Hello this is Amy Ruthie and this is a meditation on releasing and letting go.
I invite you to find a very comfortable position.
You can sit upright or you can lie down.
Whatever is most comfortable for you right now.
And we'll start by bringing awareness to the breath.
Noticing as you inhale how the air moves in through your nostrils and as you exhale feel the air as it moves out of your nostrils.
So just bringing your awareness to your nostrils and noticing the air as it moves in as you inhale and out as you exhale.
Just noticing,
Just witnessing.
Settling in here,
Body becoming heavy,
Relaxed.
And now I invite you to think of a situation that happened over the last day or maybe over the last week that is still sticking with you.
You're still maybe wondering about or anxious about or maybe have some regret about.
Just bringing into your mind's eye a situation where you've still got some stuff left over.
And we'll focus on this during the meditation but I do recommend that you process and feel your feelings around this situation.
Maybe by talking to a friend or a family member or your therapist.
Feeling and processing your feelings and emotions.
And this meditation is to help after the feeling and the processing of truly letting go of anything that's left over after that process.
So again just bringing into your mind's eye that situation where there's still some leftovers.
Now I encourage you to visualize that you are at the beach lying on the beach.
You can also be sitting upright,
That's okay,
With your feet towards the water.
And as you inhale imagine an ocean wave coming up into your body from your feet all the way up to the top of your head.
And as you exhale the wave recedes back into the ocean and it brings with it any of that leftover debris or residue.
So again inhaling imagining the ocean wave entering your body through your feet and up up up all the way up your body to the top of your head.
And as you exhale the wave recedes back into the ocean and brings with it any of that residue.
Just cleansing the body of any leftovers from that situation.
So inhale ocean wave enters the body from the feet up into the top of your head.
And as you exhale wave rolls back out from top of the head through the bottoms of the feet,
Removing any of that waste,
Any of that leftover residue.
And I'll leave you here in silence for some time to continue that practice and really imagine that ocean wave just cleansing your body of any of that leftover debris.
And with any meditation please keep in mind that your mind will wander and that is okay.
And anytime you notice your mind wandering away,
Just gently and kindly bring your mind back to the ocean wave.
We'll begin now.
Bringing your awareness back to your body in the room,
Keeping your eyes closed,
And noticing the points of your body that are making contact with the surface beneath you.
Just bringing your awareness back and now checking in with your heart and with your mind and seeing how you feel about that situation now.
Maybe you feel lighter,
Maybe you feel more clarity about the situation,
Maybe more free,
Maybe calmer,
More peaceful,
Perhaps joyful.
Just noticing how you feel now versus when you first thought of that situation earlier in the meditation.
And we'll end this meditation with three sighs.
So we'll inhale and then exhale,
Sigh it out three times together.
So we'll inhale here through the nose and exhale,
Sigh it out.
Again,
Inhale through the nose and exhale,
Sigh it out.
One more time,
Inhale and exhale,
Sigh it out,
Releasing and letting go.
And I recommend that you return to this meditation any time you're feeling that you need some guidance for letting go and releasing after processing your emotions and feelings.
And thank you so much for practicing with me today.
Namaste.
