Let It Spill & See What Remains

If you're like me — sometimes an overthinker — you might find yourself in the middle of a meditation worrying about choosing the right thing to let go of, the right intention, the most important work at hand. I created this meditation to support those moments. It helps me work with whatever arises, trusting that my soul and my body already know where to direct my intention and attention.

This gentle practice invites you to release just one thing, even if you can’t name it. Through visualization, breath, and emotional grounding, you’ll be guided to place that weight into a symbolic bucket and let it spill. There is no pressure to fix or figure anything out. Just permission to feel, soften, and release: one breath at a time.

Transcript

Welcome,

Dear one,

You made it here,

This space is just for you.

Let's begin by gently closing our eyes,

This is a space to let go,

Not everything,

Just one thing,

One thing that feels too heavy to carry today.

You don't need to figure out what matters most,

You don't need to solve your entire life in one breath,

You don't even need the perfect words,

Take a breath in and as you exhale give yourself permission to choose just one thing to let go of,

Choose one thing even if you can't name it,

Even if it's just a feeling in your chest,

Even if it's the weight behind your eyes or the noise in your thoughts,

That's more than enough.

Now,

Imagine you're holding a large bucket,

You've been carrying it all day,

Maybe for a long time,

It's heavy in your shoulders,

In your hands,

In your spine.

Now take a moment and gently place that one thing,

The one you chose,

Inside the bucket.

It might have a name,

It might not,

It might be an emotion,

A memory,

A thought pattern or just a feeling that lingers.

Whatever it is,

Trust that your body knows,

You don't have to get it right,

You just have to offer it up.

Observe the part of your body that holds it most,

Just notice,

No need to change it,

Let it rest there,

Let it settle.

Now,

Take a breath,

Let it spill,

Let the water pour out and soak the ground beneath you.

Let it go in whatever way it wants to,

You don't have to understand it,

You don't have to fix it,

You just have to allow it to move,

Let what no longer fits fall apart.

You are not responsible for holding what was never yours,

From what breaks,

We'll see what remains,

We'll see what rises again,

Lighter,

Truer,

Yours.

Let your breath guide you back,

Feel your hands,

Feel your chest,

Notice the space where the heaviness used to leave,

Maybe it's still there,

That's okay,

Maybe it feels a little lighter,

That's enough,

This was not about perfect release,

It was about permission,

Permission to let one thing go,

Even if you don't know what it is,

Even if it returns tomorrow,

Because today you let it fall,

And that matters.

When you're ready,

Wiggle your fingers,

Open your eyes gently,

And thank yourself not for being healed,

But for being honest,

And for honoring your truth.

Thank you for being here.