Start to get comfortable.
If you're lying down,
Let your whole body relax and become comfy.
Allow your arms to relax down by your side.
And if you're sitting,
Then relax your hands on your lap or at your side in whatever way feels comfy.
Keep your feet apart and settled on the floor.
And close your eyes.
This is your time now,
So leave all your worries at the door.
Allow yourself to relax into the flow of the moment.
There is only right here,
Right now.
Notice any sounds outside of the room.
Acknowledge them and let them go.
Notice any sounds inside of the room.
Acknowledge them and let them go.
Tell your body to relax.
Let your feet and legs soften into position.
Drop your shoulders.
Relax your hands.
Allow your full body to soften down and relax into a natural position.
As you may know,
The mind is inexorably linked to the body.
What the mind thinks,
The body feels,
And vice versa.
So if you want to let go psychologically,
You need to let go physically too.
This means adopting a proper meditation position.
To use meditation to let go,
We need the body to let go too.
You will know if you have the right meditation position because you will feel your entire body relaxing.
The floor or seat will take your weight and you won't need to hold yourself.
Make sure your body is relaxed and that the ground or chair is supporting your weight.
It is always more effective if you set your intention before you begin to meditate.
That way you have a clear idea of what you are going to accomplish through your meditation.
Wayne Dyer said,
Our intention creates our reality.
By setting the intention to let go,
You are helping to create that reality.
So repeat to yourself that you are going to let go and surrender to the universe.
The simple mantra,
I am letting go,
Can help.
You can choose to recite this mantra throughout this meditation or use a more traditional spiritual mantra such as Om Nama Shivaya which translates to I honour the divine within me.
You do not have to use a mantra if you do not want to,
But they can help to focus the mind.
Mantras help to relax and focus the mind which is why they are beneficial in meditation.
Now let's begin to relax your mind.
We do this by focusing on mindful breathing.
So for the next few moments,
Bring your focus and your awareness to your breath.
Allow your breathing to fall into its own natural rhythm,
Not trying to control it in any way.
Keep your awareness to your breath.
Notice the cool sensation as it goes in through your nose,
Down the back of your throat and into your lungs.
And notice as it leaves again back through your throat and nose.
Let your breathing fall into its natural rhythm.
Just observe it as it moves in and out,
In and out.
Taking note of any thoughts that may surface in your mind and then thanking them and letting them go.
The key here is to detach.
So acknowledge your thoughts and then let them go.
Naturally,
When we want to let go,
We need some idea of what we are letting go of.
The main things you can focus on letting go of are your thoughts,
Your feelings and your beliefs.
Often in life,
We view mental phenomena such as our thoughts and feelings as being a part of us,
Which is why we become attached to them because we identify them with the self.
I want you to focus on letting go of your thoughts and feelings.
To let go of emotions,
Thoughts,
Beliefs and feelings,
Just observe them and label them.
Notice how thoughts and feelings come into your conscious awareness and then dissipate.
Their coming and going is normal.
They are not permanent.
They are ethereal.
Observe your thoughts and feelings as though they were just abstract things floating by you.
When you label your thoughts,
It makes you less reactive to them,
Which in turn helps you to let go of them.
Many of the things that we become attached to relate to the body.
For instance,
We can be attached to our body image or certain body conditions or even certain sensations that occur in the body.
We identify aspects of the body as being part of the self.
Because we view them as part of the self,
We cling to them,
Which prevents us from letting go.
So start to zoom out of your body and view it as a separate object.
To do this,
Begin by noticing where your mind is.
Where is the center of your awareness?
Imagine that awareness as a thing and gently move it away from the body while observing the body.
Aim to view your body as a separate thing to yourself.
Observe it as you would observe a regular object.
An object that is not part of yourself.
When we talk about letting go,
What we really mean is surrendering to the universe.
And to surrender to the universe means to let the universe flow freely through us without trying to block it,
Without fighting it,
And without judging.
To achieve this state of letting go,
Imagine that you are dropping your mind.
You are letting go of conscious control and simply placing your mind at rest.
Now let the entirety of your surroundings flow through your mind.
The best way to do this is to imagine that you've come to a complete stop,
That you don't exist and that the world is simply occurring around you while you lie there.
This is the best way to detach from your regular modes of thinking and to open the mind to new possibilities.
When you feel ready,
Start to bring your attention back to this moment.
Feel into your body.
You can start to bring small movements into your hands and your feet.
Maybe move your hips from side to side.
And when it feels right,
Slowly open your eyes and remind yourself that you are letting go and opening yourself up to the universe.
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