Roots Therapy

17/08/2026

Setting a healthy boundary can bring up guilt, anxiety, fear of disappointing someone, or the urge to take your boundary back - especially if you’re used to prioritising other people’s needs or feeling responsible for their emotions.

This gentle somatic meditation helps you slow down, notice what’s happening in your body, and make space for the discomfort without immediately trying to fix it.

You’ll be guided to:

- Notice and accept difficult sensations
- Soothe guilt without letting it make your decisions
- Reconnect with your needs and values
- Practise self-compassion and self-respect
- Stay connected to yourself while maintaining your boundary

Why this practice can help:

The meditation draws on mindfulness, mindful acceptance, somatic awareness and self-compassion. Research suggests mindfulness-based approaches can support emotion regulation, while mindfulness practices may improve awareness of internal bodily sensations. Self-compassion is also associated with more adaptive emotional regulation.

The goal isn't to make guilt disappear. It's to practise:

“I can feel uncomfortable and still honour my boundary.”

And remember: every time you practise a healthy boundary, you’re also modelling self-respect, honest communication and healthy relating to the people around you.

For relaxation and self-reflection only. This meditation is not a substitute for professional mental health care.

I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. If you’ve spent your life feeling like too much or not enough - I’d love to meet you exactly as you are.

Free 20-min call · book on rootstherapy.org

Kindly,
Ruta

https://youtu.be/4prJkzqFc00?si=rkEPkP0tkmZuykQh

Setting a healthy boundary can bring up guilt, anxiety, fear of dis...

15/07/2026

Do you ever come back from a conversation, a crowded place, or an emotionally intense situation feeling drained, overwhelmed, or like you’re carrying emotions that don’t feel fully yours?

This grounding meditation is designed for highly sensitive people, empaths, and anyone who experiences emotions deeply. It combines mindfulness, body awareness, breath regulation, and emotional boundary practices to help you reconnect with yourself, release emotional overload, and create a greater sense of inner safety.
While many people describe this experience as “absorbing other people’s energy,” psychology and neuroscience offer another perspective: highly sensitive people may have stronger emotional awareness, increased attention to subtle cues, and greater emotional resonance with others. Learning to regulate your nervous system and develop healthy emotional boundaries can help you stay connected without becoming overwhelmed.

In this meditation, you will practice:
✨ Grounding through body awareness and sensory connection
✨ Breath techniques to support nervous system regulation
✨ Differentiating your emotions from emotions you may have picked up from others
✨ Creating a sense of healthy emotional boundaries
✨ Reconnecting with yourself after emotional overwhelm
✨ Building the capacity to feel deeply while staying centred

This practice is especially supportive after:
• Difficult conversations
• Social overwhelm or crowded environments
• Emotional exhaustion
• Compassion fatigue
• Times when you feel disconnected from yourself

Feeling deeply is not something you need to eliminate. Emotional sensitivity can be a strength when paired with self-awareness, regulation, and self-care.

Take a few moments to return to yourself.

If you’d like more practices like this, subscribe for guided meditations and nervous system regulation tools.

I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. If you’ve spent your life feeling like too much - I’d love to meet you exactly as you are.

Free 20-min call · rootstherapy.org

—Ruta

https://youtu.be/yQOmI143zO0?si=rzRcenxoQuKgFsta

Do you ever come back from a conversation, a crowded place, or an e...

19/06/2026

The older I get, the more I believe that healing isn’t always found in grand transformations.

Sometimes it’s found in learning to pause long enough to receive what’s already here.

AEDP teaches us that positive experiences can be transformational when we allow ourselves to fully feel them. Gratitude isn’t just a thought-it’s an experience that can reshape us from the inside out.

As a highly sensitive person, I notice a lot. The challenge has been learning not only to notice what’s difficult, but also what’s beautiful.

These are a few moments I’ve been grateful for lately. ✨

15/06/2026

This 10-minute Loving Kindness practice is a gentle guided meditation designed to help you cultivate compassion, warmth, and emotional balance - starting with yourself and gradually extending to others.

Also known as metta meditation, Loving Kindness involves silently repeating phrases of goodwill (such as “may I be safe” or “may you be at ease”) while bringing different people to mind. While simple, this practice has a measurable impact on the brain and body.

Research shows that regular Loving Kindness meditation can increase positive emotions, reduce stress and self-criticism, and improve emotional resilience. It has also been linked to lower symptoms of anxiety and depression, as well as increased feelings of social connection and empathy.

If you tend to be hard on yourself or feel emotionally depleted, this practice offers a structured way to shift your internal tone - without forcing anything. Just 10 minutes can begin to soften the nervous system and create space for a different kind of inner dialogue.

I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. If you’ve spent your life feeling like too much - I’d love to meet you exactly as you are.

Free 20-min call · link in bio.
Free self regulation resources • link in bio.

This 10-minute Loving Kindness practice is a gentle guided meditati...

14/06/2026

For a long time, I didn’t feel like I belonged.

Not in rooms. Not in relationships. Sometimes not even in myself.

I didn’t know who I was underneath all the adapting, the pleasing, the trying to fit in. And I felt everything - so deeply, so intensely - and spent years believing that was the problem.

When you don’t know how to be with that much feeling, you find ways to cope.

Some of mine hurt me. And for a long time, they came with a lot of shame.

I didn’t understand then that those patterns weren’t weakness or failure - they were the only tools I had. Ways of surviving something I didn’t yet have words for.

I have the words now.

It was attachment trauma. Neglect that was quiet enough to be minimised - by others, and for a long time, by me too. The kind that doesn’t leave visible marks but shapes everything. How safe you feel in relationships. Whether you trust your own feelings. Whether you believe you’re allowed to take up space.

Then I found AEDP (Accelerated Experiential Dynamic Psychotherapy).

