Releasing The Weight

In this calming meditation, you're invited to pause and gently lay down some of the emotional weight you may be carrying—grief, stress, responsibility, or expectations. Whether you're a veterinary professional navigating a difficult season or simply someone feeling the heaviness of the day-to-day, this 8-minute guided meditation offers a safe space to rest, release, and reconnect with yourself.

Through breath awareness, a body scan, and a powerful visualization practice, you’ll be guided to acknowledge what’s present without needing to fix or solve it. Allow your breath to soften the tension, your body to ground you, and your heart to open to the idea that you don’t have to carry everything alone. Close with gentle affirmations and a reminder that rest is not only allowed—it’s necessary.

Transcript

Thank you for joining me in this mindful pause to reconnect with yourself.

This meditation is called releasing the weight.

It's an invitation to acknowledge what you've been carrying,

Grief,

Stress,

Responsibility,

Or even expectations,

And to gently lay some of it down,

Even if just for a little while.

You don't need to fix or solve anything,

Just arrive as you are.

So take a moment to get comfortable,

Seated or lying down,

And allow your body to settle.

Let's begin.

Begin by bringing your attention to your breath.

There's no need to change it,

Simply notice it.

Let your breath anchor you in this moment,

Inhale,

Exhale.

Feel the support beneath you,

The chair,

The floor,

The earth.

Allow your shoulders to drop,

Soften your jaw,

Unclench your hands,

And let yourself melt into the surface beneath you.

With each exhale,

Inviting your body to release a little more.

Now gently scan your body from head to toe.

Notice your forehead,

Your eyes.

Notice if there's tension in the jaw,

The neck,

Or the chest.

Move your awareness down to your shoulders.

This is a place we often carry invisible burdens.

Just notice what's there,

Without judgment.

Now move your awareness into your arms,

Your hands,

Your back,

Your belly,

Your hips and legs,

All the way down to your feet.

Where in your body are you holding something?

A story,

An emotion,

A weight.

Simply observe,

You don't need to change anything.

Now I'd like you to imagine you're carrying a backpack,

One that you've worn for a very long time.

Inside this backpack are all the things you carry emotionally.

Maybe it's grief from a recent euthanasia,

The heaviness of team conflict,

A tough conversation you haven't had yet,

Or a sadness you haven't named.

Picture yourself gently taking off this backpack and placing it in front of you.

You don't have to throw it away,

Just open it.

And one by one,

Imagine taking out the things you've been carrying.

A worry,

A responsibility that was never yours,

A loss you didn't have time to grieve.

Hold each one in your hand for just a moment,

And in your mind say,

Thank you for what you've taught me,

I release you now.

Place it on the ground,

And feel your body get a little lighter.

With each item you set down,

Your breath flows more freely.

You are allowed to rest.

You are allowed to let go.

Now gently place your hands on your heart,

Or wherever feels comforting,

And repeat silently to yourself,

I am allowed to set down what no longer serves me.

I am allowed to set down what no longer serves me.

I care deeply without carrying everything.

I can care deeply without carrying everything.

It is safe for me to rest.

It is safe for me to rest.

I give myself permission to pause.

Feel the spaciousness that you've created,

And know that you can return here whenever you need it.

Take a few final deep breaths,

Inhaling through your nose,

Exhaling through your nose.

Exhaling through your mouth.

And when you feel ready,

Slowly bringing awareness back into your body,

Wiggling your fingers and toes,

Blinking open your eyes,

And gently returning to your day.