Meditation: Self Talk for Restlessness

The social distanced life leaves me feeling restless. I am home all the time, and though I have work to do, I also need to create space for rest. I wrote this meditation for myself to help me feel grounded and to improve the way I communicate to myself.


Begin in a comfortable seat and survey where your body is feeling tight. Close your eyes or find a spot to focus on in the room. Take three deep breaths, relaxing each part of your body. Make circles with your head, releasing tension in the neck. Relax the shoulders. Relax the arms. Relax the midsection. Relax each leg. Stretch and relax each foot.

Breathe in for 1 – 2 – 3 – 4. Breath out for 1 – 2 – 3 – 4.

What thoughts are interrupting you right now? Imagine writing each one down on a piece of paper. Then imagine taking that paper and putting it in a drawer to come back to later.

If those thoughts come back, imagine them like clouds floating in the sky, slowly dissolving into the air.

Consider how you are talking to yourself. Are you making yourself feel guilty about those thoughts and the things you should be doing? Would you speak to a friend this way? What would you tell that friend if they said out loud the things you are saying to yourself?

Breathe in for 1 – 2 – 3 – 4. Breath out for 1 – 2 – 3 – 4.

Consider the different directions you feel pulled towards right now. What words or phrases represent those two directions? Picture the words as signposts at a fork in the road. Which words take you closer to the person you want to be? What is one thing you can do to take a step in that direction? This could be things like taking a walk, drinking water, getting off the couch, or switching activities.

Whatever activity you choose, think of an affirming phrase to say to yourself about taking that action. I can take small steps. I only need to do one small thing. I am heading in the right direction.

Repeat that phrase to yourself three times.

Breathe in for 1 – 2 – 3 – 4. Breath out for 1 – 2 – 3 – 4.

Imagine yourself taking a step toward the signpost in the fork in the road. The clouds of disrupting thoughts may still float by, but they aren’t blocking your path.

Now bring your attention back to your body and the seat or ground underneath you. Feel the weight of your body and its connection to the earth. Blink your eyes open and closed, take another deep breath in and out. Remember your affirmation phrase, and take that with you as you move forward with your day.

Speak kindly to yourself today. Communicate with gentleness. Keep taking small steps in the direction of your goals.


Hope this was helpful for you! How do you cope with restlessness? What things are keeping you grounded during this time?

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