You Don’t Have To Hold It All Anymore

Welcome.

I'm so glad you're here.

My name is Tracy McCree,

And I welcome you to this guided meditation,

Guided visualization.

I'm so glad you're here.

Before we begin,

Just allow yourself a moment to simply arrive,

To let the breath flow in and out like a gentle tide,

And to feel your body settling into the surface that supports you,

Anchored,

Held.

This meditation is an invitation to explore the quiet roles many of us were given long before we even had words for them.

Roles like the good one,

The helper,

The responsible one,

The peacekeeper.

These identities may have protected us,

Or held our families together,

Or maybe helped us navigate a world that required too much,

Too soon.

Over time,

They can become like invisible badges,

Praised by others,

Familiar to us,

And yet heavy on the heart.

And sometimes we don't even notice the weight of these badges until something within us whispers for relief.

Today we'll move gently into two spaces,

Awareness,

The soft,

Brave act of seeing these roles clearly,

And release,

Loosening the grip they have on our body,

Our choices,

And on our sense of self.

You don't have to force anything.

You don't need to get anything right.

This is simply a homecoming,

A return to the self underneath the expectations,

Responsibilities,

And early learned patterns.

Let the pace of the day fall behind you now.

Let your breath offer you a small doorway inward,

And when you're ready,

We'll begin this journey together.

And now as you settle in,

Into your breath,

And allow the world around you to quiet.

Let yourself cross softly from listening into experiencing.

There's nothing you need to do.

Only follow the sound of my voice,

And as we step together into the inner landscape where your true self waits.

When you're ready,

We'll begin.

And for you to take,

As we enter into the guided meditation,

Take a full,

Deep,

Easy breath in,

In through your nose.

And let it fall out slowly.

Again,

Breathing in.

And feel your body begin to settle down into the chair,

Or into the bed,

Or into the floor beneath you.

And allow your spine to lengthen slightly as if it wants to create more room for you inside of yourself.

And allow your heart to soften.

Not to collapse,

But to open just enough.

I invite you to lift one shoulder up,

Back and down.

The other up,

Back and down.

And gently allow for this opening of your heart.

You are so safe here.

You are welcome here.

All of you is welcome.

And I invite you to bring to mind the intention of this meditation.

To gently witness and release the invisible badges and roles you were given before you even had words.

And to rediscover the self underneath.

These roles might sound familiar.

Maybe the good girl or the good boy.

The helper.

The responsible one.

The peacekeeper.

The one who doesn't cause trouble.

The one who puts everyone else first.

Maybe there's something else,

Another role.

Allow that to come up for you.

Just gently listen.

Feel into your body.

Maybe it even presents as a feeling.

And you may have worn these identities for so long that they feel like your skin.

You may not even remember a time before them.

Today,

We simply allow ourselves to see.

And then,

If we choose to loosen their hold.

And I invite you now to take a moment to imagine your younger self.

Whatever age arises naturally.

Perhaps you're five.

Or maybe eight.

Or maybe a little older.

Maybe a teenager.

Or maybe,

As was mentioned before,

Maybe even younger than memory can reach.

Breathe into this.

Feel into this.

And allow yourself to see this younger version of you.

Or maybe you feel it as a sensation in your body.

Maybe put your hand on that place that the feeling arises.

And as you see or feel this younger version of you.

In a simple,

Gentle environment.

Maybe a softly lit room.

Maybe a safe place that you used to go to.

Maybe a sunlit backyard.

Maybe a quiet corner of your childhood home.

Maybe it's a different place.

Allow yourself to see yourself there.

And if you're seeing them.

Notice how they stand.

How they look at the world.

Notice how they feel.

Notice what weight they seem to be carrying for someone else.

Maybe they learned to be good.

So someone wouldn't get angry.

Maybe they learned to help.

So the family could stay afloat.

Maybe they learned to stay quiet.

So others wouldn't fall apart.

Maybe they learned to anticipate everyone else's needs for their own.

You don't need to judge any of this.

You don't need to relive anything painful.

Just witness.

Just see.

Let yourself whisper inwardly.

I see you.

I see what you carry.

I see how early this began.

And now imagine that around this younger version of you there is a glowing outline of a badge pinned to their chest.

You don't have to read its words clearly.

It might say the good one or the helper.

