The Eagle Brain Meditation for Anxiety & Ruminating Thoughts

I invite you to consider building a practice of building awareness around your inner eagle brain thoughts throughout the day.

Observe the way these thoughts make you feel in your body, if they have any weight to them. Does your body feel heavier or lighter? Do they have a color or texture?

Notice the quantity of thoughts you’re having.  Is your mind racing? Does it feel difficult to let go of the thoughts?

Once you’ve become aware of these thoughts, see if you can gently put them aside for later. You might want to put them in a container or in a safe place in your mind.  Perhaps even a sticky note or visually place the thoughts on leaf in a stream, watching them flow away.

Remind yourself that you are safe. You are exactly where you need to be. You are present with your surroundings.

Once you have brought awareness to these thoughts and have gently set them aside, begin to notice your environment: the sounds in the room around you, the colors of the objects in the room, perhaps even the way your body feels against whatever surface you are on.

If you are able to, you might even begin to notice the quality of your breath. Observing where you feel it in your body, perhaps in your nostrils as it enters your body, or maybe your throat, chest or belly as it rises and falls after each inhale and exhale, making sure that you are still present with your environment at all times.

Continue this practice as often as needed.

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Sara Paules, LPC
Therapist
Mindful Soul Center

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