Wired, Tired, And Done For Overwhelmed Nervous Systems

In this guided meditation, Wired, Tired, and Done, I invite you to arrive exactly as you are—frazzled, flat, foggy, or simply exhausted. You don’t need to feel calm or “together” to be here. You only need to start.
We begin by choosing a comfortable place to rest—chair, bed, or floor—and gently acknowledging:
“I start now.”
“I am here. I am breathing. I am alive.”
From there, we soften the body, welcome the nervous system we have in this moment, and practice awareness without fixing or judging.

Transcript

Welcome, Lauren here. I named today's meditation Wired, Tired and Done because I think that word done resonates with all of us at times. I know it certainly does with me. Even when I say the word done, I'm done, There is a feeling of release, A feeling of acceptance in saying the word, In inventing the word. I think it can be helpful at times to truly acknowledge how you feel when you start a meditation and noticing how that feeling or those patterns of feelings and thoughts evolve through the process of meditating. With that, Let's start! Choose a place in which to meditate, It might be a comfy chair, It might be your bed, Perhaps you choose to lie upon the floor. It is your choice. Choose the space which resonates with you right now. This is a space for you, So allow it to be so. Sit down or lie down comfortably and when you are ready. Let's start. Here you don't have to feel calm. You don't have to feel calm to be here. You don't have to be coping well to be in this space. You only have to arrive. You only have to start here with who you are right now. Know that. Know that exactly as you are now, You are okay. With the nervous system you have right now. Start now. Perhaps you'd like to say to yourself right now, I start now. Internalize that thought. I start now, And that's okay. All prior moments are finished. They will only continue to exist in your mind. If you choose to hold on to them. You create yourself. Start to relax. Start to let go. Your role, Your job right now is to arrive. What does it mean to arrive? It means to turn up as you are right now. Nothing you have to fix, Nothing you have to get right. You don't have to be perfect. You just have to be you. As you are right now. Relax, Release. Without expectation. Without requiring anything, Without any demands. Turn up with the nervous system you have now. As you do so, As you do this practice, Choose what feels safe enough. Be mindful, This is not about getting it completely right. This is not about being perfect. It's about an evolution. If it feels okay, Soften your body, Allow different parts of your body to just soften. Think of the word soften. What does it mean to soften? There is nothing brutal, Nothing harsh about softening. It is slow, It is gradual. It allows. Breathe, Breathe in and out. Sometimes during meditation we feel comfortable breathing in certain ways. Sometimes we don't. Be mindful this practice is for you. So do what suits you. We are going to suggest different ways to breathe, However you choose. How to breathe, What suits you. Breathe in and out gently. The first step is to breathe gently, Softly. What does it mean to breathe gently and softly? There are no demands here. No demands. Allow the breath that comes. Now, Notice where you are physically. Where are you right now? Perhaps on a chair? Perhaps lying down, Perhaps in a bed. Just notice. You might even say to yourself silently, I'm sitting in a chair. I'm lying on a bed. Be aware by being aware of the moment we start a process of releasing. We cannot effectively release without starting with awareness. Awareness of where you are right now. Begin by quietly noticing you are here, You are breathing, You are alive. You might even say to yourself, Silently, Or whisper out loud, It's up to you. I am here, I am breathing, I am alive and breathe. I am here. I am breathing. I am alive. I am here, I am breathing, I am alive. And allow some space now, Some time. Rather than rushing to the next stage of this practice, Sit in this moment. I'm here, I'm breathing, I am alive. Here you don't need to feel anything in particular. You don't have to feel good. You don't have to feel calm. You are simply here. And that's enough. If you wish to do so, Say to yourself silently, I am simply here and that is enough for me right now. If you wish to do so, Imagine placing one hand upon your chest or heart space. Just imagine, Visualize. And say to yourself silently, This is how I am right now. This is how I am right now. No fixing, No judging, Just noticing. Allow a little time to pass. Almost as if this is the entire practice. Nothing more needed. No fixing, No judging, Just noticing. That sensation of being enough. This is enough. Breathe, Release. Allow time to pass. As if time is all that is required. Imagine with each moment of time, You are further healed. Healing occurs. Notice time passing as if it is a gift. Of course, It is a gift. Time is a gift, But truly notice and explore this concept, That time is a gift. This is how I am right now, No fixing, No judging, Just noticing, And allow time to pass. Find reward in time. In each delectable moment. Now let's notice the breath. Be mindful that at times breathing may be limited. Each time we meditate, That meditation follows prior moments, And sometimes those prior moments, They might be less than pleasant. And they may affect breathing. Just notice that. If you feel capable of doing so, Breathe in through the nose and out through the mouth. Allow time. In through the nose, Out through the mouth. In through the nose, Out through the mouth. Allow the space between thoughts. Now if it feels okay to do so, Breathe in for four, Hold for two, Out for six. In for four, Hold for two, Out for six. If you're not up to that, That's fine. Gently just lengthen the exhale. This is not about getting it right. This is not about the numbers. This is about lengthening the exhale just a little tiny bit. Now as you breathe out, Say to yourself silently, Thank you body. Thank you body. Consider your organs working, Consider your heartbeat, Consider