Connecting with SuperKate: Exhausted, overwhelmed, but still believing change is possible.
You keep telling yourself you’re fine.
You answer the emails, talk to the teacher, get the dog to the vet — all while holding everyone else’s emotions together and promising them it’s going to be okay. No one questions it because you’ve been doing it so long the anxious stomach flutter and tight shoulders have become your baseline.
At the end of the day you collapse and scroll. The animal videos seem to quiet the nagging internal voice, until the news reminds you how bad things are and you go back to thinking you’re not doing enough. So you keep adding things to all the lists you have to feel like you’re being productive. You tell yourself you’ll figure it out next week. And next week comes and goes.
You’re not broken. You’re exhausted on a level you can’t quite explain — and somewhere underneath it all, you know something has to change. It was all supposed to be better than this, right?
I’m SuperKate, your somatic life coach. I’ve been that person, hoping that if I just kept telling myself “it’s fine” then it would eventually come true — even though my body never believed it. Connecting with SuperKate is where working moms, female entrepreneurs, and women caregivers come to feel better — one small shift at a time.
You don’t have to have it figured out. Neither did I. But I’ve got you.
Connecting with SuperKate: Exhausted, overwhelmed, but still believing change is possible.
Guided Meditation - French door breath
•SuperKate Slepicka - Somatic Life Coach - Nervous System Regulation and Strategy•Season 1•Episode 2
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This ten minute guided meditation uses a simple breath visualization to help you release tension in the back body, quiet the noise, and return to your day with a clearer mind.
Find a comfortable spot to sit or lie down — and if now isn't the right time, bookmark it for later.
Welcome to Connecting with Super Kate. This is one of the variety of episodes I will be offering. I have been giving guided meditations through my movement classes and my one-on-one coaching for years now. It has been a source of relaxation after movement. And just when my clients are feeling caught up in the chaos and stressing out about things, I offer these guided meditations and they are able to relax and return to their day, return to their evening with a clearer mind and the ability to focus, the ability to just enjoy whatever they have next. So I will be releasing a guided meditation each month, perhaps more if I feel inspired to. And hopefully you will use these as an opportunity to set time in your schedule for you to relax, for you to take time for yourself to give your body and your mind space that typically gets taken up by everything and everybody else. I invite you to either find a space to relax right now where you can sit quietly or lay down or at least bookmark, download this episode to use later. These guided meditations will be around 10 to 15 minutes each. I know that can seem like a lot sometimes to set aside, but I do believe that it is important for us to take time for ourselves to give that back to ourselves. So I encourage you to set aside that time. So here we go. Finding a space to sit or to lay down comfortably, and noticing what you need to feel comfortable. Do you need some support under your legs? Do you need support underneath your neck? Where would you like your hands to be, alongside you or in your lap? All of these choices are up to you today. There is no one way to meditate. This is your chance to find that position. And now that you have found that position, just begin to notice where your breath is. Where is your breath in your body? When you inhale, does your breath go towards your shoulders? Does your breath go towards your ribs? Or does it go towards your stomach? As you slowly inhale and exhale, just begin to notice where you naturally send that breath. You can inhale through your nose or mouth, exhaling through your nose or mouth. What feels most comfortable to you today? Bring your breath a little bit more towards your back ribs. And in your mind, imagine a pair of French doors. Pair of French doors that are wood with lots of little windows in them. And on the other side of those doors is a place that you feel is relaxing to you. Perhaps that space is a beach. Or perhaps it is a snow-covered mountain. Or maybe it's a field filled with wildflowers. That space is on the other side of those doors. And now in your mind and in your body, you're going to imagine those doors are on your back, right around where the back of your ribs are. And as you sit or as you are laying down, you begin to inhale towards those French doors that are on your back. Every time you inhale, those doors begin to open a little bit.
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Every inhale, the doors widen, letting in that beautiful view.
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Every inhale, as those doors open more, not only is your back relaxing towards that view, you are also feeling that fresh air coming in from that space, coming in from that nature that exists outside those French doors. You exhale all of that natural, beautiful, clean air. You exhale it out through your body. You exhale it out through the fronts of your shoulders. You exhale out through your fingers. You exhale out through the fronts of your hips.
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You exhale out the lower part of your legs. You exhale out through the bottom of your feet.
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You're inhaling those doors wider, the back side of your body, relaxing, releasing into that space, and you're exhaling all of that amazing fresh air through your body.
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Inhaling and exhaling, inhaling and exhaling as you lie there, as you sit there, feeling the breeze through the French doors, feeling the breeze on the back of your neck, feeling your head relax, feeling your jaw relax, releasing the tongue from the top of the mouth.
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Take another big inhale and exhale, and ever so slowly you begin to move your fingers just a little bit, and you move your toes just a little bit. You still feel that expansiveness across your chest. You still feel that fresh air emanating from the front of your body.
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And you move your fingers just a little more, and your toes a little more.
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And ever so slowly, as you feel ready, you can begin to move your head.
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Open your eyes if you close them. And coming back into the space that you're in noticing one or two things in the room with you.
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And that breath returning to its natural rhythm as you return into this present moment.
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I want to thank you again for being a part of this, for taking the time for you allowing yourself this opportunity to relax and be here with your body. Thank you again.
