This somatic meditation offers you a guided journey to deepen your breath and reconnect with your senses in a soft and subtle way.

Overwhelm has many flavours. It might show up as shortness of breath, scattered thoughts, shaking limbs, or a sense of numbness or disconnection. Emotionally, you might feel stretched thin, far from yourself or simply tuned out.*)

This first resource helps you gently shift out of that state. By bringing awareness to your breath and body, you create space to pause, soften and return — as a lived, felt experience.

Your exploration consists of four parts. We’ll begin with conscious breathing — one of the oldest and simplest ways to calm your nervous system. Then you will guide the breath through your whole body. From there, in the cocoon of your inner world you engage with your senses, before gently coming out and re-connecting with the world around you. It includes a visualisation of a rose, if you need to place a buffer between yourself and unpleasant external sensory input.

There’s no right or wrong way. Your body already knows how to come home. This practice simply helps you remember.

Give yourself 20 minutes in a quiet space where you won't be disturbed. Sit or lie down — whatever feels most comfortable and safe. Go at your own pace. There’s no rush and no expectation — just an invitation to listen and to land.

*) You can explore the flavours of overwhelm more deeply with the Journal Prompts in Resource #2.