your lungs. Thank you, Body. Each time you breathe out, Thank you body. If at any time the counting feels like too much, That's fine, Let your breath move at its own pace. Say to yourself silently, This is more than enough, I am more than enough. This is more than enough. I am more than enough. This is more than enough. I am more than This is more than enough. I am more than enough. Softening the edges of wired, Tired, And done. Gently notice the feeling, The tone of your nervous system, Gently. How does wide, Tired, And done show up in your body right now? Where do you feel wired? Where do you feel tired? Where are you done? You are the noticer, The observer. So you don't get attached, You don't get stuck to this process, You don't get stuck to a feeling. You look down upon the feeling Perhaps there is a feeling or a buzz of anxiety. Notice any anxiety. Maybe there is a heavy fog of fatigue, Maybe brain fog. Maybe a tired ache behind the eyes, Or a spent sense of I don't even know what I feel. Notice Whatever is here, It is welcome. It is welcome. We are not trying to erase it. We are simply going to soften the edges. If you can bring your awareness to parts of you, That feel tight or tired or overlooked, Overworked, Do so. Where do you feel tight, Tired or overworked? Maybe the jaw? Maybe the shoulders, Perhaps one part of a shoulder, Maybe the chest? Maybe the belly. As I'm speaking to you, I've got to share with you, I'm looking over the hills. And i'm speaking to you i can see a family of four kangaroos that have hopped up to my window. So, As I speak, I watch the kangaroos. There is one joey. They cannot see me because I'm being very still. Just beautiful. Relax your jaw, Shoulders, Chest, Belly. And say quietly, Silently at yourself. I see you. I feel you. You're allowed to soften a little. I give you permission. Speak to your body. Whisper to your nervous system. Your nervous system can become heightened. In order to protect you, In order to keep you alive. Allow your nervous system to soften. We're not asking for everything to melt away miraculously. We are just softening the edges. Allowing a little bit more acceptance. A dash of letting go. A hint of kindness. There are five kangaroos now. And one of the kangaroos just stretched. And reached with its little arms up high. We are just softening the edges, A little more acceptance, A dash of letting go, A hint of kindness, A hint of kindness. Relax, Release. Breathe. See your breath, The act of breathing as a journey. Be content with the way you breathe now. There is a message in the way you're breathing now. Listen, Actively listen to your body. The answers are always held within our body. Listen. Anchoring in the body. Now feel the support beneath you, The weight of your body, Wherever you are. Feel that sense of sinking, Sinking, Truly resting. Feel the bed beneath you, The chair, Perhaps the floor. Let yourself think a little more. And a little more. And a little more. . . If it feels okay to do so, Whisper to yourself silently inside your mind, Right now, In this moment, I am supported. Right now, In this moment, I am supported. Right now, In this moment. Aye. Am supported. And now in this moment I am supported. Right now in this moment I am so supported. Now bring your attention to your face. Notice their weight. Invite your feet to soften. Perhaps say to yourself. I am safe enough. Feel a sense of being anchored, Grounded. Raised nipple. Feel a sense of reality. This is what it is. I'm here. I accept. I am just here. I'm here in this moment. I'm not in the stories of yesterday. The stories of yesterday are finished. They do not define me. Unless of course I choose to allow them to do so. I create my Now. I create my Now. Relax your body, Face. Next. Arms. Shower is. Notice each time you relax it's a little different. Allow it to be so. Be curious. Why is my relaxation practice the way it is today? What is there to learn? Relax your nose, Your eyes, The palms of each hand your chest, Your belly. Relax your back, Lower back, Middle back, Upper back. Show this. Be aware. Imagine your awareness is like a feather. Be feather-like in your awareness. There is no harshness about this awareness. It is gentle. It is accepting. A sense of it is what it is, And I'm okay anyway. Feel a sense of ease. What does it mean to feel ease? There is a smoothness, There is a tolerance, An acceptance, Perhaps a little bit of forgiveness. What does AIDS mean to you? Few A's. Invite yourself. You are allowed to soften, You are allowed to rest. Let's imagine now the friendship circle. Imagine that you are seated in a friendship circle. You feel the camaraderie. The collaboration, Yet you are also comfortable in your own skin, As an individual. You notice people around you, You notice souls around you. But you are comfortable in your own skin. I have just noticed one of the kangaroos has a tiny joey in its pouch. I'm so lucky to see this. And the mother is tending to the joey in the pouch. She's got her nose down, Checking and being loving. Relax your body. Each person has their own story. Each person, At times, Attempts to validate their story. Make their story right. You can, At any time, Change your story. No one can tell you what your story is. They can only talk about their story. We do not allow others. To define who we are, We do not listen to the labels that others may give us. We do not take on the judgment of others. We are our own person. Imagine now sitting in that friendship circle. You enjoy the sense of community. The friendship, But you know who you are. You know who you are. You are not a people pleaser. You have boundaries. You have the ability to say, No. Now imagine this circle in the middle of the circle. Is either a lamp or a candle. There is a steady glow. Everyone here. Feels comfortable. There is a shared energy of friendship. Shared humanity. Shared regulation. There is a co-regulation. Where the energy of one person regulates and calms another person. That is co-regulation. You belong in this circle, These are your people. You don't have to hold it all together here. You don't