Welcome.
In this meditation,
We will practice the art of letting go.
We will use a simple visualization of two bags,
One holding the past and one holding the future,
And gently we will release them to a series of questions.
There will be moments of silence throughout and these pauses are an invitation to simply be with whatever arises.
Find a quiet space where you won't be disturbed.
Sit or lie down in a comfortable position.
Close your eyes if that feels natural for you.
Begin by taking a few deep breaths.
Inhale slowly through your nose,
Filling your lungs completely.
Hold it for a moment and then exhale slowly through your mouth.
And feel your body relaxing with each breath.
Imagine yourself now standing in front of a large open doorway.
And this doorway represents the present moment.
Picture yourself holding two heavy shopping bags.
One bag is labeled past,
And the other is labeled future.
These bags represent the burdens of the past and the anxieties about the future.
The past bag is stuffed with old stories,
Things you wish you had said or done differently,
Memories that still tug at you.
Maybe there is some regret in there or an old conversation that keeps replaying.
Feel how full it has become over the years.
The future bag is packed with plans,
Worries,
Things on your to-do list and all the what-ifs that have not happened yet.
Perhaps there is an upcoming meeting,
A decision you have not made yet,
Or simply the weight of everything you think you should need to figure out.
Take a deep breath and allow your attention to focus on the past bag.
Imagine the weight of the bag and the heaviness it places on your shoulders.
Ask yourself,
Could I let go of the past and softly say yes.
And imagine the bag slowly beginning to lighten as you mentally release the past.
Ask yourself,
Would you let go of the past and softly say yes again.
Feel the bag becoming even lighter,
As it were losing its substance.
Ask yourself,
When do I let go of the past and softly say now.
Feel the bag disappearing altogether,
Leaving you feeling lighter and freer.
And now,
Turn your attention to the future bag.
Feel the weight of this bag,
The anxiety it creates.
Ask yourself,
Could I let go of the future and softly say yes.
Feel the bag starting to lighten as you mentally release your anxieties about the future.
Ask yourself,
Would you let go of the future and softly say yes again.
Feel the bag becoming even lighter,
As if it were losing its substance.
Ask yourself,
When do I let go of the future and softly say now.
Feel the bag disappearing altogether,
Leaving you feeling calm and peaceful.
As you continue to breathe deeply,
Focus your attention on the present moment.
Feel the ground beneath your feet,
The warmth of your body,
The sounds around you.
Imagine yourself stepping through the doorway into the present moment,
And this is the place of peace,
Tranquility,
And freedom.
Spend a few moments simply being present.
Notice your thoughts and feelings without judgment.
Let them pass through your mind like clouds in the sky.
And your mind will wonder,
That is simply the nature of the mind.
And when thoughts of the past or the future arise,
Just let them be.
And each time you let them go,
You are slowly,
Step by step,
Reducing the power of these distractions and your attachment to it.
And every time gently return to the present moment.
And if anything unpleasant or unwanted,
Can be memories or feelings,
Come up,
Ask yourself,
Would I let it go?
And follow with yes.
Would I let it go?
Follow with yes.
When do I let it go?
Say now.
And then notice them getting lighter and lighter.
Let's notice this present moment experience.
No need to do anything.
And if you feel yourself distracted,
You can ask these questions.
Would I let it go?
Would I let it go?
When do I let go?
Just continue to breathe deeply,
Allowing yourself to sink deeper into the present moment.
And if anything comes up,
Just ask the questions again and again.
Now we're approaching the end of this meditation session.
Just take a few deep breaths.
Ground yourself back in the surrounding.
And when you feel ready,
Slowly open your eyes.
And make an intention to carry the feeling of letting go with you throughout your day.
And let's remember,
Letting go is a process.
Be patient with yourself.
And the more you practice,
The easier it will become to release the burdens of the past and the future and live fully in the present moment.
