When Everything Feels Too Much

00:30

2:01:08

When Everything Feels Too Much

by Lauren Ostrowski Fenton

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

Feeling overwhelmed, overstimulated, or like everything is just a little too much? This gentle guided meditation is a nervous system reset to help you soften, settle, and remember that you are enough—exactly as you are. In this session, we move slowly and kindly through: Arrival and validation – you don’t have to hold it all together or “be calm” to be here Noticing support – three points of physical support so your body can let go, just a little Soft breathwork – lengthening the exhale without forcing anything Somatic self-holding – hand on heart or a self-hug for co-regulation and safety Gentle body scan – releasing tension from head to toe, at your own pace Tiny choices – one small act of self-care when everything feels too big Co-regulation & curiosity – letting your nervous system know, “I’m here with you; we’re in this together.” This practice is especially supportive if you’re experiencing: You are invited to come exactly as you are

Extended Exhale Breathing Counted Breathing Relaxation Meditation Nervous System Overwhelm Self Acceptance Breathwork Mind Body Connection Emotional Resilience Nervous System Reset Overwhelm Management

Meet your Teacher

Lauren Ostrowski Fenton

Yattalunga SA 5114, Australia

Meet your Teacher

Lauren Ostrowski Fenton

Yattalunga SA 5114, Australia

Transcript

Hello lovely, Lauren here. I am recording in the morning, Although this practice is suitable for any time of day, And particularly suitable for sleep, For the evening. As I record, It is raining. There is a downpour, So you may hear it upon the roof. We have a tin roof. The rain is absolutely beautiful and the mist, The mist is majestic, And one of the cats had kittens overnight. And that's quite exciting as well. The title of this practice is When everything feels a little too much, A gentle nervous system, Reset for overwhelm. Arrival and validation. Find a space in which to practice. This can be anywhere safe. It can be seated or lying down. As this is probably best suited to sleep, You can crawl into bed if you choose to do so. When you're ready, We'll start. Sit down or lie down comfortably. Come as you are. Whatever way you are, Whatever way you feel, It's okay. Arrive as you are. Perhaps you've come to this practice because everything feels a little too much right now. I am so glad you are here. You are not alone in your feelings. You are not alone. And you don't have to hold it all together right now. For the next period of time. You can be yourself. Can you hear the rain? I'm not sure if the microphone will pick it up, But it's so beautiful. I hope you can hear it up on the roof. You, You don't have to bring your best version of yourself here. Come as you are. You don't need to be calm or spacious or positive. You don't need to be upbeat. You can simply arrive exactly as you are now. What are you right now? Consider what you are, What you feel right now. Perhaps tired, Perhaps overwhelmed. Perhaps a little numb. Perhaps a little frustrated. Take a few minutes to consider how you are. The way you feel, The way you are represents a small part of you. We are many things at any time, And that's okay. You, My friend, You are many things right now, And that's okay. All of you. All of you is welcome right now. Consider for several breaths the different parts of you. You can be a little bit joyful at the same time as being a little bit frustrated. You can feel grief and joy at the same time. Both these feelings can live simultaneously within you. Be mindful, There is no right way to do this. This is about resetting. Reviewing and rejuvenating. The way you walk this practice right now, That's okay. Take a gentle moment to adjust. 1% of yourself. Allow 1% of yourself to become more comfortable. Perhaps loosen your shoulders a tiny bit. Perhaps move a tiny bit. Perhaps pull a blanket around you a tiny bit more. Perhaps it's a focus on one breath. Are just a tiny bit. And that's okay. Moving through life. Coping, Being resilient is about adjusting a tiny bit of ourselves at a time. Right now is your time to adjust a tiny bit. Relax, Release. Be mindful you are not here to perform. You are not here to be performative. You are not here to fix yourself. You are not here to perform relaxation. You are here to offer your nervous system a small pocket of kindness. A tiny bit of gentleness. And to remember. That what you're feeling right now makes sense. Our body holds on to different feelings. Because it believes it is doing the right thing. It holds onto feelings, Onto a particular feeling in order to protect you, In order to help you survive. Be mindful of this fact. Relax, Release your body. Resetting our nervous system is about letting our body know it's okay to release. Sometimes our body holds on to feelings when the right journey is to release. Sometimes our body's instinctive need to protect us by holding on to a memory. Does not actually protect us. And it is about our conscious self gently, Kindly letting our body know, Hey body, It's time to let go. We do this with compassion. Softly and slowly. Safety, Breath and three points of support. Now let's gently notice how you're being supported in this moment. How your body is being supported. Bring your attention to the first place your body is being supported. So notice