have to get it all right. You are part of this community. You belong here. These are all people learning to be kinder to themselves. You are one of these people. If it feels okay. Silently say to yourself, We are all doing the best we can. With the nervous systems we have. And that's okay. That's okay Relax, Release your body. I just saw a cockatoo, A white cockatoo fly past. Did you hear that? Perhaps you heard. Perhaps. It's a beautiful cockatoo. Relax, Release. Consider this practice. Consider the act of breath. Now the cockatoo has landed outside the window. I have five kangaroos. One tiny joey, And a raucous cockatoo Consider the title of this practice, Being Done. That feeling of being done. We will reach that point at times. First step is to accept it. Accept, Identify, I feel done. Then next, Separate yourself slowly, Gently from the feelings. The feelings and the thoughts. So there is a bit of space. See that space as a stream, So on the other side of the stream are the feelings and thoughts of being done. Listen or imagine yourself listening to the stream. Now allow that stream to become a river. You are separated from your feelings and thoughts. See that separation grow. You are not your feelings, You are not your thoughts. You may feel as if you are done. You may identify that feeling and then slowly, In your own time, Separate yourself. You can get back up. You can separate yourself from feelings, From thoughts. Praise. Relax your complete body. Consider the friendship circle, Relax your body, Consider the breath, See the stream, The river, Separate thought, Separate feeling. Feel that sense of inviting yourself to this moment. You are not your memories. You are not what has occurred in your life. You are a new version of yourself in every moment. And there is beauty in that. Through adversity we grow. Time heals if we reflect positively and let go, Identify the moment, And invite our nervous system to heal. Give our nervous system permission to let go of old stories. Work towards stopping the process of layering. Multi-layering narratives with more and more evidence. We might have a particular story in our life. And perhaps we look for ways to prove it as right. Choose not to do that. A story is a story in itself. You do not have to layer it. You do not have to prove it. One person can treat you badly and that is that. That is who they are, It is not you. Perhaps there may be an event at work, At home. Within the family, Within the community, And you may feel a number of feelings and thoughts. You can feel other feelings, Other thoughts. It is a practice. Choose to practice. Release, Relax your body. Imagine that your body holds on to every story you've ever experienced. Every story you've ever told yourself about yourself. Imagine that you can go to each part of your body and gently, Lovingly release the stories. The stories of your childhood, The stories of relationships, Of family, Release. Let go. Release arms. Legs. Fate. Hands. Heart space. Belly. Release organs The cockatoo has now landed in a wattle tree, A wattle tree bush. There is a beautiful contrast. Between the wattle, Which is yellow and green, And the white feathers of the cockatoo. It is just beautiful. The wattle is somewhat prickly. And I know I can see the feathers of the cockatoo. They are smooth. So we have the prickly beauty of the wattle and the smooth soft white feathers. And the bird is preening itself. It is so beautiful So beautiful. So beautiful. Relax, Relax, Release, Let go. At your pace Allow life. To pass by. Moment to moment. By moment. By moment. Each moment is a jewel. To be held up. To the light. The sky right now is heavy with clouds. The clouds are not too dark. And not too white. They have character. They are moving slowly and it is beautiful. It is beautiful. As you are. Relax, Release. Open yourself to healing. Open yourself to healing. Relax, Relax. Think of the word soften. What does it mean to soften? There is nothing brutal, Nothing harsh about softening. It is slow, It is gradual. It allows. Breathe, Breathe in and out. Sometimes during meditation we feel comfortable breathing in certain ways. Sometimes we don't. Be mindful this practice is for you. So do what suits you. We are going to suggest different ways to breathe, However you choose. How to breathe, What suits you. Breathe in and out gently. The first step is to breathe gently, Softly. What does it mean to breathe gently and softly? There are no demands here. No demands. Allow the breath that comes. Now, Notice where you are physically. Where are you right now? Perhaps on a chair. Perhaps lying down, Perhaps in a bed. Just notice. You might even say to yourself silently, I am sitting in a chair. I'm lying on a bed. Be aware by being aware of the moment we start a process of releasing. We cannot effectively release without starting with awareness. Awareness of where you are right now. Begin by quietly noticing. You are here, You are breathing, You are alive. You might even say to yourself, Silently, Or whisper out loud, It's up to you. I am here, I am breathing, I am alive and breathe. I am here. I am breathing. I am alive. I am here, I am breathing, I am alive. And allow some space now, Some time. Rather than rushing to the next stage of this practice, Sit in this moment. I'm here, I'm breathing, I am alive. Here you don't need to feel anything in particular. You don't have to feel good. You don't have to feel calm. You are simply here. And that's enough. If you wish to do so, Say to yourself silently, I am simply here and that is enough for me right now. If you wish to do so, Imagine placing one hand upon your chest or heart space. Just imagine, Visualize. And say to yourself silently, This is how I am right now. This is how I am right now. No fixing, No judging, Just noticing. Allow a little time to pass. Almost as if this is the entire practice. Nothing more needed. No fixing, No judging, Just noticing. That sensation of being enough. This is enough. Breathe, Release. Allow time to pass. As if time is all that is required. Imagine with each moment of time, You are further healed. Healing