शैडोइंग अभ्यास: Slow English Podcast for Listening | How to deal with overthinking? | Learn English Podcast - YouTube के साथ अंग्रेजी बोलना सीखें

Intro Hi guys, welcome back to podcast and chill.

⏸ रुका हुआ

गति:

330 वाक्य

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Intro Hi guys, welcome back to podcast and chill.

I'm Leo and I'm Gwen.

I just want to say that I'm glad you're here with us today You don't need to do anything right now.

Just be here with us.

Yeah in this moment Just let the world slow down for a little while

Have you been feeling that kind of tired lately?

The kind where your body feels heavy,

but your mind just refuses to stop moving?

You lie down, hoping sleep will take over,

but your thoughts keep running one after another like a train you can't step off.

You try to relax, but instead,

you find yourself keeping asking the same questions.

Did I do enough?

Did I say something wrong?

What if… And before you know it,

your heart feels heavy, even when nothing is really happening.

It's okay.

You are not alone in this.

So for today, you don't have to fix everything.

There's no to-do list, no shoulds,

just you, here, exactly as you are.

Let's sit here together for a while,

just softly talk about overthinking and how we might make a little more space in our minds.

As we sit here, breathing together,

we can start by figuring out what overthinking really is.

Do you want to try to say,

in one sentence, what overthinking is?

Hmm, I would say overthinking is when your mind keeps thinking far more than you want,

and you can't seem to stop.

Yeah, it's like you're standing still,

but your thoughts keep walking around inside your head.

No matter how small the worry is,

it grows bigger each time it comes around.

Suddenly, tiny things feel heavy.

Getting out of bed or answering a text.

Even, deciding what to eat becomes a hard decision.

You just stare at them for a long time.

Frozen.

And in your head, the same questions keep showing up.

What if I fail?

What if they don't like me?

It's like, you know a song on repeat?

That one terrible line.

You try to stop it,

but But it just… keeps playing.

You even try to distract yourself.

Open your phone, scroll through something but the song's still there, playing under everything.

And your body feels it too.

Not just for a moment, but all day.

Your chest tightens, shoulders feel like you've been carrying a heavy bag for hours.

It's not just about feeling tired.

You even lose interest in the things that used to make you happy.

After a while, it's like the world slows down around you.

You want to join in,

but something inside keeps pulling you back.

You turn down plans, disappear from conversations… I remember one morning,

I just stared at my phone for 20 minutes.

There was one message, just a simple,

sorry, I can't make it, from a friend.

For most people, it might have been nothing,

but in that moment, my mind wasn't calm.

I read it three times,

and each time I imagined a hundred different reasons behind it.

I couldn't type a single line back.

My heart was racing.

I felt silly like, why can't I just do it?

And the worst part is that I blame myself.

What's wrong with me?

Just reply.

But then I think more and I blame more.

Oh Leo, it's okay.

We all get trapped like that sometimes.

I feel you.

Those thoughts.

They become a loop inside your head like a hamster running in its wheel.

But why does it happen?

Why can't we just stop?

That's the thing.

Overthinking never comes alone.

It always brings a friend,

and that friend's name is Sadness.

Wait, so when I'm stuck in that loop?

Your brain is actually trying to fix the sadness.

It wants to find the problem and make it go away.

So it thinks, and thinks, and thinks.

And what if… there's no problem to fix, no answer to find?

Maybe.

Sometimes you don't need an answer.

You're not really looking for the truth.

You're just trying to avoid the pain.

What's wrong with it though?

Nobody wants to be hurt.

There's nothing wrong with it.

It's just the way your mind tries to keep you safe like a guard dog barking at shadows.

Then why… why does it have to feel like it's too much?

Because your mind is working over time.

Imagine walking through a dark forest with a flashlight in your hand.

At first, the light helps you see,

but when your brain starts moving it over every leaf,

100

every crack in the ground, shouting, Look!

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Danger!

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It stops showing you the way.

