Suitcase Meditation

In this practice, you will learn to let go of the past and future through imagining them as suitcases, weighing you down. You will begin to notice how heavy they both feel and the relief, lightness and freedom you feel as you leave them down, on the ground. Instead you will learn to rest in the space in between, in the here and now. Relaxing more and more into the present moment, the only time there ever is.

Background Music by John Shanagher

Transcript

Suitcase meditation, Letting go of the past and future. So beginning by connecting with your breath, Just noticing your breathing and how it feels to breathe right now, Letting everything else go. And in your right hand, Imagine you are holding a suitcase. Imagine it has the word past on it. Imagine this suitcase holds everything from your past, All of your memories, Your regrets, Your worries, Feel how heavy this bag is in your hand, Feel how it weighs you down. And in your left hand, Imagine you are holding another suitcase. This suitcase has the word future on it. This bag holds all of your thoughts, Worries, Fears and concerns about the future in it. Notice how heavy this bag is and how much it weighs you down. Now slowly, Very slowly lower your right hand to the ground, Gently letting go of the past bag, Feeling the relief and lightness in your arm and hands as you let go of the bag and leave it gently on the ground. Notice the freedom you feel in letting go of the heaviness of the past and now gently lowering the future suitcase to the ground and feeling the relief and freedom as you let go of your worries about the future. Letting go of the past, Letting go of the future and resting in the space in between, The here and now, The only time there ever is. Just relaxing in the present moment, Using your breath as an anchor for your attention. Just relaxing with the waves of your breathing, Connecting to the still, Spacious present, Knowing there is nothing else to do, You can let go of the thinking and doing mind and simply be here for this time. And noticing when the mind moves and wanders into thought again, Recognising this with gentleness and compassion, Letting go of any thoughts that arise and reconnecting with the stillness of the here and now through the breath. Continuing to rest in this moment, Connecting with your breath, Letting your breath bring you home to the moment and home to yourself, Noticing when the mind moves into thought and bringing the focus back always with kindness and compassion without any judgement. And continuing to practice like this until you hear the sounds of the bell, Letting go of any thoughts that arise and just resting and relaxing into this spacious stillness.