A second installment from iN’s newest contributor, Palak Bhatt, Mindfulness Coach & Reiki Master. This week Palak talks about how meditation can be the key to stopping overthinking.
Overthinking is a Prison—Meditation is the Key
Image credit: @rethaferguson
Overthinking is like running on a treadmill—you exhaust yourself, but you’re not actually going anywhere. Meditation acts as the “off switch,” training your mind to observe thoughts without getting lost in them.
Sanjay sat by his bedroom window, staring at the rain trickling down the glass. It was past midnight, but sleep felt impossible. His mind was a whirlwind of what ifs and should haves.
“What if I made the wrong decision?”
“Should I have said something different in that meeting?”
“Did I leave a bad impression?”
His thoughts spun in endless circles, each one leading to another, like waves crashing onto the shore, never settling. It felt like he was trapped in a storm of his own making—his body exhausted, but his mind running a marathon with no finish line.
Image credit: Mart Production
The next morning I noticed the dark circles under his eyes. “Sanjay, you look drained. What’s going on?”, I asked.
“I just… can’t stop overthinking,” he sighed. “It’s like my brain won’t switch off. Even when I want to relax, my thoughts keep pulling me in.”
I smiled knowingly. “I used to be the same. My mind was my biggest enemy until I learned to make it my friend.”
“How?” Sanjay asked, desperate for an answer.
“Through meditation,” I said. “Come with me.”
I took him to a quiet spot in the park, where the morning sun painted golden streaks in the sky. We sat down under a large banyan tree. “Close your eyes,” I instructed. “Now, breathe.”
Sanjay hesitated but followed my lead. Inhale… exhale… inhale… exhale…
“At first, thoughts will come,” I told him gently. “Don’t fight them. Just watch them, like clouds passing in the sky. Don’t chase them, don’t push them away. Just observe.”
Photo credit: @cottonbro
At first, his mind resisted. The storm of thoughts still swirled. But the more he focused on his breath, the quieter the storm became. The waves softened. The sky within him began to clear.
Minutes passed, and something shifted. The thoughts that once controlled him now felt like distant echoes.
He realized something profound—his mind was never the problem. It was his attachment to his thoughts, his habit of feeding them, that kept him stuck.
When they finally opened their eyes, I smiled. “See? Overthinking isn’t the enemy. It’s just a restless mind searching for peace. And when you give it stillness, it stops running.”
Sanjay exhaled deeply, feeling lighter than he had in months. “I think I get it now,” he said. “Meditation doesn’t stop thoughts—it teaches you how to stop getting lost in them.”
That night, for the first time in a long time, Sanjay slept peacefully. The storm had quieted. And all it took was a few moments of stillness.
Photo credit: Pavel Danilyuk
Overthinking is like an untamed river—it rushes, swirls, and never stops. Meditation doesn’t force the river to stop; it teaches you how to sit by its banks and watch it flow without being swept away. The more you practice, the calmer the waters become, until one day, you realize—you are no longer drowning in your thoughts. You are simply aware. And in that awareness, true peace begins.
Overthinking: The Mind’s Endless Loop & How to Break Free
Do you ever find yourself stuck in a loop of endless thoughts? 🤯💭 Overthinking can feel like a storm inside your mind—spinning scenarios, analyzing every detail, and drowning in what-ifs. But what does science say about it? And more importantly, how can we stop it?
🔬 The Science of Overthinking
Overthinking is more than just “thinking too much”—it’s a neurological pattern that can drain your energy, increase stress, and even affect your mental health. Research shows that:
💡 Your Brain Gets Stuck in a Loop – Overthinking activates the prefrontal cortex (the decision-making center) and the default mode network (DMN), causing repetitive thought patterns.
⚡ Stress Hormones Spike – Constant rumination raises cortisol (the stress hormone), leading to anxiety, insomnia, and even physical symptoms like headaches or fatigue.
🔄 It Becomes a Habit – The more you overthink, the stronger these neural pathways become, making it harder to break free from the cycle.
How Meditation Stops Overthinking
Image courtesy of Palak Bhatt
The good news? Meditation rewires your brain to help you regain control over your thoughts. Studies show that meditation:
✅ Quiets the Overactive Mind – Meditation reduces activity in the default mode network (DMN), breaking the cycle of repetitive thoughts.
✅ Lowers Stress Levels – Research from Harvard shows that meditation decreases cortisol, helping you feel calmer and more balanced.
✅ Boosts Focus & Clarity – Strengthens the prefrontal cortex, making it easier to stay present and avoid spiraling into overthinking.
✅ Enhances Emotional Control – Increases dopamine and serotonin, which help regulate mood and reduce anxiety.
🌿 The Takeaway
Overthinking is like running on a treadmill—you exhaust yourself, but you’re not actually going anywhere. Meditation acts as the “off switch,” training your mind to observe thoughts without getting lost in them.
Image credit: Shashank K Bharadwa
✨ Want to try it? Take a deep breath, close your eyes, and just focus on this moment. The storm will settle, and clarity will follow. ✨
💬 Do you struggle with overthinking? Have you tried meditation? Share your experience below! 👇💙
Contact me to experience your calmness in chaos. Let’s embark on a journey to inner peace together. ✨🧘♀️”
📞 Palak Bhatt | 0742433212