There are many situations where you are trying to relax, meditate, of focus on a serious task, but fail to even begin with it, due to numerous distracting thoughts usually mixed up with unpleasant emotions. If you find yourself in this state of mind, struck by a continuous avalanche of thoughts and emotions, you can apply this simple method: pick up only one physical sensation that you are sensing at that moment, and concentrate on it. You will calm down immediately.
Usually, only 10 to 20 seconds of such focused attention will be enough to calm your mind and relax your body.
Pick up only one physical sensation that you are sensing at that moment, and concentrate on it. You will calm down immediately.
Now let us pass through an example of a real situation.
So, you are thinking now about some problem. Various thoughts are coming and going, grasping your whole attention, engaging and even possessing your whole being, moment after moment. You have identified with those thoughts and emotions completely and have forgotten of all else around yourself. It lasts for minutes, perhaps even for hours. Being overwhelmed with the problem, you can’t relax, can’t get enough rest and sleep. Simply put, you are unaware of your unawareness.
Suddenly, you are finally becoming aware that you are thinking too much, out of balance, out of here and now. You are seizing that moment immediately and deciding to calm down and become mindful. It is not a problem because you have this effective technique at your disposal.
In an instant, you are becoming conscious of numerous sensations within your body. You feel your inner body – your head, arms, legs, stomach, chest, but these sensations are somehow too stretched and vague. You then become aware of many other sensations: the sense of touching the chair by your backside; the sensation of touching the lap by your hands; mutual contact of your fingers; the sense of air gently touching the inner tissues of your nose; the contact between various parts of your clothes and skin; and many more.
You pick up only one of all these sensations, quickly, without any thinking about it. This time, you choose the sensation of your forefinger’s contact with your lap. Then you simply concentrate on that sensation. You just keep it in your conscious focus as long as possible. You don’t think about it. You don’t estimate it. You are just noticing the perception of your index finger touching the lap, continuously. If some thought or other sensation arises and disrupts you, you just gently return to the sensation.
After only 10 to 20 seconds, your mind becomes completely calm. Also, your body is becoming relaxed to some extent. Now, you are ready to meditate or do whatever is needed at that moment, in a much more effective way.
This was only an example of a real situation and one of the ways of doing this technique. You can be in some totally different situation, you can feel some other types of sensations and you can choose a different one to concentrate upon, but the most important thing is to focus on only one physical sensation, at least for several seconds.
This technique will only prepare you for a meditation session, or mindfulness practice. If you are determined to solve the problem of overthinking in your whole life and to achieve the permanent transformation of your life, you will need to make a serious plan of inner work and to stick with it firmly.
Now, your mind is relatively calm. You can continue with a concentration practice or meditate. But be aware that this is not a permanent solution to your anxiety or restless mind. This technique will only prepare you for a meditation session, or mindfulness practice. If you are determined to solve the problem of overthinking in your whole life and to achieve the permanent transformation of your life, you will need to make a serious plan of inner work and to stick with it firmly.
But don’t worry. There are plenty of ways to do that. The Reintegration System is one of them and the most of its material is available for free, on our website.