Hi,
This is Natalie.
This practice is for moments when it feels like you're holding too much,
Emotionally,
Mentally,
Or quietly inside.
Maybe you're the one who stays strong,
The one who keeps things together,
The one who doesn't want to burden others.
If that resonates,
Know this,
Nothing has gone wrong.
Your system may simply be tired of holding it all alone.
For the next few minutes,
You're invited to set the weight down,
Not by fixing anything,
But by letting your body feel supported.
Settle into a position that feels kind to you,
And whenever you're ready,
Gently close your eyes.
Begin by noticing the weight of your body.
Notice where you are supported,
The surface beneath you,
Holding you effortlessly.
You don't need to hold yourself upright now.
Bring your attention to the breath.
Not changing it,
Just noticing.
With each exhale,
Imagine the body becoming a little heavier,
As if it's allowed to rest more fully into support.
With each exhale,
Imagine the body becoming a little lighter,
As if it's allowed to rest more fully into support.
With each exhale,
Imagine the body becoming a little lighter,
As if it's allowed to rest more fully into support.
With each exhale,
Imagine the body becoming a little lighter,
As if it's allowed to rest more fully into support.
With each exhale,
Imagine the body becoming a little lighter,
And your shoulders drop just a little.
These are small signals of safety,
And your nervous system understands them deeply.
Now,
Gently notice where do you feel like you're holding things together.
This is about feeling it in the body,
Not about stories in your mind.
You might feel it in your chest,
Or the belly,
In your face,
Or the shoulders,
Or somewhere harder to name.
You don't need to know what you're holding.
Just notice that you're holding.
Silently acknowledge it.
I see you.
I feel you.
I feel you.
Often,
Being acknowledged is enough for the body to soften.
Take a slow inhale through the nose,
And exhale through the mouth.
One more time,
Inhale,
And slowly exhale,
Releasing effort.
Now,
Imagine that what you've been holding doesn't need to be released completely.
It just needs less effort.
With each exhale,
Invite a small softening.
Not letting go,
But letting be.
You might imagine loosening a tight grip,
Just enough to feel some relief.
If it feels supportive,
Place a hand on your chest or belly.
Feel the warmth and steadiness of your own touch.
Let your body know you don't have to carry this alone right now.
Stay here for a few breaths.
Let softening happen at its own pace.
Notice how it feels when the body is allowed to be supported by the ground,
By the breath,
By this moment.
You might sense a little more space,
A little more ease.
Or simply less pressure,
Nothing to do,
Nothing to hold,
Just rest.
Begin to gently return.
Feel the surface beneath you again.
Notice your hands,
Your feet.
Slowly move your fingers and toes.
If your eyes are closed,
Keep them closed for a few breaths longer,
Allowing the transition to be soft.
And as you very slowly come back,
Carry this reminder with you.
You don't have to hold everything at once.
You can soften again and again.
This is Natalie.
Thank you so much for being here.
And most importantly,
Thank yourself for taking this time.