occurs. Notice time passing as if it is a gift. Of course, It is a gift. Time is a gift, But truly notice and explore this concept, That time is a gift. This is how I am right now, No fixing, No judging, Just noticing, And allow time to pass. Find reward in time. In each delectable moment. Now let's notice the breath. Be mindful that at times breathing may be limited. Each time we meditate, That meditation follows prior moments, And sometimes those prior moments, They might be less than pleasant. And. . . They may affect breathing. Just notice that. If you feel capable of doing so, Breathe in through the nose and out through the mouth. Allow time. In through the nose, Out through the mouth. In through the nose, Out through the mouth. Allow. The space between thoughts. Now if it feels okay to do so, Breathe in for four, Hold for two, Out for six. In for four, Hold for two, Out for six. If you're not up to that, That's fine. Gently just lengthen the exhale. This is not about getting it right. This is not about the numbers. This is about lengthening the exhale just a little tiny bit. Now as you breathe out, Say to yourself silently, Thank you body. Thank you body. Consider your organs working, Consider your heartbeat, Consider your lungs. Thank you, Body. Each time you breathe out, Thank you body. If at any time the counting feels like too much, That's fine, Let your breath move at its own pace. Say to yourself silently, This is more than enough, I am more than enough. This is more than enough. I am more than enough. This is more than enough. I am more than This is more than enough. I am more than enough. Softening the edges of wired, Tired, And done. Gently notice the feeling, The tone of your nervous system, Gently. How does wide, Tired, And done show up in your body right now? Where do you feel wired? Where do you feel tired? Where are you done? You are the noticer, The observer. So you don't get attached, You don't get stuck to this process, You don't get stuck to a feeling. You look down upon the feeling Perhaps there is a feeling or a buzz of anxiety. Notice any anxiety. Maybe there is a heavy fog of fatigue, Maybe brain fog. Maybe a tired ache behind the eyes, Or a spent sense of I don't even know what I feel. Notice Whatever is here, It is welcome. It is welcome. We are not trying to erase it. We are simply going to soften the edges. If you can bring your awareness to parts of you that feel tight or tired or overlooked, Overworked, Do so. Where do you feel tight, Tired or overworked? Maybe the jaw? Maybe the shoulders, Perhaps one part of a shoulder, Maybe the chest? May be the belly. As I'm speaking to you, I've got to share with you, I'm looking over the hills. And i'm speaking to you i can see a family of four kangaroos that have hopped up to my window. So as I speak, I watch the kangaroos. There is one joey. They cannot see me because I'm being very still. Just beautiful. Relax your jaw, Shoulders, Chest, Belly. And say quietly, Silently at yourself. I see you. I feel you. You're allowed to soften a little. I give you permission. Speak to your body. Whisper to your nervous system. Your nervous system can become heightened. In order to protect you, In order to keep you alive. Allow your nervous system to soften. We're not asking for everything to melt away miraculously. We are just softening the edges. Allowing a little bit more acceptance. A dash of letting go. A hint of kindness. There are five kangaroos now. And one of the kangaroos just stretched. And reached with its little arms up high. We are just softening the edges, A little more acceptance, A dash of letting go, A hint of kindness, A hint of kindness. Relax, Release. Breathe. See your breath, The act of breathing as a journey. Be content with the way you breathe now. There is a message in the way you're breathing now. Listen, Actively listen to your body. The answers are always held within our body. Listen. Anchoring in the body. Now feel the support beneath you, The weight of your body, Wherever you are, Feel that sense of sinking, Sinking, Truly resting, Feel the bed beneath you, The chair, Perhaps the floor. Let yourself think a little more. And a little more. And a little more. . . If it feels okay to do so, Whisper to yourself silently inside your mind, Right now, In this moment, I am supported. Right now, In this moment, I am supported. Right now, In this moment. I am. Supported. Now in this moment I am supported. Oh yeah. Right now in this moment I am so supported. Now bring your attention to your feet. Notice their weight. Invite your feet to soften. Perhaps say to yourself. I am safe enough. Feel a sense of being anchored, Grounded. Raised nipple. Feel a sense of reality. This is what it is. I'm here. I accept. I am just here. I'm here in this moment. I'm not in the stories of yesterday. The stories of yesterday are finished. They do not define me. Unless of course I choose to allow them to do so. I create my Now. I create my Now. Relax your body, Face to face. Legs. Arms. Showers Notice each time you relax it's a little different. Allow it to be so. Be curious. Why is my relaxation practice the way it is today? What is there to learn? Relax your nose, Your eyes, The palms of each hand your chest, Your belly. Relax your back, Lower back, Middle back, Upper back. Show this. Be aware Imagine your awareness is like a feather. Be feather-like in your awareness. There is no harshness about this awareness. It is gentle. It is accepting. A sense of it is what it is, And I'm okay anyway. Feel a sense of ease. What does it mean to feel ease? There is a smoothness, There is a tolerance, An acceptance, Perhaps a little bit of forgiveness. What does A's mean to you? Few A's. Invite yourself. You are allowed to soften, You are allowed to rest. Let's imagine now the friendship circle. Imagine that you are seated in a friendship circle. You feel the camaraderie. Their collaboration, Yet you are also comfortable in your own skin as an individual. You notice people around you, You notice souls around you. But you are comfortable in your own skin. I have just noticed one of the kangaroos