Begin by finding a position that feels supportive enough for this moment.
You might sit with both feet resting on the floor or lie down if that feels more comfortable.
Let your hands rest wherever they feel at ease.
If it feels safe,
Allow your eyes to close or simply soften your gaze down.
There is nothing you need to accomplish right now.
Nothing you need to fix,
Nothing you need to improve.
For these next few moments,
You are invited to be exactly as you are.
Take a gentle breath in.
And without forcing anything,
Allowing the exhale to lengthen.
And again,
Breathing in.
And gently breathing out.
Starting to let your body receive the message that for now,
You do not have to rush.
You do not have to anticipate everyone else's needs.
You do not have to make yourself smaller,
More agreeable,
Or more available in order to deserve care.
You are allowed to pause.
Starting to notice the places in your body.
Where you're supported,
The chair beneath you,
The floor beneath your feet,
Or the surface holding you.
You don't have to hold yourself up all by yourself in this moment.
Allow the support beneath you to do some of the work.
And as you breathe,
Gently notice what is present inside.
Perhaps there is tension or tightness.
Perhaps there is exhaustion,
Worry.
Guilt,
Or a longing to be understood.
Perhaps you feel very little right now.
Whatever is here.
See if you can meet it with curiosity rather than judgment.
You might quietly say to yourself,
This is just what I'm experiencing right now.
This is what I'm experiencing right now.
If you've been feeling overwhelmed,
You may have been carrying more than is yours to carry.
You may have been listening closely for changes in other people's moods.
You may have been trying to prevent conflict,
Keep everyone comfortable,
Or make sure no one is disappointed.
These patterns may have developed for very understandable reasons a long time ago.
They may have helped you feel connected,
Safe,
Or needed.
And now.
In this moment,
You can offer yourself compassion.
For the ways you have tried to cope.
You do not have to shame yourself into any kind of change.
You do not have to criticize yourself into becoming more.
Gentleness can be a part of your healing.
Take a breath in.
And as you exhale,
Imagine setting down,
Even temporarily,
The responsibility for managing everyone else's feelings.
You are not responsible for every person in the room,
All of their emotions.
You are not responsible for preventing every disappointment.
You are not responsible for making every relationship peaceful at the expense of your own well-being.
Other people's feelings can be real and important without becoming your assignment.
Now bring to your attention your own inner experience.
You might ask yourself with kindness,
In this moment,
What am I feeling?
What do I need?
What would offer me a little more steadiness right now?
There may not be an immediate answer.
And you don't have to force one.
Simply making space for these questions is already a way.
Of turning toward yourself.
Making space.
For yourself.
Might imagine.
Just that voice within you.
If you took some space to just listen.
What is happening for you right now.
Perhaps you would hear.
I am tired.
Maybe I need a break.
Maybe I need support.
Could also be,
I'm allowed to say no.
Or how about my needs matter?
Let whatever words feel true arise naturally.
If it feels right in this moment.
Can place one hand over your heart,
Your chest,
And the other one on your belly.
Allowing yourself to just feel that reassurance.
To feel the warmth and the weight.
Of you just holding yourself in this moment.
And offering yourself the kind of compassion you might offer to someone you love that's been trying very hard.
Might repeat to yourself in this moment,
I see how hard you have been trying.
I am not bad for having needs.
I am not selfish for needing limits.
I can care about others.
Without abandoning myself.
Allow those words to be invitations,
Not demands.
And it might be that you do not fully believe them yet.
Perhaps they can simply be possibilities.
Giving yourself some space.
To continue to gently breathe.
To be curious.
Realizing that it's nobody else's job to take care of you.
It is your job to take good care of yourself.
And if you are not taking good care of yourself.
You are not being taken good care of.
You are worthy of love and kindness and compassion.
May you know that today.
May that be true in your life.
Take good care.
