Below.
Welcome to this meditation where we will invite releasing what no longer serves us.
I invite you to take a moment to arrive just as you are.
Whatever today has brought with it.
Whatever is unfinished.
Uncertain or heavy.
You do not need to hold it all right now.
For these few minutes,
There's nothing you need to do,
Nothing you need to solve.
You don't need to force anything.
You don't need to control anything.
Just this breath.
Just this moment.
And the quiet possibility of release.
I invite you to find a comfortable position.
Either seated or lying down.
Whatever is your practice.
And allow your body to be supported by the ground beneath.
Or by the chair holding you,
Or the cushion,
Wherever you are.
Just observing that support being held.
It feels comfortable.
Gently close your eyes or simply soften your gaze I invite you to take a slow breath in through your nose.
And then a long,
Easy breath out through your mouth.
Again.
Breathing in.
And breathing out,
Allowing the body to soften.
More time.
Breathing in.
.
.
And out.
And now allow your breath to return to its own natural rhythm.
There's nothing to manage here.
Only noticing.
Only allow me.
Observing.
Noticing how your body feels.
No judgment.
Now I invite you to bring your attention to the top of your head.
And slowly allow awareness to move downward.
Across the forehead.
Around the eyes.
Through the jaw.
Allowing the jaw to relax.
The tongue to rest.
Shoulders to drop.
Allowing the hands to soften.
And let the belly be easy.
Link supported.
All body is here.
The whole body is held.
You don't need to brace against this moment.
You do not need to carry it on your own.
Simply be.
So often we hold on without even realizing it.
We hold on to expectations.
To timelines.
To other people's reactions.
To the hope that if we just try harder,
We can shape life into something more certain.
And yet,
So much of life is not ours to control.
There's a quiet wisdom in noticing that.
Quiet freedom and loosening the grip.
Today,
We are not giving up.
We are not disconnecting.
We are simply making room.
Making room for what is here.
Making room for peace.
I invite you to place one hand on your heart or on your abdomen if that feels more comfortable.
And then I invite you to take a slow breath in.
And then as you breathe out,
Imagine letting something soft.
Not everything.
Just a little.
With each exhale.
Imagine releasing a layer of tension.
A layer of pressure.
A layer of it.
Letting it go.
Inhale.
And on the exhale softening and releasing.
Inhale.
And exhale,
Letting go.
There is no rush.
No pressure to release perfectly.
Only the invitation to loosen.
Gently and gradually.
I invite you to repeat the following affirmation,
Either silently or out loud,
Whatever feels right for you.
I let go of pressure and allow peace to enter.
Again,
Repeating silently or out loud.
I let go of pressure and allow peace to enter.
One more time,
Repeating silently or out loud.
I let go of pressure.
And allow peace to enter.
Take a moment to feel those words in your body.
Notice what happens.
Maybe there is space.
Or maybe there's resistance.
Perhaps there is a quiet sense of permission.
Whatever is here is welcome.
Now imagine yourself standing at the edge of a quiet stream.
In your hands,
You're holding what feels heavy.
May be worries.
Obligations.
The need to know.
The need to fix.
The need to make everything turn out just right.
Whatever it is,
Whatever you are holding on to.
Visualizing that,
Holding it in your hands.
And as you stand there.
The edge of the quiet stream.
You notice that you do not have to keep carrying all of it.
One by one,
Or perhaps all at once.
You begin to play some of it down.
Not because it doesn't matter.
But because you matter too.
The stream moves steadily on.
You do not have to move against it.
You can simply stand there.
Breathe.
Rest.
And as you stand there next to this quiet,
Slowly moving stream.
I invite you to offer yourself loving kindness.
Either silently or out loud,
Repeating after me.
And allowing these phrases to wash through you slowly.
You don't need to force anything.
Just receive what you can.
May I be free from unnecessary pressure.
May I trust what I cannot control.
May I soften my grip on what is not mine to carry.
May I know peace in this moment.
As you breathe in and out,
Let the words sink in.
Feel the spaciousness they offer.
And if it feels right,
Let them rise again gently as if carried on a calm breeze,
Repeating silently or out loud.
May I be free from unnecessary pressure.
May I trust what I cannot control.
May I soften my grip on what is not mine to carry.
May I know peace in this moment.
It's pausing.
Noticing the body.
Perhaps the quiet places within.
In our final time,
Allow the words to settle in a little deeper,
Like soft light finding its way in.
May I be free from unnecessary pressure.
May I trust what I cannot control.
May I soften my grip on what is not mine to carry.
May I know peace in this moment.
Allow these words to rest gently within you.
Allowing them to be enough for now.
I invite you to bring your attention back to your heart.
Feeling the rise and fall of the brush.
Feeling the quiet that is here beneath the surface.
And once again,
Let's repeat the affirmation.
Silently or out loud.
I let go of pressure and allow peace to enter.
I let go of pressure and allow peace to enter.
One more time.
I let go of pressure.
And allow peace to enter.
Allow those words to settle like a soft exhale.
Let them move through you like a gentle opening.
Being enough.
Supporting you.
Helping to release any pressure,
Anything that doesn't serve you.
And opening up to allow peace to enter.
And on your next inhale,
I invite you to deepen your inhale.
Breathing in.
.
.
Expanding your belly.
And then releasing through your mouth a longer exhale.
Letting go,
Releasing.
Noticing the support beneath you.
Getting ready to welcome yourself into the space.
Gently wiggling your fingers and toes.
Listening to the sounds around you.
And if your eyes are still closed,
Slowly opening them.
I invite you to carry this with you into the rest of your day.
Not as a demand.
Not as another thing to do well.
Just a reminder.
You do not need to carry it all.
You can let some of it go and make room for peace.
Thank you for being here.