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You can't see the ground right in front of you,

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or the signs that you're okay.

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You only see what could go wrong.

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No wonder I feel exhausted,

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because I'm always on alert.

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The truth is, the forest is just life.

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The flashlight is your positive thoughts.

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It can help you see in the dark.

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But when the mind panics,

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it swings the light everywhere, turning shadows into danger.

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And you?

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You're still safe, even in the dark.

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So, all this time I wasn't broken.

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No, not broken.

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Not lazy.

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Not weak.

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You are just tired.

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I once slept for 10 hours and still woke up tired,

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and I thought something is wrong with me.

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But maybe nothing was wrong,

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I just hadn't stopped carrying that weight in my head.

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And when a person is tired like that,

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what they need most is to be met with kindness,

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to be held softly, without pressure.

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That sounds like something I haven't given myself in a long time.

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I've been asking so much from myself and giving back so little.

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We all do this, Leo.

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We push.

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We rush.

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We demand more and more from ourselves,

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even when we're already running on empty.

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Yeah, half of the time,

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we don't even know we're doing it.

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But there are gentler ways to live with the mind.

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Ways that don't require force, only care.

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Gentler ways.

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I like the sound of that.

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Think of them like small doors you can open to give yourself a little peace.

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One of these doors is noticing.

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Notice your thoughts without trying to fight them.

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You might say to yourself, I see you, overthinking.

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But doesn't that just give it more attention?

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No. The moment you recognize… I'm thinking too much right now.

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You take the first step outside that loop.

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No blame, no panic, just noticing.

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Hmm, taking a step back instead of being pulled deeper in.

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And another door is breathing.

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Not the fast, shallow breaths we take when we're stressed,

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but slow ones that tell your body it's safe.

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Place your hand on your chest.

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Feel it rise and fall.

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As you inhale, think of peace filling you.

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As you exhale, imagine the noise leaving.

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Feels like telling your whole body,

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it's okay, you can rest now.

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Yes, every breath is a gentle reminder, you are safe here.

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And if your thoughts still feel heavy,

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you can open the third door.

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Do one simple thing.

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Just one.

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Fold your blanket, drink a glass of water,

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splash cool water on your face.

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I see.

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Something small, but it shows me that I can still move.

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You don't need to finish everything.

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You only need to start something light.

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But small is good enough.

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Sometimes one gentle step is all it takes to remind yourself you're not stuck forever.

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For me, it's making a cup of tea.

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Just watching the steam rise, smelling something warm.

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It's simple, but it makes me feel like I'm here again.

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What about the way I talk to myself?

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That's the thing that keeps me stuck the most.

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That's the fourth door, talking to yourself like a friend.

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Think about someone you really care about.

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Maybe your parents, your siblings, or your best friend.

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Imagine they're having a hard day.

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They feel useless.

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They feel like they've failed.

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Would you tell them, yeah,

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you're lazy, or you should be doing more?

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No, I would never.

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Right.

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You'd say, hey, you're doing your best,

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or I know you're tired,

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you're not lazy, you're just overwhelmed.

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It's strange.

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I could say those words to someone else without even thinking,

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but to myself, it feels almost like I don't deserve it.

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I know.

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We are often the hardest on ourselves.

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We expect ourselves to be perfect,

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but expect others to just be human.

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Why would we even do that?

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It's simply… forgetting we're human too.

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Maybe we thought being hard on ourselves would keep us growing,

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but truly, kindness works better.

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When you start speaking to yourself kindly,

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it's like pouring warm water over something frozen.

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Slowly, the ice begins to melt.

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And when the ice melts, we can move again.

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Exactly.

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And sometimes, what helps the ice melt is simply… rest.

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That's the next door, resting without feeling guilty.

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Not after you've done everything on your list.

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Not as a reward.

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But because you are a living being.

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And living beings need rest.

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You can lie down, close your eyes,

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let your shoulders drop, breathe without rushing.

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Rest is not a weakness,

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it's the way we heal.

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It's a little weird for me to do that.

