Letting Go: Clear Space For Peace And Healing

This meditation is designed to help you release the weight of what no longer serves you. Through gentle breathwork and visualization, you’ll be guided to acknowledge and let go of any lingering tension or emotions. By embracing the flow of life, you can find peace and lightness, allowing yourself to move forward unburdened. Join me as we explore the power of surrender and self-acceptance.

Transcript

Good morning,

Good afternoon,

Good evening,

Wherever you may be,

Whatever you may be doing.

Hello,

Welcome and thank you for joining today.

I really appreciate the time that people take out of their day to sit and engage and connect with me and with everybody else.

And welcome to this meditation about letting go.

I had a bit of a,

I had an engagement with a friend of mine,

My coach Lou Redmond.

He's a coach on Insight Timer.

And so if you don't already follow Lou,

Please do follow Lou.

Lou is an amazing,

Amazing,

Amazing person,

Human being,

And a great meditation artist.

And,

You know,

Lou was one of the voices that I've been listening to and started listening to when I started on this journey with self and with Insight Timer about four or five years ago now.

And Lou had discussed a point around letting go.

And,

You know,

He and I then had a conversation around it.

And,

You know,

All too often,

I speak for myself here,

Letting go was a piece of something that I just wanted to get rid of.

And for some of you who might have done or listened to some of my other letting go,

To my other letting go meditation or practice,

I speak about the same thing.

You know,

It's,

There's often pain,

Energy,

A charge around whatever it is.

And we're wanting to bury it,

Get rid of it,

Feel that peace,

Quote unquote.

However,

What I come to realize or came to realize and continue to get more understanding of is that without taking the time to sit,

Engage,

And understand with whatever it is,

You can't let go,

You'll struggle to let go.

Because feelings are energy,

And that energy remains kept up in us.

So no matter how far away you want to run,

And I always used to use the analogy of,

You know,

You can run as fast as you want for as long as you can.

But if you have a tail,

The tail is always going to be with you.

And that's what I typically envisage some of those things as being as being a tail.

You've got to stop,

Turn around,

Look at it,

Engage with it.

So that's what we're going to try and do today.

Understand it,

Engage with it.

And in so doing,

Begin the process of letting go.

And I hope this meditation can give you or allow yourself the gift of release,

The gift of letting go of all that no longer really serves you.

And with that act,

Know that you are choosing peace.

So let's begin.

Let's begin.

Find a comfortable position,

Either seated or lying down,

Somewhere where fundamentally,

You feel safe.

Somewhere you're not going to be disturbed.

And I want you to remember that during this practice,

You are in control of all aspects and all elements of it.

You know,

You can use my voice,

The energy of the collective of everybody on this practice to really anchor and give yourself safety and security.

And if need be,

Know that know that you can simply stop whenever you want to.

You are in charge.

So let's bring ourselves into this present moment.

Feel yourself in the environment that you're in,

Whether it's a room,

Whether you are seated,

Lying down,

On a chair,

On a cushion,

On a meditation block,

On your bed,

Whatever it is,

Just feel the surface beneath you,

Fully supporting your body.

Let's just take a moment to settle into the space.

And just allow the weight of yourself to sink into wherever you are.

And feel that feeling of being held,

Of being supported.

And we'll begin with a breathing practice.

Ground ourselves in this present.

We're going to do what is popularly known as box breathing or center breathing.

And it's essentially imagine four sides of the square.

And we're going to inhale for four seconds,

Hold our breath for four seconds,

Exhale for four seconds,

And hold our breath for another four seconds.

And then begin again.

So you can do this with your eyes open,

With your eyes closed.

Just allow yourself to sink into the present.

Just focus in on your breath.

Inhale,

Exhale.

Allow everything outside to just go quiet.

Breathe in,

Breathe out.

Now let's begin.

I'll do the count for you.

So exhale,

Inhale for 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

Exhale,

For 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

Inhale for 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

Exhale for 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

Last one,

Inhale for 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

Exhale for 4,

3,

2,

1.

Hold your breath for 1,

2,

3,

4.

And bring yourself back to normal breathing.

As you do so,

Just feel your breath becoming your anchor.

We're going to lose a lot of breath in this practice today.

Just really ground yourself.

Attach yourself to your breath.

