Stop Worrying About That Text You Sent | Mini Meditation For Social Anxiety

[00:00:25] Hi, Karissa here and welcome back to Sleep Wave. This is a mini meditation, just a few minutes to help you quiet a worried mind. You can listen to this on its own or if you're in bed, let it gently lead you into one of my longer sleep meditations afterwards.

[00:00:44] If you've chosen this meditation, my guess is that you finally sent the message, maybe hours ago, maybe just before this. And now it's out there, delivered, read or not yet read, and completely out of your hands.

[00:01:01] But your mind hasn't quite let go of it. It's replaying the wording, wondering if it landed right, maybe even rewriting it in your head for the tenth time. Here's something worth knowing. This is called social rumination, and it's one of the most common things a worried mind does after any interaction, big or small.

[00:01:29] It doesn't mean you did something wrong. It means you care how you come across to others, and that's not a flaw. But that worry does get louder right when you're trying to fall asleep, which is exactly why we're going to help it quiet down now.

[00:01:51] When you're ready, bring your attention to your breath. Inhale slowly through your nose for a count of four.

[00:02:01] Exhale slowly through your mouth for a count of six. Breathe in calm and breathe out the worry. Let your breath settle into something slower.

[00:02:30] There's no reply or follow-up text to compose right now. All you need to do is rest. Now bring your attention to your body. Your hands, the ones that typed it, can rest completely still now.

[00:02:59] Your shoulders begin to soften. Your jaw begins to unclench. There's nothing left to send or fix or explain tonight. Now, if it isn't already, imagine your phone, face down on the table beside you.

[00:03:29] Happens with that message will still be there in the morning. Whole and unchanged. Most people, most of the time, are thinking about themselves, not quietly judging your wording. That worry is almost always louder in your head than in anyone else's.

[00:03:59] You can let it rest there, face down, until morning. Repeat softly with me. It's already sent. Other people think about this far less than I do.

[00:04:29] I can rest without needing an answer. Notice how your mind feels now. A little quieter, perhaps. A little less tethered to the outcome. Back to your breath for four.

[00:04:55] And out for six. Again. Breathe in.

[00:05:42] Take one last deep inhale. Steady exhale. The phone can stay face down. You can rest either way. If you'd like to continue our practice, you're welcome to play one of my full-length sleep meditations, which will guide you into sleep.

[00:06:12] Whichever you choose, sleep well tonight. Tonight's episode is brought to you by Vinted.

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