Therapy Meditation for Burnout, Boundaries & Becoming
By Raquel Perez, LPC – Intima Couples & Sex Therapy
When burnout sets in, it doesn’t just drain your energy—it erodes your sense of self.
You begin to feel distant from your own needs, numb to your body’s signals, and unsure of what’s yours to carry anymore.
If you’re a caregiver, therapist, partner, parent—or just a human trying to exist in a high-pressure world—you may be quietly carrying the weight of emotional exhaustion. And while self-care is often offered as the antidote, what many of us truly need is a safe place to land. A space to feel, to listen, to come back to ourselves without judgment.
This therapy-informed guided meditation for burnout was created with exactly that in mind.
As a licensed therapist in Colorado and the founder of Intima Couples & Sex Therapy, my work centers on creating safety for insight. Because when we feel emotionally safe—especially in the body—we can access the deeper truths we’ve been too overwhelmed to hear. This meditation is part of that intention: to help you reconnect to your body, your breath, and the parts of you that are still becoming.
🌿 A Guided Meditation for Burnout, Boundaries & Becoming
Below is the full script of this guided meditation. You can return to it any time you need grounding, clarity, or compassionate reconnection.
Part I: Settling In (Peace, Safety, and Breath)
Begin by finding a position that feels right to you.
Let your body find its own way into comfort…
Notice what feels supportive, steady, or soft right now.
Take a slow breath in…
And let it gently fall out.
No need to force or shape the breath—simply allow it to come and go, just as it is.
Feel the way your body naturally responds to the breath moving through it.
With each inhale, you might notice a little more space.
With each exhale, maybe there’s a softening—or something else entirely.
Let yourself settle.
Notice the contact between your body and the surface beneath you.
The ground. The chair. The bed. The earth.
What does it feel like to be held?
What arises as you begin to let go into this support?
There’s no “right way” to arrive here.
Just notice—moment by moment—what shifts, what opens, what stays.
If your thoughts wander, that’s okay.
They can come and go like weather passing through a wide sky.
You are the sky.
This is a space of permission.
Permission to feel.
To rest.
To not know.
To begin exactly where you are.
Part II: Reflecting from the Body (Awareness, Understanding, and Listening)
Now, with your breath as your companion, gently bring awareness inward.
Let your attention land on your body—noticing what sensations speak the loudest right now.
Begin at your own pace.
Is there a part of your body that calls for attention?
A subtle tension, a pulsing, a numbness, or warmth?
You don’t need to change or fix anything.
You’re simply meeting what is here with curiosity and care.
Let the sensations reveal themselves—one at a time or all at once.
Burnout can live in the body in many ways.
What does it feel like in the muscles, the chest, the stomach, the face?
What parts feel tired… or tight… or tender?
If a sensation feels too much, you can shift your attention to a place that feels more neutral, more grounded.
Come back when you're ready. Or not at all.
This space is yours.
Now, begin to ask—gently, quietly:
Where might this sensation be coming from?
What is it connected to?
There may be a story, an image, a memory…
Or simply a feeling.
Trust what arises.
You might find that your body is holding something it hasn’t had space to name.
And even now, there may not be words—but there is presence.
Presence is powerful.
As you stay with what’s arising, see if you can ask:
What does this part of me need?
Does it want stillness… movement… a decision… a boundary… permission to release?
Noticing if your body is asking for something to shift:
— A different kind of focus
— A pause or a reset
— A truth to be honored
— An action to be taken
— A habit to be loosened
Or maybe it’s asking for nothing at all—just this moment of being heard.
There is no agenda here.
Only listening.
What emotions come forward when you let yourself be in this space?
What happens when you stay with them, just a few breaths longer?
Let yourself feel without needing to figure it all out.
The body often speaks before the mind understands.
Even if no clear message comes through, your presence alone is healing.
You're tending to the roots, not just the symptoms.
And that is enough.
Part III: Integration (Breathing, Reconnection, and Gratitude)
Begin to return to your breath—just noticing it again, as it is now.
Has it changed?
Has your body changed?
With each inhale, allow a sense of clarity or insight—however small—to settle within.
With each exhale, let go of anything that no longer needs to be carried.
Let the breath move through the body like integration—gathering what’s useful, releasing what’s not.
Begin to notice your surroundings again.
The light in the room. The sounds around you. The temperature on your skin.
Maybe gently move your fingers or toes.
Maybe take a deeper breath or stretch if your body invites you to.
And before you open your eyes, take a moment to thank yourself.
Thank yourself for pausing.
For listening.
For honoring what you carry, and what you are ready to lay down.
Let that gratitude ripple outward…
A soft, warm glow of appreciation—for your body, your breath, your awareness.
And let that glow become confidence.
Confidence that you can meet yourself with compassion—even in the hard moments.
That you can move through burnout with wisdom, not pressure.
That you can trust your inner guidance, and return to this place whenever you need to.
When you're ready, gently open your eyes.
And carry this peace forward with you, one breath at a time.
Therapy That Creates Space for Insight
If this meditation spoke to you, it may be time to go deeper. I specialize in therapy for burnout, anxiety, depression, relationship issues, and emotional healing. My work often includes ketamine-assisted psychotherapy, somatic therapy, and sex and couples counseling for those wanting to reconnect with their bodies, boundaries, and truth.
I serve clients across Colorado both in-person in Lakewood and virtually. If you’re ready to create a new kind of relationship with yourself, I’d be honored to support you.
Download my free guide: Creating Safety for Insight
A gentle resource for reconnecting to your inner truth at home.