underneath you, Whether you are seated or lying down. There is support beneath you. Notice three places. It may be shoulders, Hips, Feet, Any three places. And notice the sensation of being supported. It might be the back of your head on a pillow, Your shoulders against a chair, Your hips on the bed. Experience this sensation. Notice this sensation. Observe this sensation as the witness. What does it mean to explore? What does it feel like to be physically supported? Notice and say to yourself silently, Here I am being supported. Here, I am being held up. Notice the feeling of being held. Now notice the second point of support. Notice the point of being supported and say to yourself, I am being held. Now find the third point of support. And notice what it feels like. As you do this. Experience the sensation of physical support. What does physical support mean to you and how does it feel to let go into this physical support? Without forcing anything. Allow a comfortable, Natural breath. Breathe in and out. If you can, Breathe in through the nose and out through the mouth. But there are times this may not be easy, So breathe in a way which truly suits you right now. And reflects where you are right now. If you can on the exhale sigh so breathe in Breathe out, Sigh. Breathe in. . . Breathe out, Sigh. Do this for several breaths in your own rhythm. Be mindful this is not performative. This, This practice is a reflection of who you are right now. We are never static. We are always a new version of ourselves in every moment. We have fluid. We are ever. Changing. Be the ever-changing being allow yourself to evolve. If you wish to do so, Say to yourself silently, I am here, I am breathing, I am supported. I am here, I am breathing, I am supported. If counting is helpful, Breathe in for the count of three and out. On the count of four. Breathe in, One, Two, Three. Breathe out, One, Two, Three, Four. So the exhale is slightly longer than the inhale. Breathe. Brave. When everything feels a little too much. It can be your nervous system. Letting you know. I'm saturated. I've reached my limit. I don't know how to keep going at this pace. Overwhelm can look like racing thoughts, Rumination, Possibly a tight part of your body like your chest. Possibly short breathing. Possibly a feeling of frustration or feeling irritable. Possibly brain fog. It might feel like you should be coping better. But overwhelm is not a weakness. It is not a moral issue. It is your system saying, This is a lot. I need to settle. Breathe. Breathe. Sometimes our body can be in fight or flight. Sometimes our body is trying to push through. Sometimes we can feel, Fight, Flight, Freeze, Or fawn. This is a natural response by the body. All of these states are attempts by our body to protect us, To protect you. They are wired into your body to help you survive. Breathe now, Lengthening the exhale if you can. Breathing in through the nose and out through the mouth if you can. Be aware that feeling a sense of overwhelm is instinctive. It is part of our animal instinct. And we can rewire these feelings. We can change these feelings. Relax, Release your body. We are going to offer your nervous system some soothing. Some reassurance and a reset. I don't know if you can hear the morning birds around me now. I do hope you can. They are beautiful. Somatic softening and self-holding. If it feels okay to do so, I invite you to imagine a very gentle gesture of self-holding. I'm going to give you two options. The first option is to imagine A hand, Your hand over your heart. Imagine. The second option is to imagine yourself hugging yourself, So you are hugging you. Feel that sense of self hug. This is a soft embrace. Imagine this feeling of being held. Imagine a kindness here with both these gestures, The hand on heart or the self hug. It is founded in kindness. Feel the sense of kindness. The sense of allowing, The sense of softness, Of acceptance. Feel the feelings that are doable right now. Feel the feelings that are okay. Relax, Release your whole body. Breathe in, Feeling a sense of warmth. Breathe out. Exile. And feel that sense of heart holding or self hug. Breathe in warmth, Breathe out the gesture, Feel the gesture of heart holding or the self hug. You might whisper quietly in your mind. I am here with you. And you were saying this. Your mindful self is saying this to your physical self, To your body. I'm here with you right now. Everything is okay, Just as it is. All feelings are valid. You don't have to think positively. Just be. If you wish to do so, Say to yourself, I see you. You make sense. You are okay right now. Breathe, Release, Breathe into different parts of your body. Notice the physical support. Whatever happens, Right now, It's okay. Allow this practice to be an evolution of your true self. Notice what you feel. Gentle body scan. Begin at the top of your head. Relax the top of your head. And notice. Feel a sense of awareness, Be aware. Of the top of your head and move to your brow, Your eyebrows. Your forehead. Soften this area. Top of your head, Eyebrows. Let go of any frown you may have. Smooth out your brow. Bring your attention to your temples. And then to the area around your eyes. Allow your eyelids to grow heavier or softer. Let the muscles around your eyes relax. Relax, Release Soften your eyes. Relax cheeks your nose, The muscles around your nose. Your mouth. Relax the center of your mouth. And out