Or the strong one.

Or the one who keeps the peace.

Or maybe it simply radiates the expectation to take care of everyone.

This badge may have looked shiny once.

Admired,

Praised,

Rewarded.

But I invite you to notice now how heavy it feels.

You may feel the weight of this in your shoulders.

Breathe into that.

Maybe you feel the weight in your chest.

Maybe your stomach.

Or anywhere else in the body.

Breathe into that awareness.

This is not blame.

This is just witnessing.

And witnessing is the first doorway to freedom.

Now I invite you to imagine your adult self stepping forward standing beside this younger you.

You now with the wisdom compassion and gentleness needed.

And I invite you to look at that badge again and notice that you can touch it.

Your fingertips brushing the metal or fabric of this old identity.

And ask gently is this mine to carry now?

And I invite you to listen not with your ears but with your intuition.

Often the body answers first.

Allow yourself to breathe into this and you might feel a softening.

A sense of relief.

Now gently unpin the badge from your younger self.

There is no force.

It comes off easily as if it were never truly yours.

And I invite you to place the badge in your hands and feel how its weight changes when it is no longer on your chest or on your heart.

And I invite you to breathe deeply and hold it with gratitude because this badge helped you to survive.

It helped to keep you safe in that moment.

It helped you to navigate a world that asked too much from you too early.

It protected you even as it limited you.

So say softly inwardly thank you for what you helped me to endure.

But I don't need to wear you anymore.

Now I invite you to imagine placing the badge into a small bowl or into the ground or handing it into a gentle light,

A violet light that dissolves it safely.

And take some deep breaths as you do it and watch it dissolve.

And disappearing in erasure.

Not disappearing that way but transforming into something lighter,

Brighter,

Into self-respect,

Into boundaries,

Into self-love,

Into inner freedom.

Take some deep breaths into this.

What once was obligation now becomes inner strength.

I invite you to breathe this in.

Breathe in inner strength.

Breathe out obligation.

What once was self-sacrifice now becomes clarity.

Breathe in clarity.

Breathe out self-sacrifice.

What once was a role now becomes choice.

Breathe into that choice.

Breathe out the role.

Feel the space on your chest where the badge once was.

I invite you to breathe into the space and notice that freedom.

Breathe in that freedom.

Breathe in the openness.

I invite you to place your hand there now if you wish and feel the warmth of your own inner touch.

Maybe if it's on your heart,

Making small gentle circles there and whisper inwardly,

This space belongs to me now.

My worth is not measured by how much I give away.

I am allowed to choose myself.

Now I invite you to imagine your younger self looking up at you without the badge.

They look lighter,

Freer,

More like a child,

More like themselves.

You kneel down and sit beside them and you say,

You don't have to take care of anyone anymore.

I take care of you.

Watch how they respond.

Maybe with relief.

Maybe with tears.

Maybe with a bit of confusion that slowly melts into safety.

Invite this younger version of you to step into your heart space.

Step into the light there.

Not to disappear,

But to finally have somewhere safe to rest.

And as they settle into that place,

Feel a new warmth spreading through your chest.

A warm gold or soft pink light.

Breathe into this light.

This is the light of reclaiming self-trust,

Self-permission.

Deep breath and let it expand with each breath.

And as we continue to take a slow,

Deep breath in,

Bringing in this beautiful light,

Continue to breathe and let it roll out gently.

As we begin to feel into our body again the weight of you,

The temperature of the air,

The support beneath you.

Know that awareness is a practice.

And that releasing is a process.

And you don't have to be free all at once.

But you've begun.

You've begun the journey.

And each time you feel yourself slipping back into that old role,

You can return to this place inside of you.

This place in your heart.

The space where the badge is gone and your heart is your own.

Take another last slow,

Deep breath.

And when you're ready,

I invite you to gently open your eyes carrying with you not a badge,

But a new truth.

You were never meant to earn love.

You were always meant to receive it,

Including from yourself.

Simply by seeing them with this clarity you've already begun the work of loosening their hold.

As we take one last easy breath in and let it melt out slowly.

I thank you so much for being here.

Thank you for choosing this space.

May you walk forward with a lighter heart,

Clearer sense of self,

And the quiet knowing that you are so worthy.

Not for what you do,

But simply for who you are.

Thank you,

And namaste.