Hi.
If today is a heavy one, I'm glad you found your way here.
Even pressing play took something.
You don't have to sit up straight.
You don't have to close your eyes.
Lying down, curled up, still in yesterday's clothes...
all of that is fine.
And you don't have to feel better by the end of this.
That's not the goal.
I'll just keep you company for six minutes.
Whatever you're feeling, numb or sad or just flat and gray, it can come
along.
Nothing needs to be pushed away.
Your body is breathing right now, all by itself.
It doesn't need your help.
You don't have to breathe deeply.
Just notice the air coming in...
And going out again.
In...
whatever size the breath wants to be.
And out.
That's it.
Your body has been quietly doing this for you all day, even on the
days that feel like nothing.
Notice the weight of you, resting on the bed, or wherever you are.
You don't have to hold yourself up right now.
Something else is doing that.
Heavy days can feel like being pressed down.
Here,
just for a few minutes, let the heaviness be held instead.
Let the surface under you take it.
The short gray days can make everything feel heavier.
That isn't a flaw in you.
Winter is hard on a lot of people.
Let's look for one small warm spot.
Just one.
It could be the blanket over your legs.
Or your two hands, tucked together, keeping each other warm.
Find it, and rest your attention Notice there.
how it feels.
Soft, maybe.
Or just a little less cold.
If you like, rest a hand on your arm or your chest, and let
that be warm too.
Only if it feels right.
You don't have to make it into anything.
It's just a warm spot.
It's allowed to be enough for now.
If your mind drifts off to the heavy stuff, that's okay.
It knows the way there.
You can come back to the warm spot whenever you notice.
Think about how you've been talking to yourself lately.
A lot of the time, when we're low, the voice in our head gets
harsh.
Lazy.
Useless.
Why can't you just.
You wouldn't talk to a friend like that.
If a friend were lying where you are, you'd probably sit down next to
them and say something soft.
You wouldn't tell them to cheer up.
You'd probably just stay.
Maybe make them a cup of tea and not ask too many questions.
So let's try saying a few of those things to you.
You don't have to believe them yet.
Just let them be said.
This is really hard right now.
It makes sense that I'm tired.
I don't have to earn rest.
I'm still here, and that counts.
If none of that landed, that's okay too.
Some days nothing lands.
You still showed up.
Let's just rest here for a bit.
The rain outside.
Your breath doing its own thing.
No need to fix anything.
When this ends, you could try one tiny step.
Really tiny.
A glass of water.
Opening the curtain a crack.
Sending one text, even just a heart emoji, to someone you like.
Pick whichever feels least hard.
It doesn't have to change the It's day.
just one small thing you did for yourself.
Or pick none, and come back to this another time.
That's okay too.
And if the heaviness has been sitting on you for a while, it's okay
to reach out.
To someone you trust, or a helpline.
You don't have to carry this by yourself.
Wiggle your fingers a little,
if you can.
Let your eyes open whenever they're ready.
There's no rush.
Thank you for staying with me.