towards the corners of your mouth. Allow your jaw to soften. Soften, Soften your jaw. Gently part your teeth. Allow your tongue to rest. Say to your body gently, You don't have to hold on to anything. You don't have to hold on to anything. Relax. Release. Soften your shoulders. Our shoulders often hold on to emotions. Our shoulders often hold on to stories. Give your shoulders permission. Divine permission to release. Invite your shoulders to drop. Slightly. Relax upper arms. Elbows. Lower arms, Hands, Whole arms, Both arms. Relax from the top to your fingertips. Notice hands. Belly, Chest. Lower belly, Upper, Upper belly. Notice. Notice the temperature, The warmth, The weight. Notice the white. Relax, Release. Allow yourself to be who you are. Where you are right now. Give yourself permission to adjust. A tiny bit. A tiny bit. If it feels okay to do so, Allow your palms to soften. Your fingers to loosen. Release your fingers. Let go. Bring awareness to your chest. Say to your body silently. It's okay to feel. How you feel right now, It makes sense. Soften, Soften the inhale of breath. If you can lengthen the exile of time. So often our body is bracing, Protecting that instinctive need to survive. Sometimes this is a right choice. Sometimes, There are times, There are times that we give our body permission, Permission to let go. Say to your body silently, I have you. I've got you. You can rest. Bring the sense of awareness to your knees, Lower legs, Ankles, Feet. Notice your heels. The soles of your feet, Toes, Notice. Notice. Breathe. Inhale. Exhale. Lengthen. In your time to suit you. Because. Because you matter, You matter. You don't need to push anything. You don't need to attach. Just be. Your entire body is allowed to be exactly as it is. There is a message in your body right now, The way your body is. If you can, If you choose to do so, Listen. Your body has something to say. Choice, Boundaries and a tiny next step. When everything feels too much. We can feel like we have no choice. We can feel like the only choices we have are overwhelming, Are large, Are enormous. It can feel that way. . . Right now, At this moment, Right now, I'd like you to consider the idea of tiny choices, Little choices, Chunk choices down to suit you. You might ask yourself, Softly. . . What is one tiny way? I can be on my own side. Right now. What is one tiny way I can place myself first? What is one tiny way I can demonstrate self-care. Tiny. Tiny. Imagine this tiny way, It might be something small such as having a drink of water. Opening or closing a window. Shifting your physical position. Sending one kind message to yourself. Deciding to do less today or more. One tiny thing. Imagine yourself. Imagine doing this. Imagine. Visualize. Your nervous system doesn't need a grand plan. It doesn't need a grand plan in order to feel better. It just needs a small adjustment. A small step that says, I'm listening, I'm listening to you. Listen to your nervous system. Listen to your body kindly. Kindly. Save your body. You are not doing this alone. We are together. Say to your body, You are allowed to say no. You are allowed to pause. You are allowed to ask for help. Relax, Release, Breathe. Relax, Release, Breathe. Relax, Release, Breathe. You might choose certain words that suit you right now. You create these words. There might be something like, This really is a lot. Anyone would be struggling right now. Given everything I am carrying, It makes sense that I feel overwhelmed. These are soft words. These are allowing words. These are also coping words. Create your own words right now, Coping words. Offer these words to yourself, To your body, Like you would offer yourself a warm mug of something lovely. Perhaps hot chocolate or something warm and comforting. Notice now again the points of support underneath you, The physical points of support. Notice. Notice any adjustment. Perhaps you feel a little bit more soft or accepting or allowing. Allowing. This is co-regulation. This is when the body works with the nervous system and works with your conscious state. Your conscious works with your subconscious. This requires softness. This requires practice. Repetition, Practice. There is a rhythm in the practice and repetition. Notice the gift you have given yourself right now. You may wish to say to yourself, I have given something to myself. It is okay if I am a work in progress. I am allowed to rest. Stay in this present state. It's okay. Relax, Release your body again. Either using this script, Either using these words, Or silently to yourself. Relax head to toe. Shoulders to fingertips. Hips to toes. Relax, Release. Relax, Release. Relax, Relax, Release. Let go. Let go. You may wish to say to yourself, Even when life is overwhelming, I am enough. I am enough always. I am always enough. I am. I am. Notice your breath. Notice. Allow your practice of meditation to be different each time. Sometimes it will be more fluid, Sometimes more challenging. Sometimes easier, Harder, Better. Notice the practice for what it is right now. It's okay it's okay. Allow yourself to co-regulate. Nervous system works with body, Works with conscious state. Works with sub-conscious. Subconscious state. It's all okay. You can find your way. You can. Let your body release what it is holding on to. Let your body know that it is no longer required to hold on to that thought, That memory, That relationship, That experience. You