When everything feels like too much,
This is a grounding meditation for overwhelm.
Go ahead and pause just for a moment.
You don't need to relax.
You don't need to calm down.
You don't need to make sense of anything right now.
Just stop and notice that you've stopped.
That alone is enough.
Take a small breath in,
Not a big ambitious one,
Just enough,
And let it go.
If your body feels tight,
Buzzy,
Heavy,
Numb,
Or restless,
All of that is welcome here.
Allow it.
Notice it.
It is welcome.
Overwhelm is not a failure.
It's a sign of a nervous system that's been working over time.
Let your body know quietly you don't have to solve the world in this moment.
Feel where your body is touching something.
The floor,
The chair,
The bed.
Let that contact do some of the work for you.
You don't have to hold yourself up.
Now imagine turning the volume knob of life down,
Not off,
Just turning that volume knob down a few clicks.
The sharp edges soften.
The urgency loses its grip.
Your belly softens.
You feel your mind lose its tight grip just a fraction.
You're still here.
Nothing important is being lost.
Bring your attention to your next exhale and let it be a little longer than your next inhale.
It's like putting up a sign that says all is okay for now.
Again,
Let's do that breath.
Let your exhale be just a little bit longer than your inhale.
Feeling your belly soften just a little bit more and feeling your mind release its tight grip just a little bit more.
If thoughts rush in,
Lists,
Worries,
Images,
Picture them like animals passing through a field.
You don't need to chase them.
You don't need to understand them.
They pass.
You remain.
If it helps,
Place a hand somewhere grounding your chest,
Your belly,
Your thigh.
Feel warmth,
Pressure,
Something solid.
This is your anchor.
Take a breath into that.
Now let yourself hear this as you continue a nice easy breath.
You are not meant to hold everything.
You are not supposed to keep up with everything.
You are allowed to experience life one small moment at a time.
Even the natural world rests.
Even machines overheat.
Even the most capable systems need pauses.
So here is yours.
Nothing is required of you right now.
You don't need clarity.
You don't need motivation.
You are allowed to simply exist while your nervous system catches its breath.
Take another slow gentle breath in and out.
And when you're ready,
No rush.
Slowly bring your awareness back to the space around you.
Noticing the light.
Noticing the temperature of the air against your skin.
Noticing any sounds near or far.
Noticing any smells.
Give your fingers and toes a wiggle.
Let your eyes open softly.
You can return to the world gradually.
It will still be there.
For now,
You did the most important thing.
You stopped.
You listened.
You gave yourself a moment.
Well done.
Now wrap one arm around you and then the other arm and give yourself a big squeeze hug.
You are so loved.
Come back to your breath.
Come back to the space anytime you need it.
