Letting Go of the Week

Letting Go of the Week

It’s been a challenging week. Maybe it felt like you were spinning too many plates at once—trying to keep each one from toppling over. Some plates spun effortlessly, while others wobbled dangerously, demanding your full attention. Deadlines loomed, plans didn’t unfold as you hoped, and despite your best efforts, you couldn’t stop a few plates from crashing to the floor. Now, as you step into the weekend, you find yourself still holding onto that tension, your mind replaying the moments when you struggled to keep everything balanced.

But what if you didn’t have to carry the weight of those broken plates? What if, instead, you could set them down, piece by piece, and realign yourself—mind, body, and emotion? Imagine each stress, each unmet expectation, each lingering thought about what could have been, as a bubble. You blow it into existence, watch it drift away, and when it pops, it takes the burden with it—leaving you lighter and freer.

This is what today’s practice offers: a way to nurture all parts of yourself. Start by engaging your emotions with Bubble Breathwork, releasing what no longer serves you, and inviting renewal with playful, intentional breaths. Then, move into Journaling, where you can clear your mind, reflect, and gain clarity about what truly matters. Finally, reconnect with your body through gentle Stretching, physically releasing any lingering tension and embracing lightness and ease. Together, these practices create a bridge from the stress of “there” to the calm of “here.” Let’s get ready for the weekend by honoring all parts of you—your emotions, your mind, and your body—through simple, intentional self-care. Ready to begin?

Bubble Breathwork: Release and Renew

What You’ll Need:

A bubble wand and some bubble solution.
A comfortable space where you can safely blow bubbles.

Time Needed:
5-10 minutes

Step 1: Settle Into the Present Moment

Close your eyes and take a deep breath in through your nose for a count of 4.
Hold it gently for 4 seconds.
Exhale slowly through your mouth for 6 seconds, allowing your shoulders to drop and tension to leave your body.
Repeat this cycle 2-3 times, fully arriving in the moment.

Why it works: This type of breathing stimulates the parasympathetic nervous system, which is responsible for the "rest and digest" response. It helps reduce stress, lower heart rate, and bring a sense of calm.

Step 2: Identify What No Longer Serves You

Take a moment to reflect on something you’d like to release—this could be a negative thought, a heavy emotion, or a habit that no longer aligns with who you want to be.
Visualize it as a color, a shape, or an image. Hold it gently in your mind without judgment.

Why it works: Visualization taps into your brain’s default mode network, which is active during introspection. By giving your thoughts a symbolic form, you externalize them, making them easier to let go of.

Step 3: Blow It Away

Dip your bubble wand into the solution.
As you inhale deeply through your nose, imagine gathering the "weight" of what you want to let go of.
Blow out slowly and softly into the wand, visualizing the energy of your unwanted thoughts or emotions filling the bubbles.
Watch the bubbles float away, taking your burdens with them.
When the bubbles burst, see their energy dissolve into nothingness—completely gone.

Why it works: Watching the bubbles float and pop provides a visual and tactile element that reinforces the act of releasing. Studies show that physical rituals like this can help people let go of emotional burdens more effectively than just thinking about them.

Step 4: Breathe In Renewal

Pause for a moment, placing your hand on your heart or belly to feel grounded.
Think about something positive you want to invite into your life—peace, love, joy, or courage.
Inhale deeply through your nose, imagining this energy as a warm, glowing light entering your body and filling every part of you.
Hold your breath for a moment, savoring the feeling of this positive intention.
Exhale gently through your mouth, imagining the light spreading outward, touching everything around you.

Why it works: Intentional breathing combined with visualization activates your prefrontal cortex, associated with higher reasoning and emotional regulation. This helps replace stress with a sense of renewal and purpose.

Step 5: Repeat the Cycle

Alternate between blowing bubbles to release and breathing in to renew.
Each bubble blown feels lighter, and each breath taken feels more empowering.
Continue for 5-10 minutes, or as long as you feel called to.

Journaling Prompts for Self-Care

What is one small act of kindness I can do for myself today?
What are three things I am grateful for in this moment?
How do I feel right now, physically, emotionally, and mentally?
What does “being enough” mean to me? How can I embrace this today?
What is one thing I can let go of to feel lighter and more at peace?
What is a self-care ritual I enjoy and how can I make time for it this week?
Write about a recent moment when you felt calm or content. What made it special?
What do I need more of in my life, and how can I create space for it?
Who or what inspires me to take care of myself, and why?
How can I show myself love and compassion today?

Why it works: Journaling fosters self-awareness, allowing you to process thoughts and emotions, and it’s been shown to reduce stress and improve overall mental health.

Stretch Exercises (5-Minute Self-Care Routine)

1. Neck Stretch (1 minute)

Sit or stand tall. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 10-15 seconds, then switch sides.

Gently tilt your head forward, chin to chest. Hold for 10 seconds.
Why it works: Eases tension stored in the neck and shoulders, common with stress.

2. Shoulder Rolls (1 minute)

Roll your shoulders forward in slow, big circles for 30 seconds, then reverse the direction for another 30 seconds.
Why it works: Improves posture and relieves tightness caused by hunching over devices or desks.

3. Side Stretch (1 minute)

Stand with feet hip-width apart. Raise one arm overhead and lean gently to the opposite side. Hold for 10-15 seconds, feeling the stretch along your side. Switch sides.
Why it works: Opens up the ribcage and facilitates deeper breathing.

4. Seated Forward Fold (1 minute)

Sit with your legs extended straight in front of you. Reach forward toward your toes, keeping your back as straight as possible. Hold the stretch, breathing deeply.
Why it works: Stretches the hamstrings and lower back, helping to release physical tension.

5. Cat-Cow Stretch (1 minute)

Get on your hands and knees. Inhale as you arch your back (Cow Pose), lifting your head and tailbone. Exhale as you round your back (Cat Pose), tucking your chin and pelvis. Repeat slowly for 60 seconds.
Why it works: Improves spinal mobility and releases tension in the back.

Now that you’ve nurtured your emotions, mind, and body, take a moment to reflect on how you feel. You’ve released what no longer serves you, gained clarity, and reconnected with your body. This is a gift to yourself—a fresh start as you step into the weekend.

Integration Reflection
Take a minute or two to sit quietly and notice your state:

How do you feel emotionally, mentally, and physically after completing the exercises?

What has shifted for you?

Ask yourself: What is one thing I can do this weekend to maintain this sense of balance and peace?

You might choose to write your response in your journal or hold it as an intention in your heart.

Affirmation for Renewal
Carry this affirmation with you throughout your weekend to remind yourself of the lightness you’ve cultivated: "I release what no longer serves me. I welcome lightness, peace, and renewal into my mind, body, and emotions."

Weekend Self-Care Tips
If you’d like to extend this sense of self-care into the rest of your weekend, here are a few simple ideas:

Spend 5 minutes in nature—feel the sun on your face, listen to the wind, or notice the small details around you.
Call or message a friend and share something positive about your week.
Prepare a meal mindfully, savoring the process and every bite.
Go tech-free for an hour and simply enjoy being present with yourself or your loved ones.
Revisit one of today’s exercises—whether it’s blowing bubbles, journaling, or stretching—and see how it feels a second time.

A Fun Fact About Bubbles
Did you know? Bubbles are not just playful; they’re also a natural stress reliever. The act of blowing bubbles encourages deep, intentional breathing, which lowers stress hormones and activates the parasympathetic nervous system. Watching them float away is a gentle reminder that your worries, too, can dissolve into nothingness. 🫧