Welcome.
If you are someone who holds others,
Supports others,
Cares for others,
Then this moment is for you.
So often your attention is outward,
Listening,
Helping,
Organizing,
Anticipating.
But right now,
Nothing is needed from you.
No fixing,
No responding,
No being strong,
Just being.
You can close your eyes or soften your gaze and take a slow breath in and a soft breath out.
Let this moment right here be your pause.
Let's arrive in our body right now.
Notice first where you are supported.
Feel the surface beneath you.
Let it hold your weight.
Caregivers often stay slightly alert,
Slightly ready.
And let's see if just for this moment you can allow your body to rest.
So maybe you want to adapt your position.
If you're sitting,
Maybe you want to lie down.
Just tune in with what feels the most relaxing for you right now.
And allow your body to rest.
And bring your awareness to your shoulders.
Notice if they are lifted,
Gracing,
Carrying.
And gently invite them to drop just a little bit.
Don't force yourself,
Just soften and drop your shoulders down.
And bring your awareness to your hands.
These hands that do so much.
Let them rest.
And cleanse your fingers and allow your palms to soften.
Now bring your attention to your jaw.
Often we hold tension there without noticing.
Let your tongue rest in your mouth and let your jaw loosen.
And take a slow breath into your belly,
Filling up your belly with air.
And exhale everything out through your mouth.
And again,
Inhale.
Continue to breathe.
And if your mind is wandering,
Just come back to your breath.
Inhaling through your nose.
And exhaling through your mouth,
Releasing what isn't needed right now.
And imagine that with every exhale,
You are putting something down.
Not forever,
Just for now.
You are allowed to rest,
Even if things are unfinished.
You are allowed to pause,
Even if you are tired.
Even if others still need you.
Your worth is not measured by how much you carry.
Let that sink in.
Your worth is not measured by how much you carry.
And feel your breath moving in and out.
Notice the gentle rise and fall.
You spend so much time attuning to others.
And for this moment,
Gently attune to yourself.
What do you need right now?
What do you need right now?
Maybe it's softness.
Maybe it's quiet.
Maybe it's simply permission to not be.
A strong one.
And now place one hand on your heart,
If it feels right.
And silently say,
I am allowed to receive care too.
Breathe that in.
I am allowed to receive care too.
And with each breath,
Imagine warmth spreading through your chest.
I am allowed to receive care too.
I am allowed to receive care too.
See this as a gentle kindness directed inward.
And if guilt arises,
Or the feeling that you should be doing something,
Notice it.
And then gently return to your breath.
I am allowed to receive care too.
Rest is not selfish.
It's restorative.
You cannot pour from an empty cup.
So let yourself be replenished here.
And stay for a few quiet breaths.
And continue to inhale and exhale and soften.
And then begin to notice your body again.
Begin to notice the room around you.
Support beneath you.
And gently wiggle your fingers.
Wiggle your toes.
And take one deeper breath in.
And a slow,
Steady breath out.
And before you return to your responsibilities,
Acknowledge this.
You show up with love and you give deeply.
And today,
You gave yourself a few moments too.
And that really matters.
And whenever you are ready,
Gently open your eyes.
And carry this small thread of care with you during your day.
Come back here any time you need to.
My name is Natalie and I am so grateful you took this time to meditate with me.
Until the next time,
Namaste.
You