For the first time, I felt genuinely seen. Not despite how much I felt - but as who I actually was. It gave me a language for my inner world. It helped me understand that my emotions weren’t the enemy - they were messengers I’d never been taught to listen to.

Slowly, I found my way back to my authentic self.

That experience is at the heart of why I do this work.

I became a therapist for people who feel a lot and don’t quite know who they are beneath the surface. People who are tired of adapting and shrinking and holding it all together. People who’ve coped in ways they’re not proud of - and blamed themselves for it.

You are not broken. You were doing the best you could.

Therapy with me is slow, relational, and body-aware. We make space for the emotions that haven’t had anywhere to go. And you don’t have to do it alone.

If any of this resonates - I’d love to connect.

I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. If you’ve spent your life feeling like too much and not enough - I’d love to meet you exactly as you are.

Free 20-min call · link in bio.
Free self regulation resources • link in bio.

—Ruta

07/05/2026

Your sensitivity isn’t your weakness. It’s just been in the wrong rooms.

You’ve probably been told - directly or indirectly - that you feel too much. That you’re too intense. Too emotional. Too affected by things other people seem to shrug off.

So you learned to manage it. Minimise it. Apologise for it.

But here’s what I know from sitting with people in this work - the ones who feel deeply are often the most attuned, the most empathetic, the most alive to the beauty and pain of being human. That’s not a flaw. That’s a gift that hasn’t been held properly yet.

The problem was never how much you feel. It was that the rooms you were in - growing up, in relationships, at work - didn’t have space for it.

The right room changes everything.

A room where your tears aren’t awkward. Where your depth isn’t overwhelming. Where someone leans in rather than pulls back when you show them who you really are.

That’s what therapy can be. Not a place to fix your sensitivity - but a place to finally stop apologising for it.

I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. If you’ve spent your life feeling like too much - I’d love to meet you exactly as you are.

Free 20-min call · link in bio.

— Ruta

01/05/2026

“What if I start feeling everything - and I can’t stop?”

I hear this more than almost anything else.
Not always in those exact words.
Sometimes it sounds like “I’m not ready.” Or “maybe later, when things calm down.” Or simply - silence. A link clicked and then closed.

If that’s you, I want you to know something.

That fear makes complete sense. You’ve spent years learning to hold it together. To function. To keep going. Of course the idea of opening up feels like a risk you can’t afford.

But here’s what I’ve learned from sitting with people in this work - the emotions you’re most afraid of aren’t waiting to swallow you whole. They’re already there. Already costing you energy every single day. Already showing up as the tension in your shoulders, the 3am waking, the irritability you can’t quite explain.

Therapy - good therapy - doesn’t rip open the floodgates. It finds them gently. Opens them slowly. Always at the pace your nervous system can actually handle. You will still be able to go to work on Monday. You will still be yourself. Just - gradually - more of yourself.

In AEDP we work with what your body and emotions are already carrying. Not to overwhelm you. To finally give it somewhere safe to land.

If you’ve been putting off reaching out because of this fear - this is your sign that it’s safe to take one small step.

Free 20-minute call · no pressure · just a conversation.

Link in bio to book.

— Ruta

29/04/2026

Unsure. Hoping. Wondering if things could actually feel different.

They can.

Real words from real people.

What moves me most about these words isn’t just what changed - it’s what became possible. Coping where there was once overwhelm. Boundaries where there was once fear. Compassion for the parts that were once hidden in shame.

This is what therapy can be when it goes beneath the surface. Not just understanding yourself better - but finally experiencing yourself differently. In your body. In your relationships. In the quiet moments when you realise you no longer speak to yourself the way you used to.

If you’ve been wondering whether to reach out - let this be your sign.

I’m Ruta, an AEDP therapist at Roots Therapy, working online across the UK. The first step is a free 20-minute call. No forms, no pressure — just a conversation.

Link in bio to book. I’d be honoured to work with you.

— Ruta

23/04/2026

Most of us are brilliant at analysing ourselves.
We know where it comes from. We’ve read the books. We understand our patterns intellectually. And yet - nothing shifts.

That’s not a failure of insight. That’s what happens when the wound lives somewhere thinking can’t reach.
In AEDP we work differently. We follow what’s alive in the body. We slow down and stay with the feeling rather than explaining it away. And in that slowing down - with someone truly present beside you - something that no amount of thinking could touch begins to move.
You don’t need more self awareness. You might just need to finally feel it - in a place that’s safe enough to do so.

If that resonates, I’m Ruta - an AEDP therapist at Roots Therapy, working online across the UK. First step is a free 20-minute call. Link in bio.

— Ruta

18/04/2026

Nothing terrible happened.
And yet something always felt wrong.
If that sentence just stopped you - this is for you.

So many people carry wounds that have no obvious name. No single event to point to. Just a quiet, persistent feeling of being alone even when people were around. Of learning early that your emotions were too much, or not important enough. Of deciding - without anyone ever saying it out loud - that something must be wrong with you.

That’s not a character flaw. That’s what emotional neglect does. It doesn’t leave visible marks. But it shapes everything - how safe relationships feel, how worthy of love you believe you are, how comfortable you are simply existing in your own skin.

You were never too much. You were never not enough.
You were just unseen.

I’m Ruta, an AEDP therapist at Roots Therapy. My work is relational, experiential, and emotion-focused - rooted in attachment theory and neuroscience. I work with people who grew up feeling alone, unseen, or like something was fundamentally wrong with them. People who are tired of carrying that quietly into every relationship, every room, every version of themselves.

Healing means finally having the experience of being truly met. Perhaps for the first time.

If any of this resonates, the first step is a free 20-minute Zoom call. No pressure, no forms - just a conversation.

Link in bio to book.
— Ruta