When The Noise Fades And Sadness Surfaces

When things slow down, the noise finally fades — and a quiet sadness can surface.

This guided meditation is an invitation to sit with that feeling — not to fix it, rush it, or push it away — but to acknowledge what’s here with steadiness and care.

Often, after a busy or emotionally charged season, the body finally has space to feel what it’s been holding. That doesn’t mean anything is wrong. It means you’ve arrived in stillness.

You’re welcome to keep your eyes open or closed. Move gently. Pause whenever you need.

If this practice supports you, you can place it on repeat — not to feel better quickly, but to feel less alone with what’s here.

Transcript

If things have slowed down and you're noticing a quiet sadness you didn't have time to feel before,

This is for you.

When the noise drops,

When the pace eases,

We often feel what's been waiting underneath.

This doesn't mean that anything's wrong.

It doesn't mean that stillness isn't working.

It means you finally made some space.

This is a short practice,

Not to fix sadness,

Not to make it go away,

Just to sit with what's here gently.

If it feels okay to you,

Place one hand on your heart or simply notice where your body feels heavier today.

Begin by breathing in through your nose for four and out for four.

Again,

Inhaling for four and exhaling for four.

Let the breath be natural for you.

No effort,

No correction.

Sometimes when we slow down,

We simply notice what was already there and that's okay.

Now we'll add quiet words to the breath.

Find a pace that works for you.

Inhale,

I notice.

Exhale,

I stay.

Inhale,

I notice.

Exhale,

I stay.

You don't need to understand this feeling.

You don't need to make meaning of it.

You're just allowing it to exist in a safe body.

Keep breathing at a pace that works for you.

Inhale,

This makes sense.

Exhale,

I don't need to rush it.

Inhale,

This makes sense.

Exhale,

I don't need to rush it.

Sadness doesn't always need action.

Sometimes it just needs permission.

Return to the breath alone.

In for four and out for four.

Feel the support beneath you.

Feel the steadiness of your body here.

You're allowed to slow down.

You're allowed to feel what comes with slowing down.

Take one final breath in for four and out.

And when you're ready,

Return.

Bring the steadiness with you.

If this supported you,

You're welcome to place it on loop.

Not to feel instantly better,

Just to feel less alone with what's here.

We rise together.