Bring it deeper into yourself with each and every inhale.

Let go of tension.

And with each and every exhale,

Just use your breath as an opportunity to release,

To soften.

To let go.

Just let go of what you don't need.

Let go of the day,

The morning,

The evening,

Wherever it is,

Whatever you've been doing.

Just use your breath to let go.

Now let's take a deep breath in and inhale through your nose.

Fill your lungs completely and hold the breath at the top.

Take a small extra gasp and sigh it all out.

Just feel your body relax even further.

And let's just keep focus on our breath.

Allow yourself peace.

Allow yourself calm.

Just release any and all tension.

Any stress,

Just let it go with each exhale.

Now let's shift our focus to a point,

To an image.

Something in front of you.

It might be a light fixture.

It might be a door handle.

It might be a pot plant in your garden out in front of you.

For me,

It's a branch on a small bush right in front of me.

Just bring all your focus and attention.

Just allow everything to get quiet.

Allow yourself to be present.

Allow yourself to be here.

And just focus in on that point.

Inhale and exhale.

Bring all your attention,

All your energy,

All your focus on that point.

Nothing else matters.

Inhale and on the next exhale,

Gently,

Slowly close your eyes.

Now,

Let's begin.

I invite you to see yourself standing at the edge of a quiet flowing river.

You can hear birds in the distance,

Wind in the reeds,

The sound of the energy of the power,

But equally so the peace and the calm of the water.

Just see it quietly flowing,

Steady,

Pushing gently downstream.

You feel the cool air against your skin and the soft sound of the water brings a deep sense of calm within you.

Just really feel yourself by this river's edge.

Just really feel yourself by this river's edge.

And know that this river symbolizes the flow of life.

Always moving,

Always pushing,

Always flowing,

Always carrying things away.

As you stand here,

You begin to notice objects in the river,

Tree trunk,

Some leaves,

A branch,

Twig,

All gently flowing past you down the river.

There's no attachment to them,

You just see them.

These objects,

Whatever they may be,

Whatever you want them to be,

Whatever shape,

Size,

Image,

They represent all the worries,

Fears,

Thoughts that you have carried,

But let go.

Many of them,

You don't even remember what they were.

They were fleeting thoughts,

Moment of insecurity,

Passing angst,

Nervousness before a presentation,

A slight concern before you open an email.

You were never really attached to them.

You're able to let them simply float in to you and float out.

As we said at the beginning,

Letting go comes from understanding.

Let's just take some time now to identify and to understand.

I want you to bring to the front of your mind an element of awareness,

I want you to bring to the front of your mind an element of discomfort,

Part,

Parts of yourself that you often avoid or push aside,

Maybe feelings of doubt,

Anger,

Parts of you that feel uncomfortable,

It might be a relationship,

That is,

That just simply is.

Whatever it is,

However they need your attention,

Just allow them to come to the surface.

And as we do that,

Let's again use our breath,

Feeling our breath rise and fall within you.

Just let all of these parts bubble to the surface.

Now,

I want to invite you to turn your attention inward.

And I want you to identify a part that you came into this meditation with,

A part of you that consciously,

When you chose to join this meditation practice,

You wanted to engage with,

You want to understand,

And ultimately you want to let go of whatever it is,

Just bring it to the front right now.

Whatever fear it is,

Whatever worry it is,

Whatever concern,

Whatever issue,

Just bring it to the front.

To the front.

Really bring forward the emotion,

The feeling.

It might have been an event,

But whatever emotion,

Whatever feeling it invokes,

When you find yourself in it,

When you find yourself with that person,

Just take a deep breath in now and breathe in all the energy it gives off.

And exhale.

Whoever charged it may be,

Inhale it in again,

Breathe it in,

And exhale.

And as you exhale,

I want you to bring your mind,

Your imagination,

To finding yourself standing in front of a door.

A big wooden door.

See yourself there now.

A double door with two handles of which both doors will swing outwards.

Anchor yourself and place yourself here.

Breathe into the space.

Visualize,

See it,

Feel yourself standing in front of these wooden doors.

Now place your hands,

Both your hands on the door handles,

And before we enter,

Just remember that this room you are entering belongs to you.

You own this space.

You are in charge.

You are in control.

And if for any reason,

Any at all,

That you feel afraid,

Uncomfortable,

Afraid,

Uncomfortable,

You can stop.

