Gentle Practices for When the World Feels Too Much
- Jenn Jones
- Jun 27
- 3 min read
Updated: Oct 24
A collection for mad folks, disabled folks, and everyone just trying to make it through
This world can be brutal, especially for those of us who are grieving, in pain, navigating madness, or surviving systems not built for us. These practices are not meant to fix or cure. They are small acts of tenderness. They are ways to stay present, soften, and release what we carry. You do not need to be spiritual or believe in magic to use them. They are practical, body-centered ways to care for yourself and honor your experience.
They can be adapted, reshaped, or quietly whispered in your mind. There is no wrong way.
Getting Through the Day
For when just existing is an act of courage
You’ll need
A soft object like a blanket, stone, scarf, or stuffy
A timer
A mantra that feels kind, such as: “I don’t have to do it all. I just have to breathe” “This is enough for now”
Practice
Hold or wrap yourself in the soft object
Set a timer for 5 or 10 minutes
Breathe with your mantra. Repeat it, or just be with it
When the timer ends, whisper: “I made it through this moment. That is enough”
Honoring the Ones We’ve Lost
People, dreams, bodies, abilities, futures that didn’t come true
You’ll need
A candle or battery light
A small bowl of water
Something symbolic like a photo, stone, or item
Practice
Light the candle and place your object in front of you
Dip your fingers into the water and let a few drops fall into the bowl, naming the grief aloud or silently
Say:“I carry this with me. And still, I keep living”
Let the candle burn for a few minutes. Witness it
When ready, extinguish it and say:“You are remembered. You are not gone from me”
Care for Body Grief
For those mourning the body they had, the body they imagined, or the body they’re in
You’ll need
A mirror or screen (optional)
A soft garment or fabric
A truth you can hold, such as:“My body has survived so much” “This is still my body”
Practice
Wrap yourself in the garment or drape it over a tender place
If possible, look gently at yourself and speak your truth. Or say it silently
Breathe into the places that ache or feel numb
End by placing a hand on your heart, belly, or another part that needs care and whisper:“This is a sacred body. Still here”
Grounding for Mad Time
For when your thoughts are too many, too fast, or too much
You’ll need
A grounding object such as a stone, jewelry, leaf, or rubber band
A scent like essential oil, lotion, tea, or a spice
Optional: a sound, playlist, or background hum
Practice
Hold the grounding object and feel its texture
Inhale the scent three times. Let it anchor you
Press feet or hands against a surface and repeat:
“Even if my mind wanders, I am still here”
“Even if the world bends, I remain”
Let the sounds guide you. There’s no timeline
Letting Go
When closure isn’t possible
You’ll need
A scrap of paper or fabric
A pen or marker
Scissors or your hands
Practice
Write down what you are releasing: a person, a dream, a past self
Hold it. Speak or think what it gave you and what it took from you
Slowly tear or cut the paper or fabric
Say: “I do not need this to be whole. I release it”
Bury the pieces, burn them safely, or simply dispose of them with intention
Boundaries and Protection
You’ll need
Salt, string, or a scarf
A boundary statement such as: “My no is sacred” “I get to choose” “I am allowed to protect my energy”
Practice
Create a small circle around you with salt, string, or the scarf
Sit inside and repeat your boundary three times
Imagine a soft, firm shield forming around you
Step out when ready, saying: “My energy is mine. I choose what enters”
These practices belong to no one and everyone. Use them when you need to rethread yourself back together. Use them when you are falling apart. Use them when words fail but you still want to speak.
With you in the grief, in the madness, in the becoming
Jenn J.
The Body Grief Coach
