Dear Tender Heart,
Are you over it?
Overthinking,
Overanalyzing.
Over-ruminating.
Over caring.
Over sharing.
Overwhelmed.
Just over it.
You want your thoughts to stop racing.
You need to silence the noise.
You've tried to stop thinking about the past.
You're trying not to think about what you should have said.
Or what you should have done.
About the what ifs.
The whys,
The why nots.
The why me's.
Your tender heart is longing for answers.
But more than anything.
.
.
Your tender heart needs peace.
And quiet.
What if you use your inner voice to speak kindly to yourself?
What if you spoke to yourself the same way you speak to your loved ones?
Offer yourself the same care and kindness you give your loved ones.
What if you give yourself the gift of grace?
The peace and quiet you've been craving.
And begin within you.
So gently.
Kindly.
Tell yourself.
At ease.
Ease your mind.
Into your personal sanctuary.
We're going to take this time to give your heart and your mind the ease you need.
And you deserve.
Moving as slowly as you can.
Much more slowly than you usually do.
And comfortable.
Don't sit down or lie down.
As comfortably as possible.
I invite you to gently place one hand on your heart.
And the other hand on your stomach.
Notice how your heart is beating.
Notice your breath and the movement of your stomach.
Now slowly.
.
.
Gently Ease your breathing.
Slow your body.
Ease your mind Take a deep breath in through your nose.
And slowly exhale out of your mouth.
You feel your body starting to relax.
Slowly and gently,
Breathe in grace.
Even more slowly,
Exhale the grind.
Slowly,
Gently,
Inhale ease.
And exhale exhaustion.
Continue this slow breathing pattern in through your nose and even more slowly out through your mouth.
As we practice a grounding technique to help you stop your anxious thoughts.
And tune into your natural senses.
While still seated or lying down.
I invite you to get a little more comfortable.
Maybe you close your eyes.
Or shift your gaze down to the floor.
Refocus on your breathing Slowly inhale progress.
And even more slowly,
Exhale perfection.
We're releasing perfection.
Exhaustion.
And any feelings.
Of being overwhelmed.
Instead,
We're embracing possibilities.
Options,
And progress.
Even if it's slow progress,
It's still progress.
If your eyes are closed,
You may notice your sense of sound heightened when the music was silenced.
What sounds do you hear around you?
Are they pleasant?
Distracting disturbing.
May be comforting.
Do you want to hear more or less of these sounds?
As you continue your slow breathing.
Settle into the sanctuary you've created for yourself.
And try to focus on the most soothing,
Comforting sound you hear.
Try to tune out any disturbing,
Distracting sounds and only focus on the comforting ones.
Release your mind from anything else.
Only focus on your slow breathing and that one pleasant sound.
Just that one sound.
You notice any changes in your body as you're focusing on that sound.
Are there any positive feelings associated with the sound?
Has the sound changed at all since you started focusing on it?
Tuned out everything and everyone else.
You are the only priority right now.
This is your sanctuary.
As the background music returns,
Can you still hear the pleasant sound?
Allow your breathing to flow naturally now.
Again,
Noticing any changes in your body.
Or in your mind as your breathing returns to its natural flow.
If your thoughts have begun to race again,
Remind yourself you are at ease.
Slowly refocus your breathing.
Breathing in the ease.
And out the overwhelm.
Awaken your sense of sound and mentally release anything that is disturbing or distracting you.
Breathing in only positive feelings and sounds.
Breathing out any negative feelings or sounds.
Your body,
Your mind are still at ease.
You can always return to your sanctuary by slowing your breath.
And awakening your senses.
You can bring yourself back here whenever you want and stay as long as you need.
You are always welcome here.
