Hey there , this meditation is for anyone navigating the unknown . You know those moments when , when the ground beneath you feels maybe a little shaky , or when the answers aren't clear , and when the weight of worry and stress or burnout feels like almost too much to carry alone . This is a space to breathe , a safe place just to listen to my voice and soften A space and a place to return , to arrive . Be here with me in this present moment . Let your eyes close or gently soften your gaze . If you can't close your eyes and allow the breath to come just as it is , no need to fix it or change anything
yet . Let's begin by gently scanning your body , starting at the crown of your head , your jaw , your shoulders . Notice where you may be holding any tension , gently breathing and with your next exhale maybe invite even just 5% more to release . Feel unhinging slightly , your hands and wrists loosening . Let your body begin to remember what it feels like not to brace . No-transcript . I am safe in this moment . I am allowed to pause . Let's practice a breath technique called box breathing , which is known to calm the nervous system and reduce stress
. So you're going to inhale for a count of four , three , two and one , two and one , holding for four , three , two , one and exhale for four , three , two , one and hold three , two and one . Let's do three full rounds together Inhale two , three , four . Hold two , three , four . Exhale two , three , four . Exhale two , three , four and hold two , three , four . Inhale two , three , four . Hold two , three , four . Exhale two , three , four . Hold two , three , four . Inhale two , three , four , exhale , doing great , three , four and hold Two , three , four . Nicely done . Now let's return to your natural breath , but stay connected to that rhythm .
Speaker 1Let's do a visualization now . I want you to visualize yourself carrying a heavy backpack . It's full of things that don't belong to you anymore Old fears , responsibilities you never
meant to pick up , silent pain that you're holding unspoken tension . And I want you now to gently imagine taking that backpack off , loosening it off of one shoulder and then the other , gently setting it down , watching as the earth accepts it , as you release its weight . You don't need to carry everything . It's not on . You . Take a deep breath here and exhale any extra weight , whispering to yourself I can care without carrying , I can release without letting go of myself . Now , offer yourself some compassion . Let's set an intention to do so . Let's set an intention to do so an intention to offer yourself some compassion .
Speaker 1Burnout often comes when we forget our own needs and push beyond in order to fulfill old needs , others needs , unrealistic things . But you are not a machine . You are a living , breathing , beautiful , feeling human being . Place a hand over your heart or anywhere that feels nourishing ,
silently repeating May I give myself what I need , may I soften my inner dialogue , may I trust that healing begins with care and my access to healing begins with me , with slowing down , with acknowledging where I am , with taking the time to breathe and re-center . This is your permission to give yourself what you need . Rescript your inner dialogue to serve you . Let go of anything that is holding you down , and trust when I tell you that healing truly begins with care .
Speaker 1As you continue to breathe into this intention , begin to slowly draw your awareness back to your surroundings . What might be feeling different , simply by taking the time to unwind , to let go , to stop holding on so tightly . Wiggle your fingers and toes now , as if for the first time , discovering these beautiful digits that you hold . Smile if they make you smile . Toes and fingers can be funny if we let them Notice the support beneath you , unassuming and unconditional . Take one more deep breath in inhaling possibility and exhaling heaviness as you move back
into your day . Know this this you are allowed to circulate and rejuvenate your energy . You don't need to protect it , you simply need to take care of it . You are allowed to take care of yourself . It's what you're here for . And uncertainty , my friend , does not mean that you are lost . It means that you are still becoming . That is a beautiful place to be . You can return to this meditation whenever you feel stressed or burned out , overwhelmed or uncertain . Namaste , my friends .