Why is it difficult for us to stop the flow of thoughts

We have all sometimes encountered a situation where it seemed like our thoughts were stuck, as if on repeat. We continuously analyze the same situation, try to predict the future. Or we mentally return to past mistakes, trying to analyze them and understand how things could have been different. These are the most common and vivid manifestations of overthinking, our habit of overloading ourselves with internal dialogues. And this is exhausting, increases anxiety, and prevents us from noticing what is happening here and now. And especially often this is faced by people prone to self-criticism and excessive perfectionism.

But it's important to remember that thoughts themselves do not carry solutions. And the more we immerse ourselves in them, the greater the tension. But the good news is that we can "retrain" our brain, and show it new ways to respond.

Meditation as an Antidote to Mental Restlessness

It's important to understand that meditation doesn't make thoughts disappear. But it helps you learn to relate to them differently, to observe them from the side without getting drawn in. It's like watching clouds pass by while you remain at peace. And over time, you begin to understand how to transfer this feeling into everyday life. After this, any irritating little things stop knocking you off balance, and anxious thoughts become less intrusive.

Research confirms that overthinking and meditation are closely connected. Even short practices of 10 minutes a day will help reduce anxiety levels, while strengthening the ability to maintain attention and forming a healthy habit of returning to yourself when thoughts carry you far away. Over time, you develop inner stability, and instead of the habit of getting stuck in thoughts, you develop the skill to gently switch and return to the "here and now" moment. And most importantly, you begin to feel, to manage your attention and, possibly, your state.

Practices and Digital Assistants on the Path to Mindfulness

Today, practicing mindfulness is easier than ever. Many applications help select exercises, remind you about short breaks, and maintain consistency in practice. It's indeed convenient to always have a mindfulness app at hand, which can easily fit into your daily rhythm. One such example is the Liven app, which combines mood trackers, anxiety reduction techniques, an AI assistant, and much more. And it is precisely such tools that help create a space for support, helping to slow down and regain focus.

We have collected examples of practices that are quite convenient to incorporate into different moments of the day, creating a kind of "mindfulness schedule" that will help establish new habits:

1. Breathing Meditation (morning)

Right after waking up, try to focus on your inhales and exhales. This will help start the day more calmly and confidently, set you up for a working rhythm, and help reduce anxiety about the upcoming day.

2. Body Scan (during the day, on a break from work)

Go through your entire body with your attention, noticing where there is tension or heaviness, and try to direct your breath to these areas, and try to relax them. This practice is especially useful during long hours of computer work.

3. Observation Meditation (on the way home)

Concentrate on one thing: the sound of footsteps, street noise, or the scenery outside the transport window. This is a great way to shift attention after a workday and smoothly transition to evening plans.

4. Loving-kindness (practice of goodwill before bed)

Repeat phrases like: "May I be calm. May others be happy." But most importantly, start with goodwill towards yourself, and then expand the circle. This will help create a feeling of warmth and help you fall asleep faster.

Small Steps for Everyday Life

To get the maximum benefit from meditation, it can be supplemented with small supporting habits:

• Put your thoughts down on paper. This practice helps to "unload" your head and reduce anxiety levels. For example, try recording everything that has accumulated in your head and doesn't go away in the evening. This will give the day a sense of completeness and reset your thoughts, making it easier to fall asleep.
• Start moving. A short walk, a light warm-up, or some stretching for a few minutes can help you relax and give you more energy. Moving around for even just five minutes can help clear your mind and lower your stress levels.
• Stop for at least a couple of minutes. Close your eyes, take a deep breath, and focus your attention on how you feel. Such pauses will help reduce irritability, restore concentration, and incorporate a moment of calm into your workday.
• Use anchors. Make small habits part of things you do every day. For instance, before you drink a cup of coffee, take a deep breath and then three calm exhales. This will help you slowly get into the habit of being mindful and make your reactions less impulsive.
• Create rituals. Make several practices mandatory throughout the day. For example, mindful morning breathing or evening gratitude journaling. This will strengthen the feeling of inner support, help improve mood, and gradually form a sense of self-care.

These simple steps will help create small moments of mindfulness throughout the day, which will subsequently help form greater stability and give a sense of control over your state.

Conclusion

It's important to understand that excessive thinking won't disappear instantly just because you start meditating. But regular practices will help change your attitude towards it. We stop fighting with our thoughts and learn to accept them and let them go. And as time goes on, it gets easier to focus, sleep better, and deal with stress in a calmer way.

It's also important to know that meditation isn't just a way to relax. It's a gentle way to help yourself that makes you treat yourself better and gives you more confidence to move forward.