Welcome.
This meditation is meant to help you let go of whatever you may be holding,
Or what may be holding you.
It's important to realize that much of our suffering is due to clinging,
To worries,
To concepts,
To negative emotions.
But all we have to do is let go.
Find a posture that is both easy and alert.
Let the spine lengthen,
The shoulders soften,
The jaw unclench.
Allow the breath to move on its own,
No need to manage it.
Notice that awareness is already here before you try to meditate.
Rest attention on the breath.
Feel the simple rhythm,
The coolness at the nostrils,
The rise of the chest,
The fall of the belly.
When thoughts appear,
As they will,
Recognize them kindly and return to the breath.
Each return is a small act of letting go.
Bring to mind something you're holding tightly,
A worry,
A plan,
An unresolved conversation.
Sense how it shows up in the body,
Pressure in the chest,
Tension in the throat,
Heat behind the eyes.
No story,
Just sensation.
Let the body tell you what clinging feels like.
With each exhale,
Invite a tiny release around that area.
Not forcing,
Simply allowing.
Feel the edges blur a little,
The posture loosen,
The breath deepen on its own.
Let the out-breath be a quiet permission slip,
You can set this down for now.
Notice a thought as it forms.
Where was it a moment ago?
Where does it go when it ends?
Watch a second thought arrive,
Change,
And disappear.
Thoughts don't need to be suppressed to lose their power,
They dissolve when clearly seen.
Imagine the mind as a hand gripping a rope.
Feel the effort of holding on.
Now,
Picture the hand opening.
The rope may still be there,
But there's no strain in an open hand.
Let the mind be open in just this way.
Widen awareness to include breath,
Body,
Sounds,
And the space in which they arise.
Let everything be exactly as it is,
No pushing,
No pulling.
The wish to have a different moment is the subtle knot.
Noticing it is the loosening.
Rest as the open field in which sensations and thoughts come and go.
If a difficult feeling appears,
Grief,
Fear,
Irritation,
Meet it directly.
Name it softly.
Here is sadness,
Here is fear.
Feel its texture in the body.
Breathe into that place.
Let the out breath say,
This too can be held,
This too can pass.
Notice the micro moments after each exhale.
The body unguarded for a beat.
Sense the ease in the jaw,
The quiet behind the eyes,
The spaciousness of the chest.
Letting go is not an achievement,
It's the absence of struggle.
Taste that absence now,
However briefly.
Silently offer a simple intention that points to ease.
May I meet this moment without resistance.
May I allow things to be as they are.
May I release what no longer serves.
Let the words dissolve into feeling,
Then into silence.
Return to the immediacy of the breath.
The weight of the body,
The sounds in the room.
Take a deeper in breath,
And a long unhurried exhale.
If the eyes are closed,
Let them open softly.
Carry this recognition with you.
Letting go isn't something you do.
It's what remains when you stop holding on.
