Welcome to Wear It Soft.
If you're here right now,
You might be in the middle of a flare,
Or a moment where your skin feels suddenly louder and harder to manage.
When your body reacts like this,
It can bring up fear,
Uncertainty and that instant sense of panic,
Of not knowing what comes next,
Or how long this will last.
Even though you may not be able to control everything your body is doing right now,
There is something you can gently support.
How you meet yourself in this moment.
Remember,
What flares up,
Must calm down.
That doesn't mean you need to force it,
Fix it,
Or rush it.
It simply means that this state isn't permanent,
Even if it feels intense right now.
Each time you respond with steadiness,
Rather than panic,
Your body learns something important.
That it's safe to get through this.
Over time,
Flares can become less frightening.
Not because they never happen,
But because your nervous system learns you won't abandon yourself when they do.
That you have your own back.
This practice is here to help with that.
A way to stay with yourself gently,
Without making things harder on your body.
In a moment,
We'll move into a simple breathing practice.
We'll be using a steady,
Counted rhythm,
With a slightly longer exhale than inhale.
This kind of breathing gives your system something predictable to rest into.
It can help take the edge off that feeling of being on high alert,
And gently signal to your body that it's safe to start settling.
The counting also gives your mind somewhere to land,
Which can be helpful when thoughts feel fast or hard to slow down.
This doesn't need to take a lot of effort.
If your mind wanders,
That's okay.
You can simply return to the count when you notice.
Just staying with the rhythm is enough.
Like anything,
This gets easier with practice.
Even on days where it feels awkward or subtle,
Your body is still learning from it.
And if at any point you need to adjust,
Pause,
Or step away,
You're allowed to do that.
This is a soft place.
When you're ready,
Allow your attention to settle on your breath.
There's no need to change it.
Just notice that it's here.
In a moment,
We'll begin a gentle rhythm.
A steady inhale,
Followed by a slightly longer exhale.
I'll guide the count for you at first.
All you need to do is follow along.
We'll start together.
Inhale.
And exhale.
Inhale.
Again,
Inhale.
Exhale.
Let the inhale arrive easily,
And let the exhale take its time leaving.
Again,
Now I want you to keep breathing this way.
I'm going to add in some counts in for 4 and out for 6.
I want you to keep this breath going while I add in some grounding reminders throughout the exercise.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
Let the inhale arrive easily,
And let the exhale take its time leaving.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
If your mind wanders,
That's okay.
You're not doing anything wrong.
You can simply return to the count when you notice.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
There's nothing else you need to attend to right now.
Nothing else that needs your energy in this moment.
Inhale.
2,
3,
4.
Exhale.
Inhale.
2,
3,
4,
5,
6.
Let the exhale feel a little heavier,
As if it's gently dropping away from you.
Inhale.
2,
3,
4.
Exhale.
Inhale.
2,
3,
4,
5,
6.
You don't need to try hard.
You don't need to get this perfect.
Just being here with yourself is enough.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
Notice how each exhale creates a small pause at the end.
A moment where nothing needs to happen.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
If it feels okay,
Imagine the weight of whatever's been worrying you being carried out on the exhale.
Not pushed away,
Just given somewhere to rest for now.
Inhale.
2,
3,
4.
Exhale.
2,
3,
4,
5,
6.
You've been navigating a lot lately,
And right now you don't need to hold it all of it at once.
Inhale.
2,
3,
4.
Exhale.
Exhale.
2,
3,
4,
5,
6.
From here,
You're welcome to keep following the count,
Or if it feels natural,
You can let the rhythm continue on its own.
I'm here with you,
And I'll let you breathe for a few moments here.
If you notice your breath drifting back to a shorter pattern,
That's okay.
You can gently return to the longer exhale whenever you like.
There's nowhere else you need to be right now.
Nothing else that matters more than staying here with yourself.
Let the inhale arrive,
Let the exhale fall away.
If counting feels helpful,
Maybe this is something you can return to,
Or something you can continue to silently keep in your mind.
If not,
Simply let your breath find the pace it wants to keep.
Notice how your body responds when the exhale has more space.
Without analyzing,
Just noticing.
Let each exhale be a quiet reminder that you're allowed to move through this moment gently.
There's nothing else you need to do right now.
Nothing else you need to manage.
Let the counting soften now.
Allow the breath to move in the rhythm that it finds.
If your mind drifts again,
That's okay.
Just gently come back to the feeling of the breath leaving your body.
We'll stay here for a few more breaths.
When you're ready,
Allow the breath to fully return to its natural pace.
No counting and no guiding.
Notice that you're still here,
And that you stayed with yourself through this moment.
You found a place of softness inside something hard,
Even momentarily.
And that's something to be proud of.
As we come to the end of this practice,
Remember that each time you return to it,
Your body learns a little more how to settle.
Return to this practice as often as you need while you practice being gentler with yourself.
Take what you need,
Leave the rest.
You're always welcome back here,
Where it's soft.
