Letting Go: A Meditation For Stress And Anxiety

This meditation invites you to gently release stress and anxiety by focusing on your breath and embracing the present moment. Allow yourself to connect with your emotions, let go of what no longer serves you, and find peace within. This practice offers a moment of clarity, grounding, and self-compassion.

Transcript

So,

Today's session,

After the shameless plug,

Is about letting go.

And thank you all for joining.

You know,

Letting go for me was something which,

You know,

At the start of this journey or five years ago,

Maybe even longer,

And I didn't really know it,

Was always something that I wanted to attain.

It felt like a place that I needed to get to.

It felt like something I had to have in order to do X.

And a lot of it felt like,

In order for me to break free from the pain,

Quote unquote,

That was kind of going on at the time,

The emotional pain,

Letting go seemed like the silver bullet.

And for a long time,

Up until then,

I'd spent a lot of time in my head,

Thinking,

Strategizing,

A lot of what-if scenario planning.

And I'd always heard this term of letting go.

And,

You know,

So I read the books,

I did the work,

Quote unquote,

But in doing the work,

I understood that it's no silver bullet.

The art of letting go is about understanding,

Embracing,

And engaging with the pain,

Which is what my other letting go meditation is about.

And it'll actually come out the next couple of weeks on Insight Timer.

So if you don't already,

Please do follow,

And you'll find out when that comes out,

When I next do it on Insight Timer live.

So it's really about understanding and engaging with that part of you which is in pain.

And in doing that,

It allowed me,

Speaking personally,

To let go of the control,

The control to need to be someplace else in the future.

And I had to start getting really comfortable with the present.

Because without doing that,

I just wasn't going to get what I wanted to achieve.

So let's begin by finding ourselves in a comfortable position,

Seated on the bed in a meditation block,

Whichever is most comfortable for you.

And let's start to just slow things down.

Really just start to take some time to notice and focus in on the breath.

Breathing in.

Breathing out.

Just take some time on the breath.

Allow your evening,

Your night,

Your morning,

Your afternoon to just slow down.

Take a deep breath in.

And then we're going to exhale for seven seconds.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And inhale.

Exhale.

Inhale.

Exhale for seven seconds.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

And inhale.

Inhale,

Peace.

Exhale,

Control.

Now,

What I'd like you to do is to bring your attention to a position,

To a point,

Something which is in front of you.

Could be,

Like for me,

I'm in a hotel and I can see a building in the far distance.

Well,

It's a crane actually.

For you,

It might be a nail holding up a picture,

A light fixture on the wall,

On the ceiling,

Door handle.

Whatever it is,

Just take some time now to focus completely,

Fully in on that.

While still breathing.

Allowing everything to just get silent.

Really study and focus in on that point.

Allow everything to just become inconsequential and to just fade away.

There is nothing else than being right here,

Right now,

In this present moment.

Just focus in on that point.

Shortly,

I'm going to ask you to take a conscious inhale and a conscious exhale.

On the second exhale,

We're going to gently close our eyes and begin the practice.

Inhale.

Exhale.

Inhale,

Peace.

Exhale,

Control.

Gently close our eyes.

Let's begin.

Inhale.

Take a deep,

Soothing breath in.

Feel your stomach.

Feel your ribcage expand fully and hold this breath for a moment and then exhale it slowly.

Releasing any tension,

Any control.

Now,

Allow your breath to settle into a natural rhythm,

Soft and gentle.

And as you breathe,

Bring your awareness to your body.

Notice the sensations in your feet,

Your legs,

Your hips,

Your back,

And your shoulders.

Feel the connection between yourself and your body.

Feel the connection between your body and the earth beneath you.

With each breath,

Feel yourself becoming more grounded,

More present in this moment.

And on this meditation,

We're going to really focus in on visuals.

And what I want you to do now is see yourself standing at the edge of a forest.

It could be one that you've been to,

One that you've seen,

One that you want to go to,

Or simply one that you imagine.

It's quiet,

Calm,

Peaceful.

The air is fresh.

The sunlight filters through the leaves,

Casting a light on a path that stands before you.

This is your path,

A journey that will lead you to a place of release,

To a place of freedom.

Really visualize and feel the forest.

Hear the sounds,

Smell the smells,

Just take it all in.

Allow yourself now to inhale peace and exhale control.

Start to walk down the path.

Feel the earth beneath your feet,

Supporting you with each and every step.

The path is soft,

Covered in moss,

Covered in fallen leaves.

And the sound of your footsteps is gentle.

Almost like a whisper.

The trees around you are tall and majestic.

Their branches reaching up to the sky,

Offering a sense of protection,

Ease,

Serenity.

With each and every step,

You feel more and more at ease.

Inhale peace.

Exhale control.

Just ground yourself.

As you do that,

Just repeat these words.

Either to yourself,

Silently or out loud.

I am here.

I am now.

I am present.

Let your worries,

Concerns,

Just start to fade.

Be present and fully in this moment.

