Many of my patients living with chronic illness know this feeling: you have already tried so much, yet you keep looking. Another test, another supplement, a new treatment you have heard about. That is understandable when you are unwell and want to get better. In my practice, however, I often find that at a certain point the body needs less, rather than more: less stimulation, less pressure and less of the feeling that you constantly have to work on yourself.
Why “more” can quickly become too much when you are exhausted
For people with ME/CFS, post-COVID condition, chronic fatigue or mast cell activation syndrome, tolerance of exertion and sensory stimulation can vary greatly. What seems like a small effort to a healthy person may already be too much. This also applies to well-intentioned support. Constantly searching for more options can be exhausting in itself.
I do not mean to dismiss medicines, supplements or targeted treatments. They have their place, and I use them every day in my practice. But another product cannot replace everything that brings relief in daily life. Often, it is the simple things: sleep that is as restful as possible, a predictable daily routine, breaks you truly allow yourself, daylight and fresh air, regular meals you tolerate well, and movement only within what your body can currently manage. There is also stillness, meditation and connection with yourself, with other people and with God.
Especially with ME/CFS and post-COVID condition involving exertion intolerance, it is important to respect your own limits and take any worsening after exertion seriously, including delayed worsening. Even listening or meditating can require effort. The aim is not to increase activity step by step or push through symptoms.
These things may sound unremarkable, which is precisely why they are often underestimated. Safety, predictability and breaks suited to the individual may make it easier to settle. This does not mean that chronic illnesses have psychological causes or can be treated through relaxation alone.
Why I make my meditations trauma-sensitive
I trained in trauma-sensitive coaching with Verena König and systemic constellation work with Dr Holm von Egidy, followed by additional training in trauma constellation work. This shapes how I create meditations, guided inner journeys and visualisations.
Many instructions assume that everyone relaxes as soon as they close their eyes. That is not the case. Some people find closing their eyes uncomfortable. Others respond to certain mental images, or to being asked to focus deeply on bodily sensations, with tension rather than calm. That is why my meditations always leave you a choice. You can close your eyes or keep them open. You can follow the guidance, adapt it or stop at any time. You do not have to feel anything, let anything go or achieve anything.
For me, being trauma-sensitive means, above all, that each person decides what feels manageable right now, without creating additional pressure.
Relaxation cannot be forced
You cannot order yourself to relax, and healing cannot be forced. What you can try to do is create more space for relief in everyday life. With chronic fatigue, this does not mean trying even harder or becoming particularly good at meditating. It often begins with something small: noticing one breath, spending a few minutes by a window or allowing a little quiet, if that feels comfortable and possible. If relaxation does not come, that is not a personal failure.
Meditation does not replace necessary medical treatment. For some people, it can be a helpful addition, offering a way to notice tension and gently reconnect with themselves. Whether it feels helpful is individual.
My first meditation for you, free of charge
That is why I have recorded a meditation you can listen to free of charge. It is the first in a small series, created for people who are exhausted, carry a lot or feel they always have to keep going. You do not have to change anything during it. Tiredness, restlessness, doubt or sadness are welcome to be there too.
Perhaps that is enough for today: giving yourself a little time in which you do not have to do anything.