Welcome to track two,
Soften the Overwhelm.
In our first track we created a gentle pause,
A moment to return to ourselves.
In this practice,
We'll build on that foundation by exploring simple,
Tangible techniques.
To help soften feelings of overwhelm.
And support your nervous system in returning to a sense of balance and steadiness.
So now just take a moment to arrive.
Allow your body to settle into a comfortable position.
Whether that is seated or lying down.
Take any final movements that would help you feel supported,
Perhaps adjusting the seat a little bit.
Pillow or two.
Maybe roll the shoulders and just allow the hands to fall softly wherever feels most comfortable.
If it feels safe for you,
Gently closing your eyes or a soft gaze.
Begin by noticing your breath just as it is,
Nothing to change,
Nothing to fix.
Simply observe the gentle rhythm of the inhale.
And the soft release of your exhale.
Feel the support beneath you,
The steadiness of the ground or the seat holding your weight.
And allow the shoulders to soften,
The jaw to unclench,
And the space between the brow to relax.
Overwhelm often arises when our nervous system perceives that there is more to manage than the resources we have available.
It can show up as racing thoughts,
Tension in the body,
Shallow breathing or a sense of urgency.
Rather than trying to push overwhelm away.
Today we'll explore three simple,
Tangible ways to soften its intensity.
Grounding.
Orienting.
And lengthening the breath.
These practices gently signal safety to the nervous system.
Helping the body return to a state of balance.
So bring awareness now to the points of contact between the body and the surface beneath you.
Notice where you are supported.
Perhaps through the sit bones,
The back of the body.
All the feet resting on the floor.
Allow yourself to feel the steadiness of this support.
Imagine any excess tension or mental busyness gently draining down through these contact points.
Like sand settling into the bottom of a jar.
There's nothing you need to hold on to.
And silently affirm to yourself.
In this moment.
I am supported.
Repeating that back to yourself.
In this moment.
I am supported.
And if your eyes are closed you might gently just blink them open for a moment.
Allow your gaze to softly move around the space.
Noticing shapes,
Colours or the play of light.
There's no need to analyse,
Just simply observe what's here.
The simple act of orienting reminds the nervous system that you're safe in this present moment.
There is nowhere else you need to be and nothing else you need to do.
And we silently affirm this orientation.
In this moment.
I am safe.
In this moment.
I am safe.
When you're ready,
You may allow the eyes to softly close again or return to that soft gaze if it feels more comfortable.
And now we'll gently return the attention back to the breath.
Without forcing anything,
Begin to slightly lengthen the exhale.
Just as we did yesterday.
Perhaps inhaling for a count of four,
And then we'll exhale for a count of six.
So let's try this together.
So we're all on the same page,
Let's exhale out.
And then inhale for two.
For a little soft pause and then exhale for two.
3.
4.
.
.
Five.
6.
Breathe in again for 2.
Four little pores.
And exhale for 2,
3,
4,
5,
6,
Inhale again Little pause.
And exhale.
Breath in.
Little pause.
And exhale.
I'm repeating a couple more times,
Just on your own.
Gentle inhalation with a soft pause.
And a slightly longer exhale out.
Allow the exhales to be smooth and unhurried,
Just like a gentle sigh of relief.
And with each breath out just imagine releasing a layer of tension or mental weight.
And then we'll add in a little affirmation.
To our breath,
Silently.
Breathing in,
I create space.
Breathing out,
I soften.
Breathing in,
I create space.
Breathing out,
I suffer.
Take a few more rounds.
Now allow the breath to return to its natural rhythm.
Take a moment to notice any subtle shifts within you.
Perhaps a sense of grounding.
A little bit more space in the mind or just a softening in the body.
There is no right or wrong way to experience.
Simply acknowledge whatever is present.
And as the breath settles back into its natural rhythm.
Invite a little bit of movement into the body.
A wiggle of the toes,
Maybe a stretch through the arms.
And if your eyes are closed,
You can slowly blink them open.
Taking in your surroundings with a sense of ease.
Remember that overwhelm does not need to be solved all at once,
By returning to these simple practices of grounding,
Orienting and lengthening the breath.
You create that gentle pathway back to steadiness and self-connection.
And before continuing your day,
You might like to carry this affirmation with you.
I have the capacity to meet this moment,
One breath at a time.
Thank you for taking this time to soften the overwhelm a little and begin to return to yourself.
And I'll see you in the next track.
Where we will sit on the question,
Holding everyone else.
Who holds you?
Thanks for joining me.
