I use this when I feel blocked or pressured to help me ground and center myself and to listen to what my subconscious has to say.  

Ritual: Place one hand on your heart and tone on your belly. Take several deep breaths and say: “My Truth doesn’t need to polished or perfect. I don’t owe anyone anything. My presence is enough.”

Then open up the VoiceMemos or Notes App on your phone and speak or write something unscripted.
Share it or don’t.

The healing is in speaking/writing it, not the outcome.
The medicine is the release, not the end product.

Confession: I have a whole folder on my phone of these notes. It helps me to see patterns of what needs more attention.