How to curb Overthinking of your mind.10th February 2020
Reference for Solution from Srimad Bhagavad Gita | Guided Meditation Technique
In 60 seconds, you are bombarded with more than 20 million chunks of information. But you can absorb around 124 chunks of information within that duration.
It’s in nature of your conscious mind to Delete, Distort and Generalise the information being received. However, this is also accompanied by the concerns related to stress and overthinking.
The nature of our mind is that it is always restless and unsteady. The reference of this statement can be taken from Srimad Bhagavad Gita, Chapter 6, Verse 33
अर्जुन उवाच | योऽयं योगस्त्वया प्रोक्त: साम्येन मधुसूदन | एतस्याहं न पश्यामि चञ्चलत्वात्स्थितिं स्थिराम् || 33||
arjuna uvācha yo ’yaṁ yogas tvayā proktaḥ sāmyena madhusūdana etasyāhaṁ na paśhyāmi chañchalatvāt sthitiṁ sthirām
Purport: Arjuna Said: O Madhusūdana, the system of yoga which you have summarised appears impractical and unendurable to me, for the MIND IS RESTLESS AND UNSTEADY.
In the very next verse, The great warrior like Arjuna says that he can control the wind by his arrows but not mind.
चञ्चलं हि मन: कृष्ण प्रमाथि बलवद्दृढम् | तस्याहं निग्रहं मन्ये वायोरिव सुदुष्करम् || 34||
chañchalaṁ hi manaḥ kṛiṣhṇa pramāthi balavad dṛiḍham tasyāhaṁ nigrahaṁ manye vāyor iva su-duṣhkaram
Purport: The mind is restless, turbulent, obstinate and very strong, O Krśnā, and to subdue it, I think, is more difficult than controlling wind.
On listening the concerns from Arjuna, Krśnā accepted and gave the solution as mentioned in Verse no. 35
श्रीभगवानुवाच | असंशयं महाबाहो मनो दुर्निग्रहं चलम् | अभ्यासेन तु कौन्तेय वैराग्येण च गृह्यते || 35||
śhrī bhagavān uvācha asanśhayaṁ mahā-bāho mano durnigrahaṁ chalam abhyāsena tu kaunteya vairāgyeṇa cha gṛihyate
Purport: Lord Krśnā said: O mighty-armed son of Kuntī, it is undoubtedly very difficult to curb the restless mind, but it is possible by suitable practice and by detachment.
What to Practice?
Mindfulness and Alertness are the keys to curb overthinking.
Mindfulness and Alertness are often considered one and the same thing but are two sides of same coin.
Here the key is detachment from the emotions that pops up due to thoughts or thinking.
Mindfulness is detaching yourself from the emotions and ignoring the thought once it comes into your consciousness. On the other hand, alertness is your ability to stop the thought before even it arises.
To keep is very simple, Mindfulness is like a police of mind and alertness is like a gate keeper.
How to Practice?
Imagine you are watching a suspense or a horror movie for the first time. It is quite natural that you will have a lot of adrenaline rush, goosebumps or fear while watching it. Since you are so involved that moment you are feeling the emotions. Now, watch the same movie second time, emotions will be less. It means that you are now detached.
The same thing happens when any negative thought comes into our mind which creates negative emotion and we act accordingly. Watch that thought as any movie and detach your emotions from it and ignore.
Once you start practicing it, you will achieve mindfulness and once you master it you will achieve alertness. Over practicing it again and again, Mindfulness and Alertness will become your second nature.
Meditation helps you in developing these skills.
Guided Meditation to stop overthinking immediately
This can be done in just 4 simple steps. Each step is to be divided into 90 seconds each. It is recommended to keep your eyes closed while performing this technique.
- Step 1: Exhale forcefully without bothering to breath-in (your body will take care of it). Visualise that you are throwing out all the negativity out into the universe.
- Step 2: Vibrate every part of your body as if a huge amount of current is passing through. Visualise that the negativity is going out from the joints.
- Step 3: Inhale forcefully without bothering to breath-out. Visualise that you are breathing in all the positivity from this universe.
- Step 4: Inhale and Exhale forcefully.
The guided meditation audio is also attached. Best to listen wearing Headphones or ear-pods.
Listen and follow the instruction in audio as it is whenever overthinking is troubling you. Exercise this for a month and Mindfulness and Alertness will become your second nature.
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