Let Go & Heal Meditation

Learn to Let Go. Often we hold on to so many things, trying to control them in various ways. This creates a confined, contracted, and controlled life.

Rich Maule will guide you through a powerfully simple meditative technique to aid you in letting go of patterns, feelings, emotions, and thoughts you don't need anymore. This technique is a doorway to freedom. See you on the inside!

Transcript

Hi and welcome to today's meditation.

My name is Richard Moore and thank you for joining me today.

I'm very excited to take you through this meditation.

It's been very impactful for me in my life and for many of the clients that I work with and friends and family that I share this quote-unquote technique with.

It's very simple,

It's very easy,

But at times it can also not be easy.

It can be hard.

We know what it's like,

Right,

When we get sucked into a thought or a feeling and it feels like it overwhelms us.

And so we're going to practice today so that happens less and less and less.

And the main core of this teaching today is that all thoughts or feelings are transient and they will pass,

It shall pass,

This too shall pass.

And so it's about cultivating an equanimity towards feelings and the idea is that it was spoken about in particular by a gentleman called David Hawkins and he would say that instead of looking at our thoughts we can notice the feeling in our body because a feeling can have thousands of thoughts attached to it and so instead of trying to notice each and every thought,

Instead we go straight to the feeling or even the sensation in the body.

And you know if you've meditated in other ways,

What I encourage you to do today is not think about how this won't work,

Not think about how it's wrong or how you've done things before.

There are many roads and they all lead to Rome.

So I also look at thoughts and notice those and have different meditation practices.

I'm just giving you another road and so just dispel all your learnings from before and just be with me now and just know that we're going to focus on sensation and feeling and not get involved in thought just for this next 15 minutes or so.

And so the idea is you just come to the feeling and be with it,

Let it run its course,

Don't try and change it.

Just be the witness to the feeling or the sensation in the body and eventually when that feeling is let go,

It dissipates,

It transmutes.

What we resist persists,

What we accept we can,

We have the power to transform,

To transmute.

So we're accepting the feeling and then it transmutes and all the thoughts that were attached to it dissipate too.

So it's a little bit of a shortcut and a simpler way of doing things for some people,

Something I find very powerful.

So closing your eyes and either if you're having a strong feeling about something at the moment and you're feeling triggered then great,

You can use that now.

Or if you don't have any stress or any particular thing happening and you do feel quite calm,

I want you to bring to mind an event,

A moment either in the past or in the future that has some negative emotion attached to it.

It could either be something that created anger,

Fear,

Always creating anger and fear,

Anxieties,

Any negative emotion or it could even be a desire,

Something you really crave but it doesn't feel like it's a good thing,

You know,

There's a deep attachment.

So allow a moment,

A situation to come to mind and then see it,

Hear it,

Be there until you start to feel that emotion and if you're already feeling stressed or overwhelmed then just being with that now.

And then this is what I want you to do,

Just ask yourself what am I feeling?

Allow the thoughts to come and go,

What is the feeling that is underneath all these thoughts,

That's generating all these thoughts?

And I want you to invite in courage,

Ask yourself can I invite in the courage to feel this feeling?

Can I be with this feeling now,

Courageously?

And as you notice the feeling,

Maybe you just notice it as a sensation in the body,

Maybe a contractedness,

A tightness,

A tingling,

Coldness,

Numbness,

Whatever you notice maybe there's even a word to the feeling or emotion,

Maybe pride,

Pride that I don't want to look bad in a certain way,

Maybe there's a feeling of anxiety about something that's gonna happen,

Maybe there's a feeling of guilt for something that did happen,

Maybe there's a feeling of anger towards someone and just be with that feeling now,

Just notice it,

If there's more than one feeling separate them out,

To separate the pride from the anger,

The anger from the guilt.

And as I'm speaking you can still do what you're doing,

You don't have to pay too much attention,

A part of you can always hear me,

While another part of you is acting on my words.

And also not thinking about it too much,

Not intellectualizing,

Just going with it like a child,

Just pretending,

Trying,

Noticing the feelings that come up,

Separating them out,

Creating some space so it's not just one massive crazy feeling.

It's no longer nebulous,

Unclear,

You're creating clarity,

Okay,

Pride,

Anger.

So I'll leave you for 20 seconds or so just to use what I've said and just practice that.

And I want to invite in within you acceptance and willingness to accept this feeling,

Now that you're identifying it,

More understanding,

Giving it shape.

Ask yourself,

Am I willing to accept and let go of this feeling now?

And you can answer just yes or no,

Simple.

Not a discussion,

If you're not ready to let it go that's fine,

Then answer no,

Not yet.

It's completely your prerogative,

You have the agency,

The autonomy to decide whether you let the feeling go or not.

And sometimes in the process of releasing the pressure of having to let it go,

But being with it,

Often then we can start to feel a sense that we do want to let it go,

Or we're becoming more ready.

