What’s in Your Backpack? A Guided Imagery Exercise to Lighten Your Load

We all carry an invisible backpack in life. This backpack represents our experiences, relationships, learnings, feelings, upbringings, successes, failures, coping strategies, disappointments, and dreams. Over time, it fills up with rocks (some big, some small) that symbolize the emotional weight we carry.

But here’s the thing: our backpacks have a limit. If we don’t pause to unload them every so often, they become too heavy, making our journey feel exhausting. If you’ve been feeling drained, weighed down by stress, or stuck in past emotions, this guided imagery exercise can help you stop, breathe, reflect, and let go. Let’s begin.

Step 1: Stop, Drop, and Relax

First, find a quiet space where you won’t be disturbed. Take a deep breath in, hold for a moment, and exhale slowly. Imagine yourself setting your backpack down on the ground. Roll your shoulders, stretch your neck, and feel the weight lift off of you, even just for a moment.

Your backpack is still within your sight and control—it’s not going anywhere. But for now, you’re free from its weight. Sit in this moment of relief and lightness before you take a look inside.

Step 2: Examine Each Rock

Now, imagine unzipping your backpack and looking inside. The rocks inside represent different emotions, experiences, and beliefs you’ve been carrying. Some may be small pebbles: minor stressors that have accumulated over time. Others may be heavy boulders: deep-rooted pain, trauma, or responsibilities that have been weighing you down for years.

Take your time exploring your rocks. You can remove them one by one, pour them all out at once, or sift through them however feels right to you. Observe each rock carefully and reflect:

• Where did this rock come from? Some rocks have been with you for as long as you can remember, inherited from childhood, past experiences, or societal expectations. Others you may have picked up knowingly, thinking they were useful, meaningful, or necessary at the time.
• Did I choose to carry this, or was it placed here by someone else? Some rocks belong to others—expectations, emotional baggage, or responsibilities that were handed to you, sometimes without your permission. Ask yourself: do I still need to carry these?
• How does this rock make me feel? Is it serving a purpose, providing strength, or simply weighing you down? If it no longer benefits you, it may be time to let it go.

Step 3: Choose What to Keep and What to Let Go

Now comes the most important part: deciding which rocks to keep and which ones to leave behind.

• Let go of the unnecessary: Some rocks serve no purpose anymore. Maybe they’re outdated beliefs, past failures, or pain from relationships that no longer exist. Let them go. Imagine tossing them far away, feeling lighter with each release.
• Give back what’s not yours: If you’ve been carrying rocks that belong to someone else (expectations, pressures, or emotional burdens). Picture yourself handing them back. You don’t need to carry what was never yours to begin with.
• Keep what truly matters: Some rocks still hold meaning—love, resilience, growth, and hard-earned wisdom. Mindfully choose which ones to place back in your backpack. A lighter, intentional load will help you move forward with more clarity and purpose.

As you repack your backpack, notice how much lighter it feels. It’s not empty, but it contains only what truly serves you. Now, when you put it back on, the weight feels different because you’ve chosen what to carry.

Step 4: Make This a Regular Practice

Our backpacks don’t stay light forever. Over time, more rocks will find their way in. That’s why it’s essential to make this exercise a regular habit. Set aside time every few months to stop, reflect, and reassess what you’re carrying.

Signs it’s time to revisit your backpack:

• You feel overwhelmed or emotionally exhausted.
• You’re holding onto resentment, guilt, or past failures.
• You’re carrying responsibilities that no longer serve you.
• Your stress levels feel unmanageable.

Whenever your load starts to feel too heavy, pause, take a deep breath, and sort through your rocks. Your future self will thank you.

Step 5: Therapy Can Help You Unpack

Sometimes, certain rocks feel impossible to remove on our own. That’s where therapy comes in. A therapist can help you:

• Identify which rocks are weighing you down the most.
• Understand why certain burdens are so hard to let go of.
• Develop strategies to lighten your emotional load in healthy ways.
• Build resilience so your backpack doesn’t fill up as quickly.

If you’re struggling to sort through your rocks alone, seeking support from a therapist can make all the difference. At Shift Collab, we’re here to help you navigate your journey with clarity and confidence.

Final Thoughts: Take the First Step Today

Your emotional backpack doesn’t have to be unbearably heavy. By making space for reflection and actively choosing what you carry, you can move forward with greater ease. Try this guided imagery exercise today and see how it feels to lighten your load.

And if you need a little extra help, we’re here for you. Book a therapy session with Shift Collab and start unpacking your emotional weight, one rock at a time.

Try it today. Your journey forward starts now.