Hi there!
Welcome to this meditation for burnout.
I'm Oli.
Thank you for sharing your time and practice with me.
Coaching psychology calls burnout the extinction of motivation and joy.
It happens when our devotion and passion for what we care about stops bringing the desired results.
Yet,
We keep on going until we completely exhaust ourselves.
It often happens to those who care deeply,
Who give fully,
Who are highly committed,
Driven,
Hard-working,
And who are passionate about what they do.
So,
In this session,
We restore the balance.
We give nourishment back to the one who gives,
To you.
You may like to set the intention for today's practice.
Something that feels regenerative and simple.
For example,
May I receive what I need today.
May I honor my energy by resting when I need to.
May I enjoy what I do fully.
Let's begin our practice with a feelings check-in.
Take a slow breath with me now.
Through the nose.
Turn your gaze inward and notice where you are right now inside.
If you'd like,
On a scale from 1 to 10,
How would you rate your stress level right now?
1 being totally at ease and 10 is the most severe stress.
What do you feel in the body?
It could be tightness,
Restlessness,
Or perhaps fullness and a sense of relief.
Just notice that.
Now,
Name your most present mood or emotion.
For example,
I feel tired,
I feel rushed,
Or rested,
Or I'm so stressed,
Or I feel relaxed.
Whatever it is,
Simply name it.
When we name a feeling,
We become aware of it and it can no longer control us.
We're adding a little space between ourselves and the emotion,
Even when it feels overwhelming.
Scientifically speaking,
Just labeling what we feel activates the parts of the brain that help regulate our emotions and support our nervous system health.
So,
By naming what's here,
I feel tired,
I feel anxious,
Or I feel okay,
We're already helping the nervous system to reset and already beginning to self-regulate.
So,
Just acknowledge what's here.
No need to fix anything,
No need to try and make it better,
No need to do anything special.
Just acknowledging and sharing space with it.
Now,
Let's find a position that feels steady and supported.
Let the body relax into gravity.
Let the day soften its grip.
Let all the noise,
Mental chatter,
Fade into the background.
Let's close the eyes if you haven't done so already or soften your gaze.
Find that sweet spot where your body says,
Yes,
That feels good.
Now,
Let's invite relaxation into the body,
10% at a time.
Notice where you can release just a little.
Sensing the shoulders,
Relaxing the neck,
The jaw,
The belly,
The hands,
Relaxing the face,
Softening the space behind your eyes,
Letting the body sink into the surface beneath you.
On the next exhale,
See if you can let go a little more.
10% more relaxed.
Sinking even deeper into that sense of relaxation.
Feeling the pressure release into the surface beneath you.
Shoulders are more relaxed.
Face softens.
See if you can sense any tight knots in the body.
Still gripping,
Still holding on to that tension.
On the next inhale,
Bring your awareness there.
On the exhale,
Let go a little more.
Let the body unwind itself.
There is nowhere to be,
Nothing to solve right now.
You can rest knowing that you already have the answers.
Let them come to you.
Opening to receive what you most need right now.
Feel yourself arriving into the body,
Sensing the body from the inside,
Taking refuge here in the body,
Finding your own safe and supportive space within.
I invite you to reflect on this question.
What do you need right now?
What would make you feel better,
More energized,
More rested?
What would give you a sense of agency?
And then listen for the answers coming from the body.
Notice what you feel and where you feel it in response.
On the inhale,
Allow yourself to receive what you need.
On the exhale,
Let go.
And again,
Inhale,
Receiving what you need,
Feeling it in the body.
Exhale,
Releasing the weight you no longer need to carry.
One last time.
Breathe in nourishment and ease.
Breathe out tension and striving.
Now let the breath return to its natural rhythm.
The answer may not come in words.
It may come after the practice,
As a gentle pull towards something or a quiet no that feels just right.
See if you can stay attuned to the subtle signals and take good care of yourself throughout your day.
Now let's check in again.
On a scale from 1 to 10,
How stressed do you feel now?
Sense into that for a moment.
What emotion feels most present for you right now?
Just sharing space with it.
Notice what's changed or shifted for you,
Even very slightly.
Now take a delicious revitalizing breath in and exhale completely.
Resting here in this moment of enoughness,
Of wholeness,
Just as it is.
When you're ready,
Let's begin to move your fingers and your toes.
Let the light return into your eyes.
Become aware of what shifted for you after this practice.
Well done today.
Taking a few minutes to pause,
To reset your nervous system and to show up for your own well-being.
I hope you receive what you need from this practice.
Take good care and let's practice again tomorrow.
I'll see you soon.