Just open your eyes and come back and stop.

Now bring yourself back to the door.

Breathe in,

See both your hands on the door and exhale as you open it and walk into the room.

And as you walk into the room,

You see a shape in front of you.

You can't really quite make it out.

But you know that the shape is the feeling that we looked at,

That we walked into this room with.

It's what we focused on.

The feeling we want to understand,

The feeling we want to engage with.

Just take some time now to breathe into this feeling.

Breathe your focus and energy into it.

Each breath,

Allow it to grow.

Allow it to expand,

To blow up.

Allow it to be,

To take shape.

Start to walk towards it.

And continue to breathe in.

And allow it to take whatever shape it wants or needs to take.

You don't need to fix it.

You don't need to control it.

You don't need to change it.

You don't need to make it disappear.

Just simply allow it to be.

Use your breath to really visualize this shadow,

This shape,

This presence in front of you.

It might take the shape of anything.

It may not make sense.

It may not be familiar.

Just use your breath to allow it to take a shape.

What does it look like?

What does it look like?

How does it feel?

How does it feel to be with it?

It could be any feeling.

Whatever that emotion was,

Anger,

Fear,

Hate,

Just allow it to take shape.

Take a deep breath in.

And as you exhale,

Offer this shadow part of you acceptance.

And whisper,

Say it out loud or to yourself,

I see you.

I am here with you.

I acknowledge you.

I love you.

You are and always will be a part of me.

Really breathe into this now.

Give the shape,

Give the shadow a shape,

A color,

A feel.

Allow it to be.

Now we're going to ask it a single simple question.

Repeat the words after me.

Ask this shape,

What do you need?

What do you need?

Listen to what it's trying to tell you.

When you ask it the question,

What do you need?

Just allow your breath.

Just take a few moments to just sit with this shape,

With this feeling,

With this emotion,

And with this question.

What do you need?

I'll keep note of the time.

Just allow it this moment to be the center of all your attention.

And allow it to speak to you.

And allow it to speak to you.

Just keep asking the question until you feel that it's done.

What do you need?

Honor it with your presence.

And as you stand here with this shadow,

Notice if there's any shift.

Perhaps the shape softens.

Perhaps it grows quieter.

Whatever happens,

Know that this part of you is valid.

Is valid.

And by simply acknowledging it,

By taking the time to understand it,

You are allowing healing to begin.

It's the first step in the process of allowing yourself to let go.

Take a deep breath in.

And as you exhale,

Send love,

Unconditional love,

And understanding to this part of you.

And some of you may not have gotten or heard an answer.

I urge you to just continue to listen.

To listen.

Over the course of today,

This week,

Just simply allow yourself to continue to listen.

It'll come.

You don't need to have all the answers right now.

Just simply being present with this part of you is enough.

And in your own time,

Say to yourself,

Say to this part which is yourself,

I embrace all parts of me.

I am whole.

And feel the power of this truth settle into your body.

I embrace all parts of me.

I am whole.

I allow and accept them fully and unconditionally.

Now let's just take some time to thank this part for being there for you.

For protecting you.

For guiding you and helping you on your journey.

And aiding you to get to this point that you are in,

In your life.

And let's physically clasp our hands together and give it a deep bow.

Exhale,

Thanks.

Now let's walk out the room.

And close the door.

Now place one hand on your heart.

Now place one hand on your heart.

And the other on your gut.

Our two powerful energy points.

And let us use our breath.

To take us back to the river.

Where we started this whole journey.

See yourself back on that riverbank.

Watching.

Hearing.

Seeing the current flowing down the river.

Remember seeing those concerns,

Those issues,

Those worries,

Those moments that held,

That you held no attachment to.

That had no control over you.

Continue to see them just float down.

As twigs.

As leaves.

Floating down the river.

Watch as each gently floats by.

Carried by the current.

Moving further and further down the river.

And away from you.

Now take a deep breath in.

And as you exhale,

Bring the feeling,

The energy,

The issue.

The energy and the feeling of the issue that we engaged with in the room.

Bring that to us.

You'll notice that the feeling has a different feel to it.

It's rounder,

Smoother.

I want you to bring the feeling,

Not the part.

The feeling,

The energy.

Bring that to the front.