has a tiny joey in its pouch. I'm so lucky to see this. And the mother is tending to the joey in the pouch. She's got her nose down, Checking and being loving. Relax your body. Each person has their own story. Each person, At times, Attempts to validate their story. Make their story right. You can at any time change your story. No one can tell you what your story is. They can only talk about their story. We do not allow others. To define who we are, We do not listen to the labels that others may give us. We do not take on the judgment of others. We are our own person. Imagine now sitting in that friendship circle. You enjoy the sense of community. The friendship, But you know who you are. You know who you are. You are not a people pleaser. You have boundaries. You have the ability to say, No. Now imagine this circle in the middle of the circle. Is either a lamp or a candle. There is a steady glow. Everyone here. Feels comfortable. There is a shared energy of friendship. Shared humanity. Shared regulation. There is a co-regulation. Where the energy of one person regulates and calms another person. That is co-regulation. You belong in this circle. These are your people. You don't have to hold it all together here. You don't have to get it all right. You are part of this community. You belong here. These are all people learning to be kinder to themselves. You are one of these people. If it feels okay. Silently say to yourself, We are all doing the best we can. With the nervous systems we have. And that's okay. That's okay Relax, Release your body. I just saw a cockatoo, A white cockatoo fly past. Did you hear that? Perhaps you heard. Perhaps. It's a beautiful cockatoo. Relax, Release. Consider this practice. Consider the act of breath. Now the cockatoo has landed outside the window. I have five kangaroos. One tiny joey, And a raucous cockatoo Consider the title of this practice, Being Done. That feeling of being done. We all reach that point at times. First step is to accept it. Accept, Identify, I feel done. Then next, Separate yourself slowly, Gently from the feelings. The feelings and the thoughts. So there is a bit of space. See that space as a stream, So on the other side of the stream are the feelings and thoughts of being done. Listen or imagine yourself listening to the stream. Now allow that stream to become a river. You are separated from your feelings and thoughts. See that separation grow. You are not your feelings. You are not your thoughts. You may feel as if you are done. You may identify that feeling and then slowly, In your own time, Separate yourself. You can get back up. You can separate yourself from feelings, From thoughts. Praise. Relax your complete body. Consider the friendship circle, Relax your body, Consider the breath, See the stream, The river, Separate thought, Separate feeling. Feel that sense of inviting yourself to this moment. You are not your memories. You are not what has occurred in your life. You are a new version of yourself in every moment. And there is beauty in that. Through adversity we grow. Time heals, If we reflect positively and let go, Identify the moment, And invite our nervous system to heal. Give our nervous system permission to let go of old stories. Work towards stopping the process of layering. Multi-layering narratives with more and more evidence. We might have a particular story in our life. And perhaps we look for ways to prove it as right. Choose not to do that. A story is a story in itself. You do not have to layer it. You do not have to prove it. One person can treat you badly and that is that. That is who they are, It is not you. Perhaps there may be an event at work, At home. Within the family, Within the community, And you may feel a number of feelings and thoughts. You can feel other feelings, Other thoughts. It is a practice. Choose to practice. Release, Relax your body. Imagine that your body holds on to every story you've ever experienced. Every story you've ever told yourself about yourself. Imagine that you can go to each part of your body and gently, Lovingly release the stories. The stories of your childhood, The stories of relationships, Of family. Release. Let go. Release arms. Legs. Fate. Hands, Heart space. Belly. Release organs The cockatoo has now landed in a wattle tree, A wattle tree bush. There is a beautiful contrast. Between the wattle, Which is yellow and green, And the white feathers of the cockatoo. It is just beautiful. The wattle is somewhat prickly. And I know I can see the feathers of the cockatoo. They are smooth. So we have the prickly beauty of the wattle and the smooth soft white feathers. And the bird is preening itself. It is so beautiful So beautiful. So beautiful. Relax, Relax, Release, Let go. At your pace Allow life. To pass by. Moment. By moment. By moment. Each moment is a jewel. To be held up. To the light. The sky right now is heavy with clouds. The clouds are not too dark. And not too white. They have character. They are moving slowly and it is beautiful. It is beautiful. As you are. Relax, Release. Open yourself to healing. Open yourself to healing. Relax, Relax Think of the word soften. What does it mean to soften? There is nothing brutal, Nothing harsh about softening. It is slow, It is gradual. It allows. Breathe, Breathe in and out. Sometimes during meditation we feel comfortable breathing in certain ways. Sometimes we don't. Be mindful this practice is for you. So do what suits you. We are going to suggest different ways to breathe. However you choose. How to breathe, What suits you. Breathe in and out gently. The first step is to breathe gently, Softly. What does it mean to breathe gently and softly? There are no demands here. No demands. Allow the breath that comes. Now, Notice where you are physically. Where are you right now? Perhaps on a chair? Perhaps lying down, Perhaps in a bed. Just notice. You might even say to yourself silently, I am sitting in a chair. I'm lying on a bed. Be aware by being aware of the moment we start a process of releasing. We cannot effectively release without starting with awareness. Awareness of where you are right