Good morning.
Good evening.
Good afternoon.
Wherever you may be,
Whatever you may be doing.
Hello.
And welcome to this letting go practice.
Right now just feel yourself.
Feel the surface that lies beneath you,
Whether it's a bed,
Cushion a chair the floor.
Your feet.
If you are sitting,
Just feel your feet grounded firmly on the floor.
Let your legs rest.
Uncross your spine,
Rising tall,
Rising straight and allow your shoulders Just gently roll back,
Open your heart to the world and rest your palms softly in your lap.
Facing upwards.
And I want you to bring focus to something in front of you.
It could be a door handle.
Flower pot.
The neighbor's wall.
Light on the ceiling.
Just bring your focus to it right now.
What I want you to do is I want you to gently,
Softly out loud.
State what it is that you're looking at and where you are.
So for me,
I'm looking at a door handle on the other side of the garden.
And I'm in Cape Town,
South Africa.
As you do that,
We're going to take two deliberate breaths.
We'll take a deep breath in through the nose.
And a long,
Slow,
Gentle exhale through the mouth,
Longer than the inhale.
Allowing the brain to release.
So inhale through the nose.
A long exhale through the mouth.
Inhale through the nose.
And on this exhale,
We're going to gently close our eyes.
So exhale.
Close your eyes.
And let's begin.
Allow your breath now to settle into a natural rhythm.
Gentle.
No need to control what it is.
No need to dictate how it is.
Bring your awareness to your body.
Notice the sensations in your feet,
Your legs,
Your hips.
Sensations in your back.
Shoulders.
Feel the connection between your body and the earth beneath you.
With each breath,
Feel yourself become more and more grounded,
More present in this moment.
If you can't.
Don't know how to.
Just allow yourself to release any tension in your body,
Wherever it may be right now,
On every exhale.
Now see yourself standing at the edge of a forest.
Bring all your imagination,
All your ability to visualize and see yourself standing there.
It's quiet,
It's calm,
It's peaceful.
The air is fresh.
Sunlight filters through the leaves.
Casting a light on the path before you.
This path is your path.
Journey that will lead you to a place a release to a place of freedom.
Allow yourself to really visualize and really feel the forest.
Of the sounds.
Wind as it whispers through the leaves and the trees.
Feel the smell.
How does it feel on the foot?
Feel now in your skin that it is.
As a gentle warm.
With an ever so crisp breeze.
Welcoming and inviting.
I'll start to walk.
Walk down the path,
Feeling the earth beneath your feet.
Pushing up to support you with each and every step.
The path is soft.
Covered in moss.
Fallen leaves.
The end of their cycle.
Decomposing to begin the start of another.
The sound of your footsteps are gentle.
Quite like a whisper.
Trees stretch tall,
Majestic,
Their branches reaching up to the sky.
Offering a sense of protection.
Peace.
Serenity.
Of every step you feel more.
For more.
Few more.
Exhale.
And ground yourself.
Repeat these,
This,
The anchoring mantra.
I am here.
I am now.
I am present.
I am here.
I am now.
I am present.
And let your worries Your worries and concerns,
Let them start to fade.
Just let yourself be here,
Be now,
Be present in this moment.
Give yourself permission to become fully immersed in the beauty that surrounds you.
The unlocked beauty that the forest has to offer.
The wisdom,
The strength.
And depth.
Buried beneath the ground,
Held within the of all those trees in the forest.
As you continue along the path,
It leads you deeper.
Deeper and deeper into the heart of the woods.
Regardless of my words,
You know you will find a place of peace here.
As you walk.
As you move along this path,
Allow the emotions within you to spark your awareness.
Take note of what they are.
Those emotions that are present within you right now.
Perhaps there's something that has been troubling you.
Some anxiety.
And issue a worry or fear.
Looking for a job.
Waiting for a job offer.
Having sent a message to someone that you've met.
Are yet to get a response.
Haps it's your health.
Or the health of a loved one.
Whatever it is,
Just bring it before you right now.
Perhaps it's a fear of abandonment.
Shame,
Rejection.
Don't worry about being alone.
A pitch or a presentation at work this week.
Whatever it is,
Allow it to come to the surface.
There's no need to judge nor analyze.
Just simply and observe.
Emotions rest within those shadow parts that are not to be fought against,
Not feared,
Not hated,
Not rejected,
Not suppressed.
Instead we open and acknowledge those parts.
Give them space.
Give them a place.
Allow them to be felt.
And other than this one specific.
Bring all your other emotions now.
Whatever they may be.
Warm,
Cold,
Happy,
Sad.
Joyous and visualize them as leaves.
Spend some time looking at those emotions,
Those leaves.
Some leaves are fresh.
Vibrant.
Young.
You.
And the height and the fullness of their potential and of their lives.
Having seen some experienced more.
And looking forward to a lot.
Others.
Or brittle.
Old.
Emotions that have come with you for a long time.
But actually have really served their purpose.
And as all leaves do.
I eventually Go from the branch and return gently to the earth.
