Hi and welcome to the guided counterpose meditation for overwhelm and stress relief.
In yoga,
We use counterposes to bring the body back into balance after holding something strong or intense.
That same idea can support us in life.
When you feel weighed down by stress or responsibilities,
A counterpose offers relief and helps you reset.
This guided meditation invites you to find that reset.
Through mindful breathing,
Gentle body awareness,
And visualization,
You soften the pose that you've been holding.
That might be stress from work,
Family responsibilities,
Or emotional heaviness.
In its place,
You invite ease,
Calm,
And renewal.
This practice is perfect for beginners as well as experienced meditators.
It offers stress relief,
A reset for your nervous system,
And a reminder that balance is always within reach.
Keep in mind,
This space is for you to pause,
Find balance,
And find your counterpose in everyday life.
Before we begin,
Find a comfortable position.
You might be seated with your feet grounded on the floor,
Or lying down with your arms resting softly at your sides.
Allow your body to settle.
Take a slow,
Steady breath in through your nose,
And exhale gently through your mouth.
Again,
Inhale deeply,
Filling the body with air,
And exhale,
Letting go of tension,
Letting go of effort.
Know that for the next few minutes,
There is nowhere else you need to be.
This time is just for you.
Start by bringing your attention to the crown of your head.
Imagine a gentle wave of relaxation moving downward,
Softening your forehead,
Your eyes,
And your jaw.
Notice your shoulders.
Without forcing anything,
Let them drop a little farther away from your ears.
Feel that wave of relaxation moving into your arms,
Through your hands,
And all the way to your fingertips.
Now soften your chest,
Your belly,
And let your breath move naturally.
No need to control it.
Feel that ease flowing into your hips,
Your legs,
Your feet,
And grounding you into the earth.
Your whole body is here,
Supported,
And safe.
Now gently bring to mind one area of life that has felt like a pose you've been holding.
Maybe it's work stress,
Family responsibilities,
Financial worries,
Or simply the invisible weight of doing and giving.
Notice where this pose lives in your body.
Do you feel it in your shoulders,
Your chest,
Your stomach?
Just observe,
No judgment,
And acknowledge the effort it takes to hold this pose,
Or to carry this weight.
Recognize your strength in showing up,
And notice how heavy it can feel when there is no release.
Now ask yourself,
What is the counter pose to this?
If your pose is the effort,
What would ease look like?
If your pose is giving,
What would receiving feel like?
If your pose is holding tension,
What would release mean for you right now?
And allow an image,
A word,
Or a feeling to arise.
Maybe for you it is rest,
Joy,
Maybe it's laughter,
Stillness,
Or simply the permission to pause.
Breathe that counter pose into your body.
With each inhale,
Invite balance,
And with each exhale,
Let go of what no longer serves you.
Inhale,
Inviting balance,
Exhaling,
Letting go of what no longer serves you.
And let's take three deep,
Steady breaths together.
Inhale with a thought,
I receive balance.
Exhale with a thought,
I release what I no longer need.
Again,
Inhale,
Balance.
Exhale,
Release.
And one more,
Inhale deeply,
Balance.
Exhaling fully,
Release.
Take a moment to notice how your body feels compared to when we began.
That pose may still be there in your life,
But by giving yourself this counter pose,
You've created balance,
You've softened,
You've reclaimed a piece of ease.
Carry this feeling with you into the rest of your day,
Knowing that you can return to this practice anytime.
As you're ready,
Slowly bring your awareness back to the room,
Wiggle your fingers and your toes,
And gently open your eyes.
Take this reminder with you.
Balance isn't about doing it all.
It's about honoring both effort and release.
