Releasing What Isn't Yours

This guided practice is designed to help you gently release what you’ve been holding that was never yours to carry in the first place.
Through calming imagery and subtle, body-based suggestions, you’ll be guided to soften the emotional load, reconnect with your own internal boundaries, and allow your nervous system to reset.
This is not about confrontation, fixing relationships, or pushing anything away.
It’s about learning how to care without carrying, and support without self-sacrifice.

Transcript

Welcome to this meditation to help you release what isn't yours.

Take a moment to settle yourself.

Let your body find a position that feels supported.

You don't need to hold yourself up here.

You can let something else do the holding.

If it feels comfortable,

Gently close your eyes or soften your gaze.

Begin by noticing your breath.

Not changing it,

Just noticing it moving in and out.

As you listen you might already be aware of a familiar feeling.

A sense of carrying,

Holding,

Managing.

For many people this shows up as tension in the shoulders,

Tightness in the chest or a constant sense of responsibility.

You don't need to analyze any of it.

Your body already knows.

Now imagine that you're standing in a calm,

Neutral space.

Nothing demanding your attention.

Nothing needing to be done.

In front of you is a surface.

Could be a table,

A bench,

Or the ground.

It's somewhere solid and steady.

And without needing to name everything,

Imagine placing down what you've been carrying.

Expectations,

Emotional responsibility,

Guilt.

The feeling that it's all somehow on you.

You may notice your hands unclenching.

Your shoulders dropping.

Your breath deepening on its own.

Some of these things may have been with you a long time.

That doesn't mean you need to keep them.

Quietly remind yourself just because I can carry this doesn't mean I have to.

Take a breath.

If it feels difficult to put down,

That's okay.

There's no forcing here.

Simply allow your unconscious mind to decide what can be released now.

Even a small amount is enough.

Notice how your body responds as the load lightens.

A little more space.

A little more ease.

Now bring your attention to your chest.

You might like to place a hand there.

Let this message settle in,

In your own time.

I can care without carrying.

I can support without sacrificing myself.

These are not boundaries you need to explain.

They are boundaries your nervous system recognizes.

Spend a few moments here.

Letting your system recalibrate.

Learning what it feels like not to hold everything together.

Nothing is falling apart.

Nothing bad is happening.

You're simply returning weight to where it belongs.

And when you're ready,

Begin to notice the space around you.

The surface beneath you.

The sounds in the room.

And take a deeper breath.

And as you return,

Know this.

You don't have to pick everything back up again.