now. Begin by quietly noticing you are here, You are breathing, You are alive. You might even say to yourself, Silently, Or whisper out loud, It's up to you. I am here, I am breathing, I am alive and breathe. I am here. I am breathing. I am alive. I am here, I am breathing, I am alive. And allow some space now, Some time. Rather than rushing to the next stage of this practice, Sit in this moment. I'm here, I'm breathing, I am alive. Here you don't need to feel anything in particular. You don't have to feel good. You don't have to feel calm. You are simply here. And that's enough. If you wish to do so, Say to yourself silently, I am simply here and that is enough for me right now. If you wish to do so, Imagine placing one hand upon your chest or heart space. Just imagine, Visualize. And say to yourself silently, This is how I am right now. This is how I am right now. No fixing, No judging, Just noticing. Allow a little time to pass. Almost as if this is the entire practice. Nothing more needed. No fixing, No judging, Just noticing. That sensation of being enough. This is enough. Breathe, Release. Allow time to pass. As if time is all that is required. Imagine with each moment of time, You are further healed. Healing occurs. Notice time passing as if it is a gift. Of course, It is a gift. Time is a gift, But truly notice and explore this concept, That time is a gift. This is how I am right now, No fixing, No judging, Just noticing, And allow time to pass. Find reward in time. In each delectable moment. Now let's notice the breath. Be mindful that at times breathing may be limited. Each time we meditate, That meditation follows prior moments, And sometimes those prior moments, They might be less than pleasant. And they may affect breathing. Just notice that. If you feel capable of doing so, Breathe in through the nose and out through the mouth. Allow time. In through the nose, Out through the mouth. In through the nose, Out through the mouth. Allow the space between thoughts. Now if it feels okay to do so, Breathe in for four, Hold for two, Out for six. In for four, Hold for two, Out for six. If you're not up to that, That's fine. Gently just lengthen the exhale. This is not about getting it right. This is not about the numbers. This is about lengthening the exhale just a little tiny bit. Now as you breathe out, Say to yourself silently, Thank you body. Thank you body. Consider your organs working, Consider your heartbeat, Consider your lungs. Thank you, Body. Each time you breathe out, Thank you body. If at any time the counting feels like too much, That's fine, Let your breath move at its own pace. Say to yourself silently, This is more than enough, I am more than enough. This is more than enough. I am more than enough. This is more than enough. I am more than This is more than enough. I am more than enough. Softening the edges of wired, Tired, And done. Gently notice the feeling, The tone of your nervous system, Gently. How does wide, Tired, And done show up in your body right now? Where do you feel wired? Where do you feel tired? Where are you done? You are the noticer, The observer. So you don't get attached, You don't get stuck to this process, You don't get stuck to a feeling. You look down upon the feeling Perhaps there is a feeling or a buzz of anxiety. Notice any anxiety. Maybe there is a heavy fog of fatigue, Maybe brain fog. Maybe a tired ache behind the eyes, Or a spent sense of I don't even know what I feel. Notice Whatever is here, It is welcome. It is welcome. We are not trying to erase it. We are simply going to soften the edges. If you can bring your awareness to parts of you that feel tight or tired or overlooked, Overworked, Do so. Where do you feel tight, Tired or overworked? Maybe the jaw? Maybe the shoulders, Perhaps one part of a shoulder, Maybe the chest? Maybe the belly? As I'm speaking to you, I've got to share with you, I'm looking over the hills. And i'm speaking to you i can see a family of four kangaroos that have hopped up to my window. So, As I speak, I watch the kangaroos. There is one joey. They cannot see me because I'm being very still. Just beautiful. Relax your jaw, Shoulders, Chest, Belly. And say quietly, Silently at yourself. I see you. I feel you. You're allowed to soften a little. I give you permission. Speak to your body. Whisper to your nervous system. Your nervous system can become heightened. In order to protect you, In order to keep you alive. Allow your nervous system to soften. We're not asking for everything to melt away miraculously. We are just softening the edges. Allowing a little bit more acceptance. A dash of letting go. A hint of kindness. There are five kangaroos now. And one of the kangaroos just stretched. And reached with its little arms up high. We are just softening the edges, A little more acceptance, A dash of letting go, A hint of kindness, A hint of kindness. Relax, Release. Breathe. See your breath, The act of breathing as a journey. Be content with the way you breathe now. There is a message in the way you're breathing now. Listen, Actively listen to your body. The answers are always held within our body. Listen. Anchoring in the body. Now feel the support beneath you, The weight of your body, Wherever you are. Feel that sense of sinking, Sinking, Truly resting. Feel the bed beneath you, The chair, Perhaps the floor. Let yourself think a little more. And a little more. And a little more. . . If it feels okay to do so, Whisper to yourself silently inside your mind, Right now, In this moment, I am supported. Right now, In this moment, I am supported. Right now, In this moment. I am. Supported. Now, In this moment, I am supported. I am. Right now in this moment I am so supported. Now bring your attention to your face. Notice their weight. Invite your feet to soften. Perhaps save yourself. I am safe enough. Feel a sense of being anchored, Grounded. Raised nipple. Feel a sense of reality. This is what it is. I'm here. I accept. I'm just here. I'm here in this moment. I'm not in the stories of yesterday. The stories of yesterday are finished. They do not define me. Unless of course I choose