Let go of what you cannot control.
Another simple but helpful exercise to bring our attention back to the present and out of our identification with insistent objects of the mind.
It will help us to concentrate solely on the here and now,
Where life takes place.
Take a moment to settle in a place where you feel comfortable and safe.
Whichever position brings you a sense of being equally relaxed and awakened.
Do an adjustment you need now and when you are ready,
Gently close your eyes.
Leave them open with a gentle,
Soft,
Unfocused gaze.
Get in touch with your whole body by taking a few breaths naturally without controlling it in any way.
Just feel the breath with the air coming in and out of your body,
Feeling the movement of your belly rising as you breathe in and falling as you breathe out.
Chest gently inflate as you breathe in and deflating as you breathe out.
Drop the shoulders,
Relax the arms and hands,
Legs,
Feet,
Toes,
Relax the face,
Smile.
Feel the little muscles around the eyes relaxing,
Smiling.
The brows,
Forehead relaxing,
The whole head relaxing,
The whole body relaxing.
What we are going to do today is to learn how to let go of those intrusive and useless thoughts that keep relentlessly coming up in our mind.
A simple but very effective exercise for helping us stay in the present moment and do whatever we are doing with focus and concentration.
We are not in any way avoiding our thoughts,
We are simply choosing to rest our awareness in what we are doing in the here and now.
So,
Each time whiny thoughts pop up as they will,
Regrets and lamentation of the past reminiscing brooding over things which are long gone and dusted.
Each time these thoughts are in and we realize we are caught up in them,
We simply recognize and accept their presence without judgments.
We breathe in and out and silently say to ourselves,
I let go of what I cannot control.
I breathe in,
I breathe out,
I feel I am breathing in,
I feel I am breathing out.
I let go of what I cannot control.
I let go of what I cannot control.
I let go of what I cannot control.
Pause yourself to feel the movement of your body as the breath comes in and goes out.
What you are doing right now is simply a short pause to observe and to feel the flow of your breath,
The natural flow of your body breathing itself.
Keep breathing in and breathing out and mentally repeat it to yourself.
I feel the movement of my body as I breathe in,
As I breathe in,
And as I breathe out.
This is my in-breath breathing.
This is my out-breath breathing.
Keep sitting quietly and in silence but with an open attitude to anything that may arise at this moment,
Right here,
Right now.
Thoughts will keep popping up,
Arising.
As they come up,
You do exactly the same.
Simply recognize and accept their presence without judgments and breathe in and out,
Silently saying to yourself,
I let go of what I cannot control.
Breathe in,
Breathe out.
I let go of what I cannot control.
I feel I'm breathing in.
I feel I'm breathing out.
I let go of what I cannot control.
I breathe in,
I breathe out.
I let go of what I cannot control.
I feel I'm breathing in.
I feel I'm breathing out.
I let go of what I cannot control.
This is my in-breath.
I feel it.
And this is my out-breath,
And I feel it.
I let go of what I cannot control.
Breathe in,
Breathe out.
I let go of what I cannot control.
Breathe in,
Breathe out.
I let go of what I can't control.
Breathe in,
Breathe out.
I let go of what I cannot control.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
This exercise is now complete.
Thank you very much again for letting me guide you.
You take care.