Break down,
Decompose and provide the energy for the tree to create more leaves.
And thus the circle that is life.
So let's pause on our walk on this path and bring to focus Wally Marshall one emotion that feels most prominent right now,
Whatever it is.
Welcome it fully.
Embrace it,
Embrace it,
Open your heart to it.
And allow yourself to see it completely.
To feel it fully.
Pushing away.
And notice where it.
.
.
Resides in your body right now.
Is it your chest?
Your heart,
Your stomach.
Perhaps it's here in the throat.
Wherever it is,
Just place a hand on it right now and bring all your focus to that place.
Now here.
Give your full attention to that part of your body.
Where that part of you resides.
All your attention,
Your awareness on there and simply As we start this practice,
Simply breathe.
Breathe into that space.
If it's your throat,
Breathe into it.
If it's your child's stomach,
Breathe into it.
Please share the hand.
On where you feel the energy.
If it's in a different place.
Regardless of if it's in a different place.
Place your hand now where you feel this energy and breathe into that.
And focusing on that emotion.
Where it resides in your body.
Now breathe into that part.
Where that emotion sits.
And as we breathe,
We're going to give it energy.
I'll give it energy.
To form a shape.
No need to control what that shape is.
No need to control what that form is.
Allow it to naturally conjure in front of you.
Whatever it needs to be.
Maintain that connection.
And now place both hands on that part of your body where you feel that feeling,
That part,
That emotion.
And breathe into it.
Whatever it is,
Know that it is not here to hurt nor harm.
It's simply here.
To be heard.
And it is here for you.
Of you.
From you.
It'll do as you bid.
And if it becomes too much,
Just know.
And you can stop.
Open your eyes.
And drop out of the practice.
And as we let that part take its shape.
I want you to hear its name.
First name that comes up.
That is who it is.
Whatever that bird is.
Hear it.
Listen to it.
See that form Now give that form of voice.
Allow it to communicate.
Some parts communicate in words,
Some parts communicate in language.
Body language,
Feelings,
Emotions.
And what we're going to do now is we're going.
.
.
Just see that part that has created a form,
A shape.
And we're going to hear what it has to say.
I will now skip.
First question.
And that first question is,
What do you need?
And breathe and let go.
What do you need?
Don't control the answer,
Just allow that answer to come through.
From that form,
That shape in front of you.
With each inhale,
Imagine drawing your breath into the center of that emotion.
And with the exhale,
Feel the emotions soften.
This in a script.
And continue to repeat.
Breathing in acceptance.
And exhaling resistance.
There's no rush.
Allow the emotion to take its time.
Just listen.
Listen to what it says Watch what it shows Feel what it gives off.
How it communicates what it says what it shows may not show itself to you right now.
With this connection,
It will come.
Pay attention to the universe,
To life,
Your thoughts,
World.
And the question that you've asked this part will come.
The shower.
On the drive to work.
A thought will just pop into your head.
And there's your answer.
Now let's continue on our path.
Allow that part to come along with us and bring yourself back to the path.
To the trees.
The leaves,
The softness on the foot.
As you continue to walk,
The path begins to open.
The density of the tree starts to spread.
And as the path ends,
You see an opening into a small clearing.
And as you enter that clearing,
You see down at the bottom of the field,
In the center of the clearing sits a pond.
Calm surface.
Hold still.
The day is beautiful,
The day is warm,
The sky is clear,
The water smooth like glass,
A mirror hanging in the kitchen,
Reflecting the sky above.
You know that this is a place of release.
Here we allow ourselves.
We grant ourselves the permission to let go.
Clearing this lake,
This space,
This sacred where you can let go of whatever it is that is weighing on your heart.
And it's pulling you back.
Now walk.
Walk down towards the pond.
As you do so,
Feel the gentle breeze on your skin.
The warmth on your face that the sun provides.
Tingle on the skin.
From the blowing of the wind.
You reach the edge of the water.
Here you pause.
Take a moment to reflect.
Take a moment to reflect on that part,
That emotion that you've been walking with since the forest.
On you've been holding.
Not an enemy.
In fact,
It's a deep.
Dear Cherished Friends,
And the burden that that part has been carrying.
In this place.
You can take it from it.
And part has served its purpose to protect you.
And it was a burden that was carried.
That part was helping you get to where you are now.
For now,
It's time to let it go.
Not the pot.
For the burden that that part has been carrying.
And emotion.
And I want you to take that emotion from that figure.
And shape that form that you made in the forest.
A part that gave you its name.
And take that emotion.
An outspread hand.
As Oliver asked for more.
And see yourself holding that emotion in your hands.
I want you to bring it and place it as a visual,
As a small glowing ball of light.
Of energy.
It can be any color.
That resonates with you.
Gold,
Green,
Yellow,
Blue,
Bronze.
Black white.
Just hold it with tenderness.
Is care.
Acceptance.
Acceptance,
Hold it with acceptance.
This emotion has been a part of your journey.
At times it may have been uncomfortable,
At times it may have felt heavy,
Hard.
Age of Hollow Now it's time to release.