know the one, You intuitively know. Sit in a state of asking now. A state of curiosity. The answers come when we are curious without needing. Without expecting answers. We ask our world, We ask God, We ask God. The universe. For answers? And they will come when they come. They will come when they are ready to come, And that's okay. That is our kind. It is all okay. Relax, Release. Relax. Release. Relax head to toe. Shoulders to fingertips. Hips to toes. Relax, Release. Relax, Release. Relax, Relax, Release. Let go. Let go. You may wish to say to yourself, Even when life is overwhelming, I am enough. I am enough always. I am always enough. I am. I am. Notice your breath. Notice. Allow your practice of meditation to be different each time. Sometimes it will be more fluid, Sometimes more challenging. Sometimes easier, Harder, Better. Notice the practice for what it is right now. It's okay. It's okay. Allow yourself to co-regulate. Nervous system works with body, Works with conscious state. Works with sub-conscious. Subconscious state. It's all okay. You can find your way. You can. Let your body release what it is holding on to. Let your body know that it is no longer required to hold on to that thought, That memory, That relationship, That experience. You know the one. You intuitively know. Sit in a state of asking now. A state of curiosity. The answers come when we are curious without needing. Without expecting answers. We ask our world, We ask God, We ask God. The Universe. For answers? And they will come when they come. They will come when they are ready to come, And that's okay. That is our kind. It is all okay. Relax, Release. Relax. Release. Relax head to toe. Shoulders to fingertips. Hips to toes. Relax, Release. Relax or less. Relax, Relax, Release. Let go. Let go. You may wish to say to yourself, Even when life is overwhelming, I am enough. I am enough always. I am always enough. I am. I am. Notice your breath. Notice. Allow your practice of meditation to be different each time. Sometimes it will be more fluid, Sometimes more challenging. Sometimes easier, Harder. Notice the practice for what it is right now. It's okay. It's okay. Allow yourself to co-regulate. Nervous system works with body, Works with conscious state. Works with sub-conscious. Subconscious state. It's all okay. You can find your way. You can't. Let your body release what it is holding on to. Let your body know that it is no longer required to hold on to that thought, That memory, That relationship, That experience. You know the one, You intuitively know. Sit in a state of asking now. A state of curiosity. The answers come when we are curious without needing to. Without expecting answers. We ask our world, We ask God, We ask you. The universe. For answers? And they will come when they come. They will come when they are ready to come, And that's so cool. That is our guy. It is all okay. Relax, Release. Relax. Relax. Relax head to toe. Shoulders to fingertips. Hips to toes. Relax, Release. Relax, Release. Relax, Relax, Release. Let go. Let go. You may wish to say to yourself, Even when life is overwhelming, I am enough. I am enough always. I am always enough. I am. I am. Notice your breath. Notice. Allow your practice of meditation to be different each time. Sometimes it will be more fluid, Sometimes more challenging. Sometimes easier, Harder, Better. Notice the practice for what it is right now. It's okay. It's okay. Allow yourself to co-regulate. Nervous system works with body, Works with conscious state. Works with sub-conscious. Subconscious state. It's all okay. You can find your way. You can. Let your body release what it is holding on to. Let your body know that it is no longer required to hold on to that thought, That memory, That relationship, That experience. You know the one, You intuitively know. Sit in a state of asking now. A state of curiosity. The answers come when we are curious without needing. Without expecting answers. We ask our world, We ask God, We ask you. The universe. For answers? And they will come when they come. They will come when they are ready to come, And that's okay. That is our kind. It is all okay. Relax, Release. Relax. The lights. Relax head to toe. Shoulders to fingertips. Hips to toes. Relax, Release. Relax, Release. Relax, Relax, Release. Let go. Let go. You may wish to say to yourself, Even when life is overwhelming, I am enough. I am enough always. I am always enough. I am. I am. Notice your breath. Notice. Allow your practice of meditation to be different each time. Sometimes it will be more fluid, Sometimes more challenging. Sometimes easier, Harder. Notice the practice for what it is right now. It's okay. It's okay. Allow yourself to co-regulate. Nervous system works with body, Works with conscious state. Works with subconscious. Subconscious state. It's all okay. You can find your way. You can. Let your body release what it is holding on to. Let your body know that it is no longer required to hold on to that thought, That memory, That relationship, That experience. You know the one, You intuitively know. Sit in a state of asking now. A state of curiosity. The answers come when we are curious without needing. Without expecting answers. We ask our world, We ask God, We ask God. The universe. For answers? And they will come when they come. They will come when they are ready to come. And that's how. That is our guy. It is all okay. Relax, Release. Relax. Relax.