And so you might be moving through the different feelings,

Am I willing to let go of pride,

Yes or no?

Am I willing to let go of this anger,

Yes or no?

So I'll leave you for ten seconds or so,

A little while,

Just to ask yourself that question and let go,

Or not,

The choice is yours.

And so as we're doing this,

We're not intellectualizing anything,

We're not creating a story,

We're not getting involved in a story,

We're just being here and now,

In this moment,

Noticing your body,

Turning inward,

Going inside and noticing,

What am I feeling?

And you're not intellectually letting it go,

You're just letting it go,

Don't think about it,

Just do it.

Almost like a child,

Just let it go.

And as you do this more and more,

It will feel more natural,

More intuitive,

Or maybe it is already,

Which is great.

And so this is about not internalizing stories,

Not trying to control the outside world,

But instead,

The one thing we can quote-unquote control,

Or influence,

Is inside ourselves,

Just letting go of the feeling.

And when we let go of the feeling,

The thoughts change,

And when the thoughts change,

The feelings change,

The behavior normally changes,

The way we perceive the event changes.

And so often,

There are these these feelings like pride and anger that can block us from a deeper feeling,

And a feeling that,

An emotion that is actually often at the core of everything for us,

And that is fear.

Normally,

And you feel into this to see if it's true for you,

Normally,

We get to fear.

Fear of survival,

And that can come in different forms.

Fear of rejection,

If we're rejected,

Then we won't survive as children,

As babies,

We won't have love,

That's nigh on the same as death.

Fear of public speaking,

That will be judged,

Exiled from the community,

Again,

That would have been like death.

Fear of failure,

Same.

And so often,

It originates from fear,

So clearing out those initial emotions,

And then asking yourself,

Is there any fear,

Fear in you,

That's creating anxiety,

Fear in you,

About the situation,

The person that you brought to mind,

That was the catalyst for this feeling inside of you.

And if there is a fear,

What fear,

Fear of,

I'm afraid of,

And then just find that inside,

Not intellectualizing anymore,

Just finding it in your body,

Inside,

Turning inward.

And then just being with it again,

Having the courage just to be with that,

Whatever happens in the body happens,

The body moves,

Twitches,

Any releases occur,

Just letting that happen,

There's nothing you need to do,

There's nothing you need to think,

Just be.

Having the courage to be with it,

And having the willingness to accept,

And then even asking yourself,

Am I willing in this moment to let go of this fear,

Yes or no.

And I promise you,

From personal experience and working with many people,

If you let go of the fear,

You'll be in much more capable state to deal with the outside world,

Because you'll come from a place more of love,

Acceptance,

And courage,

More useful states than fear,

But knowing that you don't have to let go of it right now,

Maybe it's enough just to acknowledge it,

To witness it.

And if you feel ready,

Answering yes to let it go,

Just letting it go,

Just like releasing something from your hand,

Just letting it go,

You know how to do it,

You don't have to think about it.

And as we let go of all these feelings,

The fear,

The pride,

The anger,

We're able to see the world more clearly,

And if we can see the world more clearly,

As close as it is to reality,

The safer we are,

The more from that safety we can create a life that we want,

That we can love more,

That we can be more courageous,

More accepting,

More creative,

Create the relationships we want,

Not from negative emotions,

But open loving emotions.

And so that's what you've done today.

There's a Rumi quote,

And I won't say it exactly right,

But it's one way of saying it,

Is it's not our job to seek love,

But instead to remove all barriers holding us from love.

And so you've just let go of some of those barriers today.

It's not about adding things to ourselves,

Adding things on top,

We are exactly as we need to be.

Instead it's about removing those barriers,

Or if we were the blue sky and there's clouds on top,

We've just dissipated those clouds,

Blocking the beautiful blue sky that you are.

And then you find more peace,

And the world is just a mirror to yourself,

And as you let go of these things consistently,

The world will change,

People will change,

They'll react differently to you or respond.

And so I want to invite in a moment,

Whenever you're ready to open your eyes,

You can do now or in a moment,

To bring this meditation,

This letting go,

This dissipating of the clouds,

Bring this into your everyday.

This is not something you do just now,

This is something I want you to do throughout the day as often as possible.

Any time you feel triggered,

Any time you feel contracted or tight,

Just come back to this meditation,

Find a quiet place,

A toilet.

I've done that many times,

I'm with people,

Gone to a toilet,

Or go home,

Or just close your eyes somewhere in a quiet place and go inside and do what we did today.

Put this meditation on and I'll guide you through it again.

And with practice over time,

You'll have internalized this process and it'll be a piece of cake.

So thank you so much for meditating with me today,

It's been an absolute pleasure.

I love you all,

I appreciate you all.

Thank you so much for allowing me to guide you,

Trusting me.

I hope it's been useful today and I look forward to seeing you in another meditation soon.

Have a great day.

Reviews

Great way to start the day.
Thank you for your guidance.