Guided meditation · 12 min
Easing Anxiety and Overthinking
Stop arguing with your own thoughts and let your mind finally go quiet tonight.
With
Nathan WilliamsRated4.83.1K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with soft music
- Best time
- Evening or night
About this session
- Quiets overthinking
- Eases self-criticism
- Grounds you now
- Settles the evening
Nathan Williams guides you through four short minute-long rounds. First you watch your thoughts, then let them wander without judging them, then rest your attention on your senses, and finally follow your natural breath. It ends with four affirmations about giving yourself permission to be present.
It helps anyone whose mind replays the past or races ahead, especially when they then criticise themselves for it. Use it at night, when worries and what-ifs get loud, or any time you notice you are tangled in your own thinking.
After the session
01
A gentler inner voice
Meet your thoughts without harsh judgment.
02
A quieter mind
Let thoughts come and go freely.
03
Feeling present
Come back to your senses and breath.
04
A tool for tomorrow
Notice overthinking and pause in the moment.
Who it’s for
Yes, if…
- Anyone who lies awake replaying the day
- People who judge themselves for what they think
- Those who get lost in what-ifs and worries
- Beginners wanting a simple, structured mindfulness practice
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a deep sleep hypnosis with a fade-out
Questions people ask
Still unsure? Ask your assistant anything about this session.
Why do you watch your thoughts twice?
The first minute is simply observing, and Nathan then asks whether you found yourself judging. The second minute lets thoughts play out without dwelling on any one. Comparing the two shows you how judging a thought, more than the thought itself, tends to fuel self-criticism.
What do I do if I judge my thoughts anyway?
The session expects it. Nathan points out that the mind can produce something random and then we criticise ourselves for it. The aim is to allow the thought, not follow it, and move on without overplaying it.
Why move on to the senses and the breath?
Both are anchors in the present moment. Nathan says that when you are lost in thought you are in the past or the future, which creates anxiety. You notice what you see, feel, hear, whether your feet touch the ground, and the music. Then you follow your breath without controlling it.
What are the affirmations at the end?
You repeat four lines: I give myself permission to feel free in this moment. I give myself permission to experience the present moment. I recognize that I need time out of my mind and into the now. I am free when I liberate myself from overthinking.
How do I use this during the day?
Nathan suggests carrying it into your day, week and month. When you notice yourself overthinking, pause and check in with your breathing and your senses. The more often you catch the pattern, the easier it is to step out of it.