Welcome to Pure Life Therapy and this guided mindfulness meditation for letting go.
Throughout the meditation,
You are invited to close your eyes or have a gentle gaze forward if that is comfortable for you.
Meditations can be done sitting,
Lying down,
Or even standing.
Whatever you feel is right for you.
If at any time you find your mind is wandering,
Gently smile at yourself and simply return the focus to your breath or to the guidance.
Now let's begin by making sure we are comfortable.
Shifting the body in any way needed.
And when you're ready,
Gently closing the eyes or gently gazing at an object in front of you.
Let's start by taking three deeper than normal breaths.
Inhale.
And on the exhale,
Letting go of any thoughts or worries.
Inhale.
Exhale.
Shifting the body in any way needed.
Inhale.
Exhale.
Knowing you are exactly where you need to be in this moment.
Returning the breath to a natural rhythm and allowing the body to sink,
Relax,
To be fully supported by the surface you are on.
Allowing yourself to relax more completely with each inhale and exhale.
Inhale,
Relax.
Exhale,
Let go.
Inhale,
Relax.
Exhale,
Letting go.
As you breathe,
Bringing an awareness to the thoughts and emotions that may be weighing on your mind.
Acknowledging these thoughts and emotions without judgment,
Without criticism.
Directing the attention to the imagination and visualizing yourself by the side of a peaceful stream.
The weather is warm.
The water is clear and calm as it bubbles gently past you.
There are beautiful leaves floating by on the gentle current.
As thoughts and emotions come to mind,
Placing them on the leaves and watching them float away.
See them carry downstream,
Gradually moving out of sight.
Imagine each thought,
Emotion,
Judgment,
Or criticism landing on a leaf and then the leaf gently floats downstream,
Away from you.
With each breath,
Releasing any attachment to these thoughts and emotions.
Allowing the stream to carry them away,
Leaving you with a sense of lightness and freedom.
You are in this present moment and the stream represents the flow of life,
Continuously moving forward.
Inhale,
Relax.
Exhale,
Letting go.
Inhale,
Relax.
Exhale,
Letting go.
If there is a specific thought or emotion that is challenging to let go of,
Take a moment to explore it.
Observe it without attachment as if you are a neutral observer.
Observe it neutrally and without attachment.
Inhale,
Relax.
Exhale,
Letting go.
Then,
When you are ready,
Placing it on a leaf and letting it gently drift away on the stream.
As you let it go,
Feeling a sense of spaciousness and peace within.
Allowing the mind to become like the clear and open sky above the stream,
Free from the weight of unnecessary thoughts.
A lovely,
Warm,
And healing environment.
Now bringing the attention to the breath.
Inhale deeply,
Breathing in a sense of calm and acceptance.
Exhale,
Releasing any remaining tension or resistance.
Inhale,
Calm.
Exhale,
Tension.
Inhale,
Calm.
Exhale,
Tension.
Inhale,
Acceptance.
Exhale,
Resistance.
Inhale.
Exhale,
Letting it all go.
Continuing to breathe mindfully,
Staying present with each inhalation and exhalation.
Inhale,
Calm.
Exhale,
Tension.
Inhale,
Exhale,
Letting it all go.
If the mind starts to wander,
Gently bringing it back to the image of the stream.
Letting go of distractions and returning to the flow of the present moment.
Inhale.
Exhale.
Letting it flow.
Inhale.
Exhale.
Letting it flow.
In this state of letting go,
Embrace the freedom that comes with releasing the burdens of the past and worries about the future.
You are here,
Now,
In this moment of peace,
In this present moment,
Fully aware that you can let go of what no longer serves you.
Inhale.
Exhale.
Letting it flow.
Inhale.
Exhale.
Letting it flow.
You can carry this sense of release and tranquility with you into the rest of your day.
Taking a few more breaths,
Appreciating this lightness and clarity that comes with letting go.
When you're ready,
Slowly bringing the awareness back to the surroundings.
Bringing the attention to the body being supported by the surface it is on.
Taking a moment to revel in these feelings.
And when it feels right for you,
With the breath,
Shifting the body in any way needed,
Starting to wiggle the fingers and toes.
And when it feels right,
Gently opening the eyes.
