After A Cry

After a cry or being upset, your body and mind need care. This short sophrology-inspired guided practice offers gentle support to help you recover, soothe your nervous system, and find your footing again.

Through breath, gentle movement, and self-compassion, this practice acknowledges what you've just been through, helps discharge any remaining emotional energy, and guides you back to a sense of calm and groundedness. You'll be invited to soothe yourself with gentle touch, listen to what the tears were telling you, and slowly find your way back into the present moment, feeling supported and whole.

This practice is for anyone who has just cried or been upset and needs a few minutes of comfort and grounding. It can also help with emotional regulation, stress relief, and self-soothing after intense feelings.

Music: Epidemic Sound
Tranquility Coast by Rebecca Mardal
Soft Weight of Slow Desire by Jay Taylor
A Slow Drift by Hanna Lindgren

Transcript

Hello and welcome. You've likely clicked play on this track because you're looking for relief after crying or being upset, And you are in the right place. The idea for this practice came to me when I found myself upset and looking for guidance to help me process what I was feeling. So you have cried, And if tears weren't actually shed, You've been really upset. Something in you needed to come out and be expressed. You may find that more tears come as we move through this practice, Or maybe no more tears will come at all. There may be coughing, Sneezing, Yawning, Or other expressions of release. Whatever happens is welcome. Maybe your tears came from grief, Frustration, Overwhelm. Feeling hurt or exhausted. Or maybe they were tears of relief or gratitude. It could be a number of things at once. First of all, This is a natural human response. Tears can be a natural way for our bodies and hearts to release what has been building. Whatever it was, Take a moment to notice what is here now. You may still notice a lot moving through you right now. Or maybe it's a situation or conversation that's playing out in your mind. As much as possible, Notice what is here now. Notice if there is still energy moving through you, Such as tension, Shaking or trembling, Or restlessness. You don't need to get rid of it. Simply allow your body to complete what it needs. If it feels supportive, You might begin with a little movement to bring you some more release. Depending on where you are and if you feel comfortable doing this. You might start with some jumping up and down, Or even just stomping your feet. And if you like, You can add in some shaking your arms and hands in a way that feels good. This can be a wonderful way to allow leftover energy to move. And when it feels right, You can stop. And now simply become still for a moment. Notice what has shifted, Even in some small way. If it feels helpful, You can also move some excess energy through your breath and voice. So if you can do this in a place where you don't feel too self-conscious, Take a deep breath in through your nose. And then exhale with a sigh or with sound. Let's try that for a couple of breaths. Deep breath in through the nose and exhale through the mouth with sound or a sigh. And repeat that a couple of more times on your own. And once you're done, Pause to notice if anything else has shifted. It might be something small. And now that you have released a little more, I'd like to invite you to wrap your arms around your chest and give yourself a big bear hug, Really holding on tight. Give yourself a big squeeze. And then you can release. Change your arms the other way around, Other arm on top. And do the same thing again, Giving yourself a big bear hug once again. As you continue to hold, Feel this comfort and compassion. And then you can relax your grip and use one hand to massage the opposite shoulder. Releasing tension. Giving yourself little love here. Then you can switch sides, Other hand, Other shoulder. And then you can relax your arms down by your side. Once again pausing to pay attention. And as you pause to pay attention, I invite you to notice your position. Are you standing, Sitting, Or perhaps even lying down? And then tune into the points of contact between yourself and the support beneath you, Behind you. If you're standing, Perhaps it's just your feet on the floor, Or maybe you're also leaning on something. If you're seated, Feel the support of your chair beneath and behind you, And also the feeling of the floor under your feet. And if you're lying down, Feel your head, Arms, Hands, Back. Buttocks, Legs, And heels. And if your eyes are closed at the moment, I invite you to gently open them and take a look around the space you are in. And as you look around, Notice that in this moment, There may be things that are steady. Familiar or comforting around you. Remind yourself, In this moment, You are here. And in this moment, You are safe. Moving your attention now to notice your breath without changing anything. You can feel the rise and fall of the belly with each inhale and exhale. You notice the ribs, Which gently expand and contract with each breath. Notice the feeling of air entering your nostrils on each inhale. At exiting your nostrils on each exhale. Notice the temperature of the air, Perhaps slightly cooler on the inhale. And without changing too much, See if it's possible to concentrate your inhale into the lower belly, And then allow your exhale to lengthen slightly. So let's do this and settle into the slightly deeper breath for a few rounds. Inhale, And the lower belly expands. Slightly longer exhale. Inhale and the lower belly expands. Slightly longer exhale. Lower belly, Inhale. Slightly longer exhale. Lower belly, Inhale. Slightly longer exhale. You can return to your natural breath. In this tender moment after a cry, It's important to show yourself gentle, Loving, Kindness, And compassion without any judgment. Your body responds to kindness. So meet yourself tenderly here. Recognize that something has touched you and that you don't need to figure things out right now. You are already caring for yourself by taking this moment to regulate and process what you're experiencing. And now I invite you to get into a caring, Comforting posture. Maybe you place a hand on your heart or perhaps both hands on your cheeks. Allow yourself to be held by your own compassion. Be that friend for yourself who can bring you comfort. Know that even taking this moment right now is an act of love for yourself. You may still feel sad, Tender, Or emotional, And that's okay. The intention isn't to make your feelings disappear, But to support yourself through them. Thank yourself for taking this time. And as you sit with this in mind, Gently ask yourself with curiosity, What information might your tears have for you? No need to analyze. Simply notice if something naturally comes up for you. And if there's nothing, That's okay. What information might your tears have for you? Continuing to be here with yourself in compassion. You can now think about what would be helpful in the next hour. Water? Food? Rest? Connection. Fresh air. Journaling. Or simply being quiet. If you have the space and time, Aim to tend to yourself. And if you are limited in time, See what's possible for you right now. Crying and upset can move a great deal of energy through the body and mind. Taking this time to pause, Breathe, And be present with yourself can help you return to a calmer, Steadier place. You may still feel tender, Emotional, Or unsettled, And that's okay. There's nothing you need to fix right now. And as you move back into the rest of your day, Continue to treat yourself gently. Attend to whatever you need next, In whatever way feels available to you. And take a moment to thank yourself once again for showing up for yourself today. Take care.