Allow yourself to become fully immersed in the beauty that surrounds you.

All the beauty that the forest,

That life has to offer.

The path leads you deeper and deeper into the heart of the forest.

Where you intrinsically know you will find a place of peace.

And as you continue walking,

Bring your awareness to the emotions that are present within you right now.

Perhaps there's something that's been troubling you.

An issue,

A worry,

A fear.

Worried about being alone,

Worried about a relationship.

A presentation at work this coming week.

Whatever it is,

Allow it to come to the surface.

You don't need to judge,

Don't need to analyze it.

Just simply observe.

Emotions,

Like our shadow parts,

Are not to be fought against,

Feared,

Hated,

Rejected,

Suppressed.

No,

Instead they are to be acknowledged,

Given space,

Allowed a place to be felt fully.

Take this time to see,

To feel all your emotions.

And visualize them as leaves.

Leaves on the branches of the trees in the forest.

Spend some time looking.

Spend some time breathing into.

Spend some time visualizing these emotions.

These leaves.

Use your breath to really fill out and to build out that image.

Some of the leaves are fresh.

Some are vibrant.

Then also others are brittle,

Others are old.

Inevitably,

All leaves eventually return to earth,

Break down and provide the energy for trees to create more leaves and thus a circle of life.

Now,

Let's focus in on one single emotion.

One that has got an exceptional charge for you.

Let's just pause on our walk up this path and really bring time,

Really bring this present moment to zone in on that single one emotion.

That when you saw the title of this meditation and you clicked,

You were actually thinking about wanting to let go of.

Bring that to the fore now.

Whatever it is,

Open the door to you and welcome it fully.

Embrace it.

Allow yourself to feel it completely without pushing it away.

Embrace it.

Notice where it resides in your body.

Is it in your chest,

Your heart,

Your stomach?

Perhaps it's sitting in the throat.

Wherever it is,

Just place all your focus on there right now.

Give your full attention on that part of your body,

All your attention.

All your awareness on there and simply breathe into that space.

Inhale,

And if it's in your gut,

Breathe into your gut.

Inhale,

And if it's in your shoulders,

Breathe into your shoulders.

And physically place your hand on where you feel this energy is required.

As you breathe into it,

Feel the warmth coming from your hand onto that point,

That part of your body.

Just focus in on that emotion and where it resides in your body.

Really breathe into it.

Give it the oxygen that it needs to grow,

To fully show itself to you.

Now,

I'm going to ask it a question.

Repeat this question out after me.

Ask it,

What do you need?

What do you need?

What do you need?

Gently see one of those leaves from the tree,

All gently,

Slowly drifting to the earth.

Just focus in on your breath.

Inhale.

With each inhale,

Imagine drawing your breath into the center of that emotion.

And as you exhale,

Feel the emotion softening,

Loosening its grip.

Inhale into the center of that emotion,

And exhale,

Feel it soften.

Breathe in acceptance.

Hold it,

And exhale resistance.

There is no rush.

Simply allow the emotion to take its time.

What do you need?

Just listen to what it says.

Watch what it shows you.

What it says or shows you may not be right now,

But it'll come.

Pay attention to the universe.

Your day-to-day life.

What people say,

How people act,

How people behave.

Pay attention to your thoughts.

The answer will come.

The answer always will come.

Just need to trust and pay attention.

Now let's keep walking on our path in this forest.

And let's bring ourselves back to those trees,

Back to the softness underfoot,

Back to the leaves.

And as you continue to walk,

The path begins to open out into a small And in the center of a clearing is a pond,

Its surface calm,

Still.

It's a warm,

Clear,

And beautiful day.

The water is like glass,

A mirror,

Reflecting the sky above.

There's just a sense of peace.

Here.

This is a place of release.

Really take some time to feel in this place.

Feel the walls,

Feel the environment,

Feel the field.

Just take it all in.

And this is where we allow ourselves,

Give ourselves permission to let go.

A sacred space where you can let go of whatever is weighing on your heart.

Now let's walk towards the pond.

Feel the gentle breeze on your skin.

The warmth of the sun on your face.

The wind blowing against your skin.

And as you reach the edge of the water,

Take a moment to reflect on the emotion.

That you've been carrying since the forest,

The one you've been holding.

The one that's brought you here.

Brought you here for a reason.

Now it's served a purpose.

It was part of everything and all things that helped get you where you are now,

Today.

But now it's time to let it go.

Now imagine you're holding this emotion in your hands.

Cupped in your hands and visualize it as a small glowing ball of light.

The size of a marble at the moment.

It's the ball of energy.

Maybe any color,

Whatever color resonates with you,

See it as that.

And hold this ball with tenderness,

With love,

With care.

With acceptance.

This emotion has been a part of your journey.

Now it's time to release it.

Let it go.

Let's just take some time to honor it.

Breathing in.

And exhale into it.

See the energy,

See that ball start to glow brighter and brighter with each exhale.

