My surrender to the oneness which binds us all.
Welcome to this mindfulness practice of constant letting go.
A seat for your soul before we embark on this journey.
No matter how attractive the flower is,
A butterfly must eventually let go of it and move on.
When you let go,
You gain freedom.
It further leads to a state of independence,
Peace and fulfillment.
Now sense how you will feel if you let go of everything that gives you grief,
Every agonizing emotion,
Every discursive thought.
How blissful and wonderful that state will be once you let go of everything not serving you anymore.
Begin to find a comfortable position to do this meditation practice of constant letting go based on visualization technique.
Take a few deep inhales and exhales starting with an exhale and allow yourself to arrive in this moment completely.
You can set an intention for this meditation practice in form of a phrase and repeat in your mind three times.
It could be may I allow old narratives and identities to dissolve when they no longer serve me.
As each breath leaves,
May I soften and release whatever the body is holding or it could be may I feel my emotions fully and let them pass without clinging.
Repeat in your mind three times and when you feel ready bring your attention to the five senses starting with the sense of sight,
Look at whatever is present around you,
Shapes,
Colors,
The distance,
Noticing the immediate visual experience without labelling.
Allow the scene to come and go like a movie,
Let the eyes see without adding a story,
Let go of any judgments,
Comparisons,
Imagined futures,
Past based interpretations.
If you like you may close your eyes or lower your gaze whichever feels natural to you.
Now shifting your attention to the sense of sound,
Opening your awareness to sounds near and far,
Notice their arising and fading,
Let go the urge to chasing pleasant sounds or resisting unpleasant ones,
Let the sound be sound,
Nothing to push away,
Nothing to pull in,
Let go of any irritation,
Preference,
Emotional reactions linked to sounds.
Moving to your sense of smell,
Notice any scent strong or subtle or the neutral,
The natural aroma of the air,
Recognize that how the fragrance shift and pass on their own,
Noticing how the mind reacts by giving its preference of liking a particular fragrance and disliking some,
Let the fragrance arise and fade without grasping,
Release any desire,
Aversion and memory based reactions.
Shifting your attention to the sense of taste,
Bringing awareness to natural taste in your mouth or a lingering flavor of the meal you had or something you sipped,
Observe any pleasantness or unpleasantness without holding on to it,
Noticing how each taste dissolves on its own,
Let the taste be just a momentary sensation,
Let go of any craving,
Habitual eating reactions,
Emotional eating patterns with loving kindness,
Just let go,
Shifting your awareness to the touch,
Noticing the surface beneath you,
The sensation of the texture of clothes you're wearing,
The sensation on your skin around the temperature of your environment,
Allow each sensation to come and go without any interference,
Let go of any resistance,
Holding any patterns,
The idea of identification,
Just let go,
Allow yourself to arrive in the body,
Feeling the whole body resting here,
Not trying to change anything,
Simply notice,
Whisper inwardly,
I'm here to observe,
Soften and let go,
Notice how your breath is moving,
Noticing the natural movement of your breath,
Let go of any desire to control the rhythm of your breath,
Just watching,
With every exhale gently repeat,
Let go,
Now sense the body as one field of experience,
Breathing,
Softening,
Resting,
Notice how letting go happens naturally,
When you stop interfering,
Whisper inwardly,
Nothing to hold,
Nothing to resist,
Just letting go,
If your mind begins to wander,
Bring it back gently to your breath,
Now visualise the morning dew drops,
Resting gently on the leaves,
Flowers,
Plants and notice how with sunrise,
With the presence of sun,
The dew drops just dissipates,
The sun with its presence evaporates the dew drops naturally,
Allow any emotion,
Thoughts,
Sensations,
Any tightness or stiffness in your body to evaporate with your presence,
Your presence acknowledges,
Accepts and just dissolves,
Notice how everything is not only dissolving but dissolving,
Creating infinite space within,
Allow yourself to be present in the space of healing,
Vitality and nourishment,
Allow yourself to fully immerse in silent surrender,
Harvest a state of constant letting go,
Letting go of any stickiness and immerse in the stillness for the next few minutes,
Now gently begin to bring your awareness back in your body in this moment,
Notice how with constant letting go,
New conditioning don't get to take root and old conditioning gets uprooted,
When we stop putting in new stuff and release the old patterns,
New likes and dislikes,
Attachments stop accumulating,
Everything just arises and passes away,
Old conditioning is getting released,
Getting unravelled and new conditioning has no place to take root,
Relentless and continuous letting go,
Allow yourself to establish your connection with your outer world with the help of your five senses,
When feel ready open your eyes and appreciate your effort to do this meditation practice,
Don't let go the practice of letting go,
The experience of arising and passing away,
I hope this session was useful,
Please do share any insights or reflection you feel comfortable sharing,
Thank you.
