit hole opened I would go back to my anchors. I stopped trying to empty my mind. Instead I embraced the practice returning to me, coming back from the past and from the future to the present moment.
🌿 And finally I realized that thoughts will arise. It’s natural. Our minds truly do not rest, even as we sleep. The key for me was learning to take my thoughts captive and to let them pass. There’s a time to process but for now, in this moment I could just let them be. Grasping that has been a game changer and though it took time I now realize that not every thought deserves the lime light.
3 Simple Practices to Try
Here are a few that have worked for me. Zero pressure and no perfection required:
🌿 The Breath Reset
Wherever you are, pause. Take in slow, conscious breaths. Feel your feet on the ground. Notice the air moving in and out. Do this several times until you feel your body relax and your breathing becomes slow and natural.
🌿 NAME The Thought and Then RELEASE
When a thought pops up, ask yourself, “is this worry,” “is this obsessive,” “is this a memory or am I feeling triggered?” Name it and then imagine it floating away. Now return to your breath work or other anchor.
🌿 Soft Focus
Instead of feeling like you have to close your eyes, rest your gaze gently on something calming like the sky, a candle, or nothing in particular. Just let your eyes soften and relax.
Let Go of Perfection
The beauty of meditation is that you don’t have to be perfect. It’s just a moment. Think of it as returning to your sacred space. All you have to do is just begin.
If during this moment of pause you notice your mind has wandered a hundred times, but a hundred times you gently bring it back? That my friend is meditation.
Even just a few seconds of true presence is gold. And over time, those little moments become more and more effortless and ultimately bring you back to you.
A Gentle Invitation
So if you have ever struggled with meditation or just being present, I see you. If you chronically overthink I feel you and I invite you to try some of these simple suggestions. I encourage you to take time for yourself, even if it’s just a tiny moment here and there and to not worry so much about not being good at it. Give yourself some grace, know that you truly are the master of your own thoughts, and just be...
And if you’re already on or maybe just beginning a journey of resetting, healing, or finding balance, you might enjoy my upcoming RESET: 90 Days Back to You Journal. Designed especially for you, and THE perfect place to drop all your overthinking.
You’ve got this! One breath at a time.
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