Welcome to this listening and letting go meditation practice with Gabriella DeMori.
Just make yourself comfortable.
And bring your awareness into this room,
Into this moment.
And just give yourself a few moments to listen to your thoughts.
Just give them time to let them tell you what they want.
Give them the attention they've been trying to get all day.
And just let them be as irrational or as unfair,
Or as scary,
Or as useless as they want to be.
And as you do this,
Just notice how your body responds when you surrender to the thoughts.
And you just let the thoughts go for it and you hear them in all their intensity.
Now I'd like you to choose one of those thoughts that seems to be quite reoccurring.
Maybe it keeps popping up day after day.
Almost pulling it out like a ticket of a raffle.
Or calling it to the front of class.
Draw it out and say,
I hear you.
I've heard you.
I don't need to hear you again.
And use your exhalation to breathe out that thought.
As you breathe in,
You can call it to the front of the class again.
Choose it out.
You can see it visually if you want to read the words.
And again say,
I hear you.
I've heard you.
Don't need to hear you again.
Nice long exhalation and let that move out of the body as you breathe out deeply.
Letting go.
Take another thought and call it to your attention,
Allow it to Step forward or be selected.
Something else that has been bugging you.
That has been on repeat.
Or screaming for your attention.
Give it its moment to say what it wants to say one last time.
Look straight back at it.
I hear you.
I've heard you.
I don't need to hear you again.
And on your next exhalation.
Invite that thought to leave your body immediately.
Breathe in remembrance of it.
See it visually,
It may take a few cycles of breath for it to leave.
As you breathe out,
Send that thought out of your body system,
Out through your exhalation and send it far away from your body.
It may be resistant,
You just need to look back at it.
I hear you.
I've heard you.
I don't need to hear you again.
Move,
Go,
Exit.
Nice long deep exhalations,
Doing your best to pull and then push this thought out of your body.
See it and feel it move out of your body system.
And far,
Far away.
Then take the next thought.
It may be a fear or an assumption.
Or something that keeps making you feel emotional or distressed.
Choose something that you've thought of many times.
Draw it out and see it or read it for the final time.
Give it its final moment of your attention.
Look straight at it.
And say I hear you I've heard you.
I don't need to hear you again.
Please move.
Leave.
Exit my body now.
Send it away with a few cycles of deep intentional exhalations.
These thoughts do not serve you,
Or help you,
Or encourage you at all.
These thoughts are unhelpful,
Unkind.
And repetitive.
By listening to them time and time again,
They bring no additional value to you.
They bring no new information or wisdom.
You don't need them.
We don't want them.
And we don't want to give our power in our response to them.
Take back control and choose one or two last thoughts that have also been lingering.
And these may even be deeper.
These may even be lifelong.
Or year-long thoughts or worries or fears you've had.
It may be underneath all the surface level thoughts that you have.
The root cause of many of your distressing thoughts and worries.
This may be hard to face,
But call it forward and stare it down.
This one has been causing you distress for a long time.
Give it its final moment of control and power and influence over you.
I hear you.
I've heard you many times.
I don't need to hear you anymore.
Or ever again.
Send that core belief or core fear right out of your body.
Breathe it out with your exhalation and send it as far away from you as you possibly can.
This one's going to be quite resistant.
It has taken up accommodation in your house and does not want to leave.
So we'll just spend a few moments here.
Yes,
I hear you.
I've already heard you.
I no longer want or need to hear you ever again.
Breathe it out of the body and send it even further away from you with this cycle of breath.
This thought or core belief or fear is causing you often and constant distress.
It does not want the best for you.
Does not encourage or motivate or cheerlead you.
It is unhelpful in a hundred different ways.
Today we're choosing to separate ourselves from this thought.
I hear you.
I've heard you.
I don't want to hear you again.
Nice long exhalations.
I hear you.
I've heard you.
I don't want to hear you again.
Take a few final deep breaths and just let all of those other little thoughts that have been hiding back there all those inconsequential irrational.
Unlikely to happen thoughts that have been buzzing around,
Just see them all move out of your body.
With your exhalation.
Maybe there's five,
Maybe there's a hundred,
Maybe there's thousands.
Maybe they're just from today or maybe they're from 10 years ago.
Open the gates and breathe deeply and let all of these unhelpful and unkind thoughts move out of your body system far,
Far away.
And if it feels right for you to close this meditation,
You may like to place a hand over your heart or around your arms.
Your belly,
You just want to invite yourself to bring your awareness into your body.
Away from your mind where all of the distress and all of the thoughts happen.
Just bring yourself into your beautiful gentle body that has been having a hard time responding to your thoughts.
And just do your best to remember the energy of the heart,
Your body,
Strong body,
Beautiful body.
That has been suffering for a long time listening to the thoughts that come from above.
And just spend a few moments inhaling and rejuvenating and nourishing your body.
It's been through a lot.
And we don't have to listen to those thoughts anymore.
Actually down here in the body is quite restful.
And peaceful and content.
Take a few final moments of nourishing,
Restful breaths.
Love on your body for a few more moments.
It deserves it.
Thank you for being here with us in this journey,
In this practice.
And you may like to commit to no longer listening so intently to those thoughts.
But instead come back to your body.
Come back to your heart.
Come back to peace.
And when you feel that sense of peace very gently and very slowly,
Start to bring your awareness back fully to this present moment.
Coming back with a renewed feeling in the body.
A lightness,
A freedom,
A spaciousness.
And come back to full awareness,
Opening your eyes when you feel ready.
