Hello,
This is Amy Ruthie,
And this is a meditation on letting go.
So I invite you to find a comfortable position.
You can lie down,
You can sit up,
And gently close your eyes when you're ready,
Or a soft gaze is fine.
Begin by noticing your breath,
Noticing the air as it moves in and moves back out through your nostrils.
Inhaling the air in through your nostrils,
And notice the air as you exhale it back out through your nostrils.
Inhale noticing the air moving into your body through your nostrils,
And exhale noticing the air moving out of your body back through your nostrils.
A few more times like that,
Just settling in.
Now moving to some square breathing.
We'll inhale for the count of four,
Hold for the count of four,
Exhale to the count of four,
And then hold for four.
So we'll begin now inhaling for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four.
Inhale for four,
Hold for four,
Exhale for four,
Hold for four.
Inhale for four,
Hold for four,
Exhale for four,
Hold for four.
And I'll leave you here for a few moments to do a few more cycles like that on your own,
And I'll guide you back,
Taking your time here.
And one more time through,
Taking your time,
And if you finish early,
You can just go back to your regular breathing.
Now returning to your natural breath,
Your natural rhythm of breath,
And I invite you to think of a time in the last day or week or month where you just felt irritated,
Annoyed,
Frustrated,
Angry,
Any or all of the above.
Just think of a time situation where you felt that way.
I'll give you a moment here,
Bringing that situation or moment into your mind's eye,
Today working on releasing that anger,
Frustration,
Annoyance.
As you inhale,
I invite you to tense up all of the muscles in your body as you think of that situation.
So we'll inhale here,
Inhale,
Tensing up all the muscles in the body,
The face,
The shoulders,
The fists,
The legs,
The feet.
And exhale,
Release and sigh it all out.
Again,
Inhaling,
Thinking of that situation as you tense up all the muscles in your body,
Really tensing up,
Really tensing.
And exhale,
Sigh it all out and release the body.
Two more times like that,
Inhale,
Thinking of that situation as you tense up all of the muscles in your body,
Really tensing everything.
And exhale,
Release and relax.
And one more time like that,
Inhale,
Really thinking about that situation as you tense up all the muscles in your body,
Really tense,
Really tense,
Hold.
And exhale,
Release,
Let it all go.
Now just returning to your breath,
Your natural breath,
Watch it as it moves in and out of your nostrils.
Now shifting awareness to a mantra of let go.
So we'll silently repeat the mantra,
Let go,
Over and over.
And please remember that your mind will drift,
It's okay,
It's completely normal,
Natural.
Your mind will drift to the past,
To the future,
And every time you notice that,
Just gently bringing yourself back to the mantra,
Let go.
And I'll leave you here for some time to silently repeat,
Let go,
And I will gently guide you back at the end.
So here we go.
And as your mind drifts,
Just guiding yourself back to let go.
And as your mind drifts,
Just bringing yourself back to the mantra,
And gently guiding yourself back to the room.
And together we'll inhale deeply,
And exhale out,
Let go,
And release the mantra,
And bring your awareness to your natural breath,
Your natural rhythm of breath.
And checking in with yourself,
And noticing,
Do you feel a little calmer about the situation?
Do you have more clarity about the situation?
Do you feel a little less stressed?
And we'll end the meditation today with one om,
And you can sing along.
You can whisper,
Sing the om,
Or you can silently om.
All options are fine.
So we'll just inhale and exhale together before the om,
Inhaling,
Deep breath in.
And exhale,
Releasing.
And we'll sing for om.
Om.
Thank you so much for practicing with me today,
And I will hope that you will return to this meditation when you need to let go.
Namaste.