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To rest when there's still work waiting.

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When the inbox isn't empty.

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Because the world teaches us we must earn rest.

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But that's not true.

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You don't have to prove your worth to deserve care.

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We look at the clock,

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see it still early, and think, I can't rest yet.

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I haven't done enough.

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But rest isn't a prize.

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It's part of staying alive.

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Your body knows when it's time to pause.

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The question is, will you listen?

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I guess if I don't,

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my body will find a way to make me.

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often does.

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And before it gets to that point,

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another door you can try is to talk to someone safe.

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Someone who'll sit with you in the storm.

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What if I don't have that person?

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Safe doesn't mean perfect.

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It could be a friend who lets you cry without handing you tissues too fast.

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A family member like your mom who always asks, are you OK, darling?

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or even your future self,

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through a voice note where you hear your own feelings out loud.

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You could call a friend just to say,

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I need to talk, or write a letter you'll never send.

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I've noticed when the words finally leave my mouth,

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they stop echoing so loudly inside my head.

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Yeah, it's like the sadness moves from your chest into the air.

245

The sadness doesn't disappear, but now it's shared,

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floating between you and the world,

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no longer yours to carry alone.

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And the last door is the hardest to open.

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Letting go of being productive.

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But people say we're only as good as what we achieve.

251

Those people are wrong.

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Trees don't say sorry for losing their leaves.

253

The moon is not bright every night.

254

Just living is not wasting time.

255

There are days when the only thing you manage is just to exist.

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You wake up and breathe.

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And that is already enough.

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But why do I still feel guilty?

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Because we've been taught to feel that way.

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Now we unlearn it.

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You can say, today I'm not a machine.

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I'm a person and I'm still worthy.

263

That's like giving myself permission to just be.

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Because it is.

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You are not here just to produce.

266

You are here to live with your breath,

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tiredness, and with the love you can give yourself.

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You don't have to earn your right to exist.

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You already have it.

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You always have.

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Even on the days I feel useless.

272

Especially on those days.

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Thank you.

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You don't have to thank me.

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Just remember, you're allowed to be here, exactly as you are.

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And if you're on the other side of this,

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hearing us now, you're part of this space too.

278

Maybe you've been carrying too much lately.

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Maybe you're tired of trying to figure everything out.

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But right here, in this moment,

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there's nothing to solve, no race to run.

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You can lay down the heavy bags,

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even if just for a while.

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Breathe.

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Let yourself exist without fixing, proving, or earning anything.

286

If that feels too hard today,

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just start with one breath.

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One small letting go.

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And maybe that is where overthinking slowly starts to let you go.

290

If you're still here, thank you.

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Thank you for staying with us until the very end.

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Yeah, you gave us your time and maybe that's not easy today.

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So really, we truly appreciate that.

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You might not realize it,

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but just by giving yourself these few minutes to listen,

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you've already done something good.

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Wherever you are right now,

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if your thoughts feel messy or your heart feels heavy, that's okay too.

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You don't have to fix it.

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Not yet.

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Remember, you don't need to be perfect.

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You don't need to have everything figured out.

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You're not broken.

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You're not lazy.

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You are just tired.

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And tired people deserve rest.

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So maybe, before you go,

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you can give yourself one moment to stop holding everything up.

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Close your eyes if you can.

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Feel your shoulders soften.

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Let your breath find its own rhythm.

312

For these few seconds, let the world fade away.

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This is your reminder.

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You deserve to rest.

315

You don't have to push yourself anymore.

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And I need you to know this.

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Deep in your bones, change will come.

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Maybe not today, not tomorrow.

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But one day you'll wake up and the air will feel easier to breathe.

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Yeah, I believe that for you.

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I really do.

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So, take care, my friend.

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And when you want, we'll meet again here.

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No pressure.

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Just you being here.

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This is Podcast and Chill.

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I'm Leo.

328

And I'm Gwen.

329

See you guys next time.

330

And until then, let yourself be held by the quiet.

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