Just fill it up and see it not just only glow brighter,

But see it grow bigger.

From a marble to the size of a golf ball.

Inhale and exhale.

Really,

As you do that,

Just release all the muscles in your stomach,

In your abdomen.

Just let them get loose.

Just allow yourself to physically let go.

Up your shoulders.

Bring more volume to the sound of your breath leaving your mouth.

Inhale through your nose and exhale through your mouth.

See that golf ball grow to the size of a tennis ball.

Now to the size of a softball.

See that energy in your hands being held gently.

And with your next exhale,

I want you to gently place that ball into the pond.

And watch as it floats on the surface.

Drifts out into the middle of the water and see the water rippling gently around it.

See all of that emotion that you brought into this meditation.

Engaged within the forest,

Walk down to the pond with.

Now see all of that emotion contained in that ball on the surface of this pond.

And breathe into it.

Focus your energy now on exhaling into your stomach.

Release your muscles in your back.

Release your muscles in your abdomen.

Release the muscles in your stomach.

Release the muscles in your core.

Just watch as you do that.

See the ball begin to dissolve.

And see those ripples of light,

Of energy,

Start to ripple and spread outwards.

Carrying the energy of the emotion away from you and dissipating through that pond.

Breathe into your stomach now.

And let go.

Breathe.

Focus on releasing any tightness in your stomach.

Breathe.

Breathe in through your nose.

Out through your mouth.

Release your stomach.

Breathe in.

Let go.

Feel a sense of lightness.

Freedom.

As the emotion is released into the water.

Becoming part of the greater whole.

And just sit here gently.

Just allow yourself to take a snapshot of this feeling.

Remember this place,

This time,

This moment.

You can always come back here.

As you do that,

I want you to just gently turn the sides of your mouth up.

Into a gentle,

Soft smile.

Place your hand on your heart.

The other hand on your gut.

Just sit here for a moment.

And take it all in.

Take a deep breath in.

And exhale.

And feel the space that has opened up within you.

Take a deep breath in.

Now exhale with a gentle sigh.

Releasing any remaining tension.

Inhale again.

And sigh.

Now,

As you sit on the edge of the pond,

Place your hands on the earth.

Physically place your hands on the side of your bed.

On the earth,

The floor beneath you.

Whatever it is,

Just touch Mother Earth.

And feel the solid,

Grounded earth beneath you.

The stability and the support it offers.

Letting go is about surrender.

Allowing yourself to be held by something greater than yourself.

And as you sit here,

Connected to Mother Earth,

Source,

Feel the energy of the earth.

Feel it rising up to meet you.

This energy is nurturing.

Grounding.

Deeply calming.

Flows through your hands,

Up your arms,

Into your heart.

Filling you with the sense of peace,

Stability,

Ease,

Security.

And with each breath,

Feel this energy filling your entire being.

It moves through your body.

Dissolving any lingering,

Remaining tension.

Any stubborn worries.

You are safe.

You are secure.

You are held.

Supported by earth.

Guided by the universe.

By Source.

By God.

Always remember.

Never forget.

Life happens for you.

Never to you.

Now bring your awareness back to your heart.

Place your hands physically over your heart.

And feel the gentle rhythm of your heartbeat.

This is your center.

Your place of inner strength.

Of wisdom.

Take a moment to feel gratitude for this journey.

For the lessons learned.

And for the release that has taken place in this practice.

Gratitude is a powerful,

Transforming force.

And as you breathe into your heart,

Allow yourself to feel gratitude for all that you are.

For all that you have experienced.

Allow yourself to feel gratitude for the freedom that comes with letting go.

Feel this gratitude expanding within you.

Filling you with warmth and light.

And now,

It's time to begin your journey back.

Slowly rise from your place by the pond.

Walk back up through the clearing and onto the path.

As you walk into the forest,

Notice how the forest feels different now.

The trees seem brighter.

The air fresher.

You are lighter,

Freer.

Having released what no longer serves you.

And with each step,

Feel yourself returning to the present moment.

Bringing with you the peace and clarity that you've gained.

The ease,

The calm,

The lightness.

The path leads you back to where you began.

But you're changed.

More at ease.

More connected to yourself and to the earth.

And when you're ready,

Gently roll your shoulders,

Wiggle your fingers,

Your toes.

When you're ready,

Gently,

Slowly,

Open your eyes.

As you do that,

Just take a moment to feel the gratitude for this time.

For the journey you've taken.

And for the release you've given yourself today.

Remember the process of this meditation.

The forest.

The leaves.

The clearing.

The pond.

You can return to this process of letting go whenever you need.

It's a powerful tool.

One that allows you to move through life with greater ease,

Gratitude,

And grace.

Deep bows to you all.

Thank you all so much for joining me.

Reviews

I've read that "everything you imagine is real!" This meditation took me deep into a beautiful forest, connected me to myself, and created a space of peace and tranquility. Letting go for me is surrendering to the divine! Thank you Tari!