Meditation When You Feel Overwhelmed

This meditation is a quiet space to meet yourself as you are.

Rather than trying to change, fix, or understand what you’re feeling, you’re invited to slow down and simply notice. Emotions may appear clearly or they may show up as sensations, textures, or a sense of not knowing. All of it is welcome.

Guided with warmth and simplicity, this practice gently brings awareness to the breath, the body, and the subtle intelligence that already knows how to hold experience with care.

There is nothing to achieve here.
Nothing to resolve.
Just presence, meeting what’s alive, together.

This meditation is especially supportive when you feel overwhelmed, uncertain, emotionally tender, or simply in need of being met with softness.

Transcript

Take a moment,

There's nothing you need to do,

Nowhere you need to go.

Just allow yourself to be here now,

I'm here with you,

Before we name anything,

Let's slow the moment just a little bit,

Notice how you're breathing,

Not doing it,

Just noticing it.

The exhale leaves,

Something in you is already aware,

Softening your shoulders,

Softening your jaw,

Grounding into this moment.

As you ask,

Help me reflect on what I'm feeling,

I sense a quiet openness,

Maybe mixed with not quite knowing,

That's okay.

Often what's present isn't a clear emotion,

But a texture,

Heaviness,

Restlessness,

Tenderness,

Or even numbness.

Breathe,

Slower,

Take a deeper breath in,

Deep into the belly as it rises,

As you exhale it falls.

You might gently ask inside,

What is most alive in me right now?

Not what should be there,

Just what is.

See if there's a place in the body that seems to be carrying this feeling.

The chest,

The belly,

The throat,

The shoulders,

No need to interpret it,

Just notice.

Let the next breath meet that place,

Not to fix it,

Just to be with it.

Sometimes the breath knows how to listen better than the mind.

If there's confusion,

Let confusion be here.

If there's thoughts,

Just let them be.

If there's ache,

Let ache be here now.

And if there's calm,

Even briefly,

Let that count too.

You don't need to get anywhere from this moment.

Something in you is already holding the feeling with awareness,

And that is enough for now.

Put your left hand on your heart,

And your right hand on your belly.

Breathe,

Stand here as long as it feels right.

And when you're ready,

You can notice the breath again,

Still moving,

Still here.

Let this awareness remain open,

Carrying gently into whatever comes next.

There's nothing to do,

Just this quiet being,

Continuing.