Greetings and welcome.
Find a position that feels supportive for your body right now.
You might be seated,
Lying down,
Or resting back.
Whatever allows you to feel even a little more at ease.
If it feels okay,
Gently close your eyes.
Or soften your gaze.
Take a slow breath in through your nose and exhale through your mouth.
Again,
Inhale and exhale.
Let your shoulders lower,
Let your hands rest easily.
There's nothing you need to hold together in this moment.
As you continue breathing,
I invite you to notice if there's a part of you that feels like it's carrying a lot.
This might be a part that feels responsible for everything.
For school,
For family,
For expectation,
Spoken or unspoken.
You don't need to name it perfectly.
Just notice where you feel it in your body.
Is it in your chest?
Your shoulders?
Your stomach?
Wherever it is,
Bring your attention there gently.
See if you can offer that part a little curiosity.
Not judgment,
Just curiosity.
You might say quietly,
I see how much you're holding.
This part has likely been working hard for a long time.
Trying to keep things from falling apart.
Trying to help you succeed.
And for this moment,
It doesn't have to do that alone.
As you breathe in,
Return to your breath.
Inhale slowly.
And as you exhale,
Imagine releasing just a small portion of what you're carrying.
You don't have to let go of everything,
Just a little.
With each exhale,
Allow your body to soften even slightly.
If it feels helpful,
Imagine setting some of that weight down beside you.
Not permanently,
Just for now.
You can come back to it later if you need to.
But for this moment,
You are allowed to rest.
Notice how it feels in your body to not hold everything at once.
I want to offer this gently.
You are not weak for feeling tired.
You are not behind for needing rest.
You are not failing because things feel heavy.
You are human and you are allowed to pause.
Let those words land wherever they need to.
If that part of you that carries so much is still nearby,
See if you can say,
Thank you for trying to protect me.
You can take a breath too.
You're not getting rid of this part.
You're simply giving it a moment of relief.
Take another slow breath in,
And a long breath out.
Notice the support beneath you,
The chair,
The floor,
The ground holding you.
You are supported even when it doesn't always feel that way.
As we begin to close,
Invite your body to remember this feeling.
The feeling of setting something down.
The feeling of not carrying everything at once.
The feeling of leaving everything alone.
You can return to this space any time you need.
When you're ready,
Gently bring awareness back to the room.
Move your fingers or your toes,
And if your eyes were closed,
Open them softly.
Carry the rest of your day knowing this.
You don't have to carry it all,
At least not all at once.
Thank you for practicing with me today.
