How Do I Stop Overthinking Everything — Guided Meditation to Calm a Busy Mind.

You replay the conversation, then you rehearse the next one. You think about what you should have said, what they may have meant, and whether something you haven't done yet go wrong. And you just want a little quiet. But every time you try to settle, your mind opens up another question.

If you're wondering, how do I stop overthinking everything? You can leave that question with me for a little while. You don't have to think your way through these next few minutes. Welcome to calming anxiety.

I'm Martin, clinical hypnotherapist and a paramedic for over 20 years. Today we're taking some time to calm a busy mind, soften the effort of overthinking and practice returning to something simple. So find somewhere comfy, a quiet place where you'll be safe in your own time and let your hands rest. If it feels safe, close your eyes or keep them open, allowing them to gaze gently.

Be on the support beneath you and begin by noticing the breath you already have.

No need to take a big breath, no need to change anything immediately. Just notice the air coming in and the air leaving. For now let your attention rest on the outrest. Feel where it begins.

Follow it as it gently leaves and allow it to finish without squeezing or pushing. And let the next breath arrive in its own time. Breathing in easily. Breathing out gently.

And as you breathe out, see whether your jaw can loosen a little. Your teeth don't need to press together, your tongue can rest. Let another comfortable breath arrive. And as it leaves, allow your shoulders to settle a fraction, only a fraction.

There's no need to make a dramatic change. Think of the outbreath as a moment to ease your effort. You don't have to push a thought away. You can simply stop following it for the length of one breath.

Breathing in and breathing out. Perhaps a thought has already pulled you into the conversation, a worry or a plan. When you notice, gently return to the breath leaving. You haven't spoiled anything.

Noticing gives you another opportunity to come back. Let the air leave. Fill your hands resting. Allow your fingers to soften.

Then let the next breath arrive. And if it's comfy, your outbreath can be a little slower than the inbreath. Just keep it easy and return to your normal breathing whenever you prefer. There is nothing to hold.

There is nothing to count. Nothing you need to complete. An easy breath in. A gentle breath out.

Perhaps the words let go feel like another instruction you can't quite manage. So let's make that smaller. On this next outbreath, loosen your hands. On the next one, soften your mouth.

And on the one after that, allow a little bit of more weight to rest on the surface beneath you. Small things. Things you can notice without having to solve anything. Breathing in and easing your effort as you breathe out.

Your mind may still be busy, but let the breathing continue alongside it.

Maybe there's a thought that keeps returning. For now, you can acknowledge it with a few quiet words. There's that thought again. Then feel the air leaving your nose or your mouth.

Follow the outbreath. Then, and then out. Relax and at peace. Allow another breath to arrive.

Now let your breathing continue naturally as we bring in these five affirmations. You can repeat them quietly after me. Or simply listen. And remember, you don't have to force yourself to believe them.

Let each one offer a different way to meet the thoughts that have been wearing you down. Ready? Visualize and repeat. I can notice a thought without following it.

When you overthink, one thought can become a long trail. A remembered sentence becomes a question.

The question becomes a possibility. And before you know it, you're trying to answer something nobody has actually asked. You can always practice noticing the first thought.

Then feel your feet and notice your hands. And then return to one easy out breath. I can notice a thought without following it.

I can leave that thought unfinished for now.

I do not have to solve every worry right now.

I can leave the conversation in the past.

I can take one step without knowing every outcome.

Now relax and let those words settle. However you choose to feel about them, the choice is yours. Within this moment, as you feel the joy, the simple power of the out breath relax you. Take with you your three daily caring tips.

One, when a worry keeps repeating, write it down in one sentence. Ask yourself whether there is a practical step that you can take. And if there is, choose when to take it. Two, use an ordinary moment to practice returning while washing your hands, making a drink or sitting down.

Feel your feet and notice one easy out breath. Three, let someone know if overthinking is wearing you down. You can say, "I've been getting call to my thoughts and I'd like to talk." If it's regularly affecting your sleep or everyday life, speak to your doctor or a qualified therapist.

And now my friend, begin to notice the room around you. Move your fingers gently, wiggle your toes. Feel the support beneath you. Take an easy breath in, hold and then roll your shoulders a bit as you exhale.

And when you're ready, open your eyes or lift your gaze and give yourself a moment before moving on. Now, with three daily tips, they're always there, written down to be saved in the app anchored, and a funky that. So if you haven't tried it, and I know there are so many apps out there, but please, it supports this show. I give so much away for free, and yes, you can pay and remove the ads within the app, but downloading it and giving it an awesome review really helps.

Thank you. And also, feel free to share these sessions on your social media. That is a wonderful gift, thank you. Have a lovely day, truly, whatever you're doing, whatever you're going through, never give up.

I'll be here again tomorrow. Take care of yourself, my friend, and in everything, as always, it's simple, be kind.