Find a position that feels deeply supportive for your tired body.
You might be sitting or lying down.
There's no right way to be here.
Let yourself land in a way that feels like relief.
And as you settle,
Take in this truth.
You have nowhere to be,
Nothing to do.
Not in this moment.
This time is yours.
If it feels comfortable,
Soften your gaze or close your eyes.
If not,
Simply rest your eyes on something still.
Let's begin with a gentle breathing technique to help your system soften.
Inhale through your nose for a count of four.
Hold for one.
And exhale slowly through your mouth for a count of six.
We'll repeat that two more times.
Inhale,
Two,
Three,
Four.
Hold for one.
Exhale,
Two,
Three,
Four,
Five,
Six.
One more time.
Inhale for one,
Two,
Three,
Four.
Hold for one.
Exhale,
Two,
Three,
Four,
Five,
Six.
Now let your breath return to whatever natural rhythm feels easiest.
You don't have to force calm.
You don't have to feel any particular way.
Your only job right now is to rest inside this moment of time.
Begin to notice the support beneath you,
The way your body is held by the surface underneath.
Let your weight settle a little more,
Allowing your body to feel heavy.
Let yourself be supported.
You don't have to hold everything up right now.
Burnout often comes from carrying far more than any one person was meant to carry.
Sometimes it comes from holding things that were never ours in the first place.
Connect for a moment with all the other humans in the world feeling something similar.
You are not alone.
Now take a slow inhale.
And as you exhale,
Imagine releasing even one small strand of tension,
A task,
An expectation,
A responsibility that doesn't belong to you.
You don't have to know exactly what it is.
Just let something soften even a little.
With your next breath,
Imagine setting down a little more,
Almost like placing heavy bags beside you,
One by one.
These bags are full of things that were never yours to fix,
Manage,
Or carry.
Let them rest on the ground.
Let them stay there.
If your mind resists or says,
I can't let that go,
That's okay.
Even imagining putting it down for a moment is enough,
Or acknowledging that it's there.
Now bring a gentle awareness inward without judgment,
Without pressure.
Ask yourself softly,
What is one boundary I can gently set today to protect my energy?
You don't need the full plan.
You don't have to act right now.
Just listen for whatever rises,
A whisper,
A feeling,
A small knowing.
Take a breath to honor whatever came up.
And know that even considering this is an act of care for your tired system.
You've been doing the best you can with the energy you have.
You deserve rest that doesn't have to be earned.
You deserve relief that doesn't require productivity.
You deserve to set things down.
Let's return to the breath for a final grounding cycle.
If you'd like to,
You can try sighing out loud on your exhales,
Dropping your shoulders,
And breathing in and out.
Relax your shoulders,
Your arms,
And your jaw as you release what is ready to be let go.
Inhale through your nose for four.
Hold gently for one.
And exhale through your mouth for six.
Again,
Inhale.
Hold and exhale.
Last one.
Inhale.
Hold and exhale.
Feel the heaviness leaving your body with each breath out.
Feel the softening that happens naturally as you give yourself permission to stop or to pause.
When you're ready,
Slowly bring your awareness back to your surroundings,
Noticing light,
Sound,
And the sensation of your body being supported.
And when it feels right,
Slowly let go.
Slowly blink your eyes open.
Thank yourself for pausing to take this time for rest without expectations.
May you feel protected by your own boundaries.
May you let go of what was never yours to carry.
May you be at ease.