to allow them to do so. I create my Now. I create my Now. Relax your body, Face to face. Legs. Arms, Showers Notice each time you relax it's a little different. Allow it to be so. Be curious. Why is my relaxation practice the way it is today? What is there to learn? Relax your nose, Your eyes, The palms of each hand your chest, Your belly. Relax your back, Lower back, Middle back, Upper back. Shoulders. Be aware. Imagine your awareness is like a feather. Be feather-like in your awareness. There is no harshness about this awareness. It is gentle. It is accepting. A sense of it is what it is, And I'm okay anyway. Feel a sense of ease. What does it mean to feel ease? There is a smoothness, There is a tolerance, An acceptance, Perhaps a little bit of forgiveness. What does A's mean to you? Few A's. Invite yourself. You are allowed to soften, You are allowed to rest. Let's imagine now the friendship circle. Imagine that you are seated in a friendship circle. You feel the camaraderie. Collaboration, Yet you are also comfortable in your own skin as an individual. You notice people around you, You notice souls around you. But you are comfortable in your own skin. I have just noticed one of the kangaroos has a tiny joey in its pouch. I'm so lucky to see this. And the mother is tending to the joey in the pouch. She's got her nose down, Checking and being loving. Relax your body. Each person has their own story. Each person, At times, Attempts to validate their story. Make their story right. You can, At any time, Change your story. No one can tell you what your story is. They can only talk about their story. We do not allow others. To define who we are, We do not listen to the labels that others may give us. We do not take on the judgment of others. We are our own person. Imagine now sitting in that friendship circle. You enjoy the sense of community. The friendship, But you know who you are. You know who you are. You are not a people pleaser. You have boundaries. You have the ability to say, No. Now imagine this circle in the middle of the circle. Is either a lamp or a candle. There is a steady glow. Everyone here. Feels comfortable. There is a shared energy of friendship. Shared humanity. Shared regulation. There is a co-regulation. Where the energy of one person regulates and calms another person. That is co-regulation. You belong in this circle. These are your people. You don't have to hold it all together here. You don't have to get it all right. You are part of this community. You belong here. These are all people learning to be kinder to themselves. You are one of these people. If it feels okay. Silently say to yourself, We are all doing the best we can. With the nervous systems we have. And that's okay. That's okay Relax, Release your body. I just saw a cockatoo, A white cockatoo fly past. Did you hear that? Perhaps you heard. Perhaps. It's a beautiful cockatoo. Relax, Release. Consider this practice. Consider the act of breath. Now the cockatoo has landed outside the window. I have five kangaroos. One tiny joey, And a raucous cockatoo Consider the title of this practice being done. That feeling of being done. We will reach that point at times. First step is to accept it. Accept, Identify, I feel done. Then next, Separate yourself slowly, Gently from the feelings. The feelings and the thoughts. So there is a bit of space. See that space as a stream, So on the other side of the stream are the feelings and thoughts of being done. Listen or imagine yourself listening to the stream. Now allow that stream to become a river. You are separated from your feelings and thoughts. See that separation grow. You are not your feelings, You are not your thoughts. You may feel as if you are done. You may identify that feeling and then slowly, In your own time, Separate yourself. You can get back up. You can separate yourself from feelings, From thoughts. Praise. Relax your complete body. Consider the friendship circle, Relax your body, Consider the breath. . . See the stream, The river, Separate thought, Separate feeling. Feel that sense of inviting yourself to this moment. You are not your memories. You are not what has occurred in your life. You are a new version of yourself in every moment. And there is beauty in that. Through adversity we grow. Time heals, If we reflect positively and let go, Identify the moment, And invite our nervous system to heal. Give our nervous system permission to let go of old stories. Work towards stopping the process of layering. Multi-layering narratives with more and more evidence. We might have a particular story in our life. And perhaps we look for ways to prove it as right. Choose not to do that. A story is a story in itself. You do not have to layer it. You do not have to prove it. One person can treat you badly and that is that. That is who they are, It is not you. Perhaps there may be an event at work, At home. Within the family, Within the community, And you may feel a number of feelings and thoughts. You can feel other feelings, Other thoughts. It is a practice. Choose to practice. Release, Relax your body. Imagine that your body holds on to every story you've ever experienced. Every story you've ever told yourself about yourself. Imagine that you can go to each part of your body and gently, Lovingly release the stories. The stories of your childhood, The stories of relationships, Of family. Release. Let go. Release arms. Legs. Fate. Hands. Heart space. Belly. Release organs The cockatoo has now landed in a wattle tree, A wattle tree bush. There is a beautiful contrast. Between the wattle, Which is yellow and green, And the white feathers of the cockatoo. It is just beautiful. The wattle is somewhat prickly. And I know I can see the feathers of the cockatoo. They are smooth. So we have the prickly beauty of the wattle and the smooth soft white feathers. And the bird is preening itself. It is so beautiful So beautiful. So beautiful Relax, Relax, Release, Let go. At your pace Allow life. To pass by. Moment. By moment. By moment. Each moment is a jewel. To be held up. To the light. The sky right now is heavy with clouds. The clouds