Letting Go: Sit With And Release Emotions

This emotional release practice is designed to help you release stored emotions in the body by acknowledging, honoring, and feeling them, to let them pass through. Through grounding and inviting in safety, you'll be guided to notice what is present, connect with sensations in the body, acknowledge emotions, and create space to release what no longer serves you, so you may reclaim your authentic truth. You can expect moments of reflection, somatic awareness, and integration to feel lighter and more connected to yourself. This is the formula for letting go.

Transcript

This is an intentional letting go meditation. The purpose of this guided emotional release experience is for you to connect with yourself and the emotions in your body, Listen to and honor them so they may be released. Before we dive in, Let's settle in and arrive and take three breaths together in through the nose and out through the mouth. Start by exhaling out all of your air and breathe in through the nose and out through the mouth. Another deep breath in through the nose and let it out. And the biggest breath you've taken all day and let it go. You are here. Give thanks to yourself for showing up. I invite you to continue to settle in and get comfortable, Whatever that looks like for you today, Either lying down or sitting. Get any last body movements out, Maybe a neck roll, Shaking of the hands, A stretch, A wiggle. And as you settle, Know that before you can start to let go, You must remind your body that you are safe. Take a few moments here to do that. Maybe it looks like a gentle hug, Saying an affirmation, I am safe, Or inviting in your specific feeling of safety. As you do, We'll take another deep breath in and let it go. Start by noticing your body and the points of contact with the floor or chair. Feel the earth underneath you, Supporting you. And ground here by imagining roots coming out of the bottoms of your feet, Going down into the ground, Through the soil, And wrapping around the roots of trees, Like you're holding hands with them. Rooted, Grounded. I invite you to start to think about what you want to let go of. What no longer serves you. I encourage you to think about a feeling or emotion regarding a situation or pattern. And use your discernment here for how intense you'd like to go today. Maybe starting with a lighter, More manageable situation instead of the most intense. And know you can always come back to this. I know it's not always comfortable to sit with these emotions, And the only way out is through. So trust yourself and your body here. As you're thinking about what you want to let go of, What words or scenarios are coming to mind? What are you picturing? And notice your body. Did it get tense or sweaty? Just notice without judgment. With what you are wanting to let go of, What is the dominant emotion? You might feel many, So what is the most present? Label it. Do you feel sadness, Fear, Grief, Anger? And if expressions of these emotions arise, Like tears or a deep sigh, Let them flow. With the emotion, Bring your attention further into your body. When you feel this emotion, Where does it live in your body? Is it a tightness in your shoulders, A heaviness in the chest, A pit in your stomach? Notice and tune into that area of your body. And what sensation is it? Is it dull, Sharp, Tingling, Aching, Heavy? Just notice. And tune in a little deeper. What color is that emotion? In addition to the color, How vibrant or dull is it? And tune in a little deeper. What shape is it? Does it have rounded or sharp edges? Does it look like anything you've ever seen before? Tune in, Picture it, Feel it, And notice the sensations in your body. And hold it there. Acknowledge it. This is part of the letting go process. Say, I see you, Emotion. Thank you for being here. Thank you, Thank you, Thank you for being here. I know emotions are messengers of the body. And tune in a little deeper. What is your relationship to this emotion? How do you feel about it? Are you annoyed by it? Do you wish it wasn't there? Are you open to it? Is it something you push down when it arises? Just notice without judgment. And tune in deeper to this emotion. Ask what messages it has for you. What does it want to say? What does it want to tell you? And listen without judgment. You can ask, What are you trying to tell me? What do you need me to know? What do you need from me? Listen here and let the emotion speak. Listening without judgment and acknowledging the emotion. As you feel complete with listening and getting all of the messages, Thank it. Thank you for being here. Thank you for telling me I'm doing this for you. And here, Remind yourself that you are safe to let this go. I am safe to let this go. With your next breath, Gather the energy of that emotion in your body and let it go through your out-breath. You may need to do this a few times, Gathering the energy of that emotion from your body and releasing it through your out-breath. I invite you to release in any other ways that feel good. Maybe a shaking of the hands, A big sigh, Or visualizing the emotion being released from your body into the wind and away. Tune back in to where you felt the emotion in your body. What does it feel like now? How does your body feel compared to when you started? Again, Noticing without judgment. Take a deep breath and put your hands on that area of the body. Give love to that area of the body. With what you are letting go of, What do you want to feel instead? Is it peace? Empowerment? Calm? Once you have that, Notice what color and shape is it? Invite that feeling and emotion into that area of your body to feel what you just let go of. You can voice, I feel calm or I feel peace or whatever it is for you. You can voice, I love you. I love you with intention to that place in your body. You can energetically fill it with love or a ball of white golden light or soft pink light for self-love. As you do, Repeat three times, Thank you, Thank you, Thank you. Take a big breath here, Breathing into that area of your body and let it go. Being with yourself for a moment here. Give yourself gratitude for showing up and doing this work. Knowing you let go of a small percentage and that you can come back to this for different emotions or similar emotions that arise in you. We'll take three final deep breaths in together. One for all past versions of you. Deep breath in and out. One for you in this present moment. And one for all future versions of you and all you do. Thank you for being here. Slowly start to come back to the room, Making small movements like a wiggle of the fingers and toes, Fluttering your eyes open, Bending your knees. Move with love from here and may you be well. On your way.