You'll notice that you have a different relationship with it now.

It's softer.

It doesn't sit in your gut as a stone.

It just is with you.

Now look down at the river.

And in front of you,

You see a small wooden raft with a box in the middle of it.

Take a deep breath in.

And bring that energy up.

And exhale it into all of light in your hand.

Just look at it.

It can be any color.

Any shape.

Just breathe into it.

Exhale fully.

The emotion.

The energy.

The charge.

The feeling.

The issue.

The issue.

The feeling.

The energy.

The charge.

The feeling.

Into that ball.

Physically look down into the palm of your hands and see it as what it is.

This feeling may have been with you for a long time.

And as you breathe out on your next exhale,

I want you to gently place this ball into the box on the raft.

Let's again honor it by giving it a deep bow.

Giving it thanks.

Our gratitude.

Grateful for all that it has done.

It's allowed us to be here.

Thank it.

And then gently and with love push the raft into the river.

And watch as it gets caught up with the current.

As it gets caught up with the current and is gently carried away.

Drifting downstream.

There's no need to hold on to that energy any longer.

Just feel the tension release.

Any knots that might have been in your stomach,

Feel them unburdened,

Unwind.

Any tension in your shoulders.

Feel it loosen.

Breathe into your stomach.

Really allow the muscles in your back and your abdomen to just loosen.

Breathe into your stomach again.

Breathe into your stomach again.

Let go of that control.

Inhale through your mouth.

Into your stomach and exhale.

Let go of the need to control.

Allow the river to carry away that energy.

Every breath,

Every release,

You become lighter.

And notice how the water of the river just flows effortlessly.

Without hesitation.

Without resistance.

You too can let go.

Remember you have the choice to flow with the rhythm of life.

To trust that the river knows exactly where to take these burdens.

Now take a few steps closer to the water's edge.

And feel the cool,

Soft ground beneath your feet grounding you in this moment.

Kneel by the river and dip your hands into the water.

And as you do,

Feel the water cleanse you.

Washing away any lingering tension,

Any heaviness.

Just feel the coolness of the water flow through your fingers,

Refreshing,

Renewing,

Rejuvenating you.

Just like the river,

Like the water flowing through your fingers,

Your life continues to flow.

Even when you let go.

In fact,

The more you release,

The easier the flow becomes.

Now stand up slowly and begin to walk along the riverbank.

Walking downstream,

The same direction the river is flowing.

With each breath,

Feel the water flow through your fingers.

With each step,

Allow yourself to feel lighter.

You're free to walk this path unburdened.

Free to move forward without carrying the weight of what no longer serves you.

And as you walk,

Take in your surroundings.

Notice that the river continues to flow peacefully.

Beside you.

Reminding that life moves forward with ease when we surrender to its flow.

As we continue to walk by the river,

Repeat these affirmations to yourself.

Feeling their truth rise within you with each word,

With each breath.

Repeat,

I release what no longer serves me.

I trust the flow of life.

I let go and in so doing,

I find peace.

With every repetition,

Feel the weight lifting from your body.

The tension releasing from your stomach,

From your shoulders,

From your neck.

Wherever you hold it.

Let each exhale be an act of release.

Surrender to the flow of life.

And repeat one last time,

I release what no longer serves me.

I trust the flow of life.

I let go and in so doing,

I find peace.

Allow these words to settle deep within you.

Grounding you in this present.

Let's rest here just for a short moment.

Breathing softly.

Feeling lighter with each breath.

And as you do so,

I will gently count down from five.

And as I do,

Bring yourself back from the practice and more into the room.

Into the conscious now.

Five.

Four.

Three.

Two.

One.

And in your own time,

Gently allow your eyes to open.

Take in the environment around you.

Bring yourself back to the room,

To the present.

Take a deep breath in.

Deep bows to you all.

I hope that was helpful.

I hope you're able to engage and to let go.

Thank you for taking the time.

Thank you all.

I hope you enjoyed that.

I hope it brings you peace.

Enjoy the rest of your day.

A final deep bow.

And all the best,

Everyone.

See you later.

Reviews

Its been said that when you letting go you grow and when you forgive, you heal. Thank you Tari for another wonderful meditation!

Wonderful to meet you here! I joined your group on a friends invitation and look forward to connecting