are not too dark. And not too white. They have character. They are moving slowly and it is beautiful. It is beautiful. As you are. Relax, Release. Open yourself to healing. Open yourself to healing. Relax, Release. Think of the word soften. What does it mean to soften? There is nothing brutal, Nothing harsh about softening. It is slow, It is gradual. It allows. Breathe, Breathe in and out. Sometimes during meditation we feel comfortable breathing in certain ways. Sometimes we don't. Be mindful this practice is for you. So do what suits you. We are going to suggest different ways to breathe, However you choose. How to breathe, What suits you. Breathe in and out gently. The first step is to breathe gently, Softly. What does it mean to breathe gently and softly? There are no demands here. No demands. Allow the breath that comes. Now, Notice where you are physically. Where are you right now? Perhaps on a chair? Perhaps lying down, Perhaps in a bed. Just notice. You might even say to yourself silently, I am sitting in a chair. I'm lying on a bed. Be aware by being aware of the moment we start a process of releasing. We cannot effectively release without starting with awareness. Awareness of where you are right now. Begin by quietly noticing. You are here, You are breathing, You are alive. You might even say to yourself, Silently, Or whisper out loud, It's up to you. I am here, I am breathing, I am alive and breathe. I am here. I am breathing. I am alive. I am here, I am breathing, I am alive. And allow some space now, Some time. Rather than rushing to the next stage of this practice, Sit in this moment. I am here, I am breathing, I am alive. Here you don't need to feel anything in particular, You don't have to feel good, You don't have to feel calm, You are simply here. And that's enough. If you wish to do so, Say to yourself silently, I am simply here and that is enough for me right now. If you wish to do so, Imagine placing one hand upon your chest or heart space. Just imagine, Visualize. And say to yourself silently, This is how I am right now. This is how I am right now, No fixing, No judging. Just noticing. Allow a little time to pass. Almost as if this is the entire practice. Nothing more needed. No fixing, No judging, Just noticing. That sensation of being enough. This is enough. Breathe, Release. Allow time to pass. As if time is all that is required. Imagine with each moment of time, You are further healed. Healing occurs. Notice time passing as if it is a gift. Of course, It is a gift. Time is a gift, But truly notice and explore this concept, That time is a gift. This is how I am right now, No fixing, No judging, Just noticing, And allow time to pass. Find reward in time. In each delectable moment. Now let's notice the breath. Be mindful that at times breathing may be limited. Each time we meditate, That meditation follows prior moments, And sometimes those prior moments, They might be less than pleasant. And they may affect breathing. Just notice that. If you feel capable of doing so, Breathe in through the nose and out through the mouth. Allow time. In through the nose, Out through the mouth. In through the nose, Out through the mouth. Allow the space between thoughts. Now if it feels okay to do so, Breathe in for four, Hold for two, Out for six. In for four, Hold for two, Out for six. If you're not up to that, That's fine. Gently just lengthen the exhale. This is not about getting it right. This is not about the numbers. This is about lengthening the exhale just a little tiny bit. Now as you breathe out, Say to yourself silently, Thank you body. Thank you body. Consider your organs working, Consider your heartbeat, Consider your lungs. Thank you, Body. Each time you breathe out, Thank you body. If at any time the counting feels like too much, That's fine, Let your breath move at its own pace. Say to yourself silently, This is more than enough, I am more than enough. This is more than enough. I am more than enough. This is more than enough. I am more than This is more than enough. I am more than enough. Softening the edges of wired, Tired, And done. Gently notice the feeling, The tone of your nervous system, Gently. How does wide, Tired, And done show up in your body right now? Where do you feel wired? Where do you feel tired? Where are you done? You are the noticer, The observer. So you don't get attached, You don't get stuck to this process, You don't get stuck to a feeling. You look down upon the feeling Perhaps there is a feeling or a buzz of anxiety. Notice any anxiety. Maybe there is a heavy fog of fatigue, Maybe brain fog. Maybe a tired ache behind the eyes, Or a spent sense of I don't even know what I feel. Notice Whatever is here, It is welcome. It is welcome. We are not trying to erase it. We are simply going to soften the edges. If you can bring your awareness to parts of you that feel tight or tired or overlooked, Overworked, Do so. Where do you feel tight, Tired or overworked? Maybe the jaw? Maybe the shoulders, Perhaps one part of a shoulder, Maybe the chest? May be the belly. As I'm speaking to you, I've got to share with you, I'm looking over the hills. And i'm speaking to you i can see a family of four kangaroos that have hopped up to my window. So, As I speak, I watch the kangaroos. There is one joey. They cannot see me because I'm being very still. Just beautiful. Relax your jaw, Shoulders, Chest, Belly. And say quietly, Silently at yourself. I see you. I feel you. You're allowed to soften a little. I give you permission. Speak to your body. Whisper to your nervous system. Your nervous system can become heightened. In order to protect you, In order to keep you alive. Allow your nervous system to soften. We're not asking for everything to melt away miraculously. We are just softening the edges. Allowing a little bit more acceptance. A dash of letting go. A hint of kindness. There are five kangaroos now and one of the kangaroos just stretched. And reached with its little arms up high. We are just softening the edges, A little more acceptance, A dash of letting go, A hint of kindness, A hint of kindness. Relax, Release. Breathe.