To let go.
It's time now for self,
For you.
Parent that part.
And build that trust.
What I'd like you to do on your next breath.
Just gently place the ball with that emotion.
Onto the pond.
Watch.
.
.
Watch as it gets picked up by the gentle current and floats on the surface of the pond.
The water gently rippling around it.
And see that emotion contained in that ball and breathe into it.
Focus your energy now on exhaling into your stomach.
Release your muscles in your back,
Your abdomen,
Your stomach,
Your core.
As the ball begins to float.
And to the center,
It begins to dissolve.
Dissipate.
It's energy mixing with the water.
Energy creating ripples spreading outwards.
Carrying and taking the energy of that emotion away from you.
Continue to breathe into your stomach.
Continue to let go.
Release those back muscles,
Release those muscles in your abdomen.
And exhale Inhale through your nose and we'll hold it at the top.
And exhale with a sigh.
Inhale through your nose.
And out to your mouth.
Let go.
Feel the sense.
Of calm.
A sense of compassion.
Gentle freedom as the emotion is released into the water.
Becoming part of the greater whole.
Take one more deep breath in.
And feel the space that has opened within you.
And exhale with a gentle sigh.
Releasing any remaining tension.
I sit by the edge of the pond.
Can your mind place your hands on the earth?
The cool soil on the edge.
Feel the certainty.
Of the ground beneath those hands.
Stability.
The support it offers.
Letting go is about surrender.
Allowing yourself to be held by something greater than yourself.
Allowing yourself to give in.
Not to give up.
And go with equally acceptance.
As it is allowing things to leave.
And as you sit here connected to Mother Earth,
Source Feel the energy of the earth rising up to meet you.
Nurturing energy.
Grounding energy.
Calming energy.
The energy that flows through your hand.
Close up your arm.
Into your heart.
Providing you with a sense of peace.
As you breathe now,
Gently feel this energy fill your entire being.
Feel it move through your body,
Dissolving any remaining tension,
Any lingering worries.
You are safe,
You are secure.
To a hell.
You're supported by the Earth.
And always remember.
That life happens for you.
And never to you.
Now bring your awareness back to your heart.
Place both your hands over your heart and feel the gentle rhythm of your heartbeat.
This is your center.
A place of deep and inner strength of wisdom.
I want you to place that part that you met in the forest here in your home.
Reminded that it has always been home.
Has always been a part of you and will always be a part of you.
Take a moment to feel gratitude.
Gratitude for what this part has tried to protect you from.
Gratitude for your journey,
For the lessons you've learned.
Hard though they may have been.
And for the release that has taken place.
Gratitude is a powerful transforming force.
One that opens doors.
And as you breathe into your heart,
Allow yourself to feel gratitude for all that you are.
All that you've experienced for the freedom.
For the joy.
And for all that comes with letting go.
Feel this gratitude expanding within you.
Filling you with warmth.
Just bring a gentle smile to your face.
Allow the edges of your mouth Turn up.
Taken.
That connection with self.
Part with your heart.
And with gratitude.
Let's begin to go back.
And to continue this journey.
From this place by the pond slowly rise.
To walk back with the pond behind you.
And the forest in front of you through the clearing.
And meet and walk onto the path.
Find yourself.
Feeling through the forest and feel how that forest feels different now.
The trees seem brighter,
The air is fresher.
Perhaps a gentle lightness to you.
Freedom that may not have been there before.
Loosening in your stomach,
In your abdomen,
In your gut,
Your shoulders,
Your throat,
Your neck.
Having released what no longer serves you.
And as you step with each step,
Feel yourself returning to the present moment.
Returning with your part.
Returning with peace,
Returning with clarity.
With ease,
With calm.
Lightness.
Each part brings you more and more out of the practice.
Hearing the sounds of your day.
Warmth of your room.
Feeling of the fabric against your skin.
The path leads you back to where we began.
But we are changed.
More at EVE.
More connected to yourself,
More connected to the earth.
And with that.
.
.
I'd like you to take one final,
Gentle,
Deep inhale through your nose and we'll hold it at the top.
Stretch your arms out and exhale.
And drop your arms.
Roll your shoulders,
Roll your neck.
Place both hands on your heart.
Thank your power to let it know.
That it sits with you.
Thank it.
And with that.
.
.
Open your eyes.
The bowels to you all.
Thank you all for your time.
At the end of this practice,
Just allow yourself a moment to feel the gratitude for this time.
For the last 30 minutes.
For the journey that we've taken and for the release that we've given ourselves today.
Final deep bows.
And remember the process of this practice.
Forest leaves connecting to that part.
The clearing,
The pond.
Placing the energy of that emotion into a ball and allowing it to dissipate.
And remember that you can return to that process of letting go whenever you need to.
I found it to be a powerful tool.
To visualize that process of releasing.
Allowed me to move through and I hope it allows you too to move through life with greater ease,
With greater grace.
Thank you all.
Thank you so much for your time.
Deep bows to you all.
And I'll see you all again next time.
Thank you so much.
