Guided Meditation Surrender And Let Be

This meditation is themed around surrender, to what is in front of you. To accept what life presents as your spiritual work in that moment. It reminds practitioners we don't need to rush, to get to a resolution, that we can allow things to be and surrender to what is our lesson in that moment. Includes guided breathwork and moments of silence.

Transcript

So welcome.

Just take a moment wherever you are to find a comfortable seated position.

So you could sit up nice and tall,

You could be sat on the floor,

You could be sat on the chair.

You can also lay down for these sessions if you need to,

But just be mindful if you're tired that you might fall asleep.

So nice and tall through the spine,

Backing the pelvis,

The shoulders,

And the back of the head.

You can take any movements,

Any wiggles in these first moments that sort of help you arrive.

Maybe you want to roll the spine or roll the neck.

Just anything that,

Any areas where you might feel a little bit tight in your body,

Just give them a little bit of a move and a stretch before we find some stillness.

And then eventually just beginning to find that stillness for your practice.

You could rest one hand in the lap and place the other hand on top.

Just begin to scan the awareness through the body.

Seeing how you feel today without trying to judge those feelings,

But just with observation of how you're feeling.

Do you feel energized,

Grounded?

Maybe you feel a little bit frustrated today,

Maybe you feel really fidgety.

Remember all of that is welcome and each time that we show up for our meditation,

It will be different.

It will be a reflection of that day or what we need that day.

As we go through our practice today,

We're going to be looking at surrendering,

Trusting and letting go.

This is something that nature does and demonstrates to us so perfectly.

With each change of season,

It just effortlessly lets the last season go.

Sometimes we hold on in our minds and we really want to keep something the way it was the way we like it.

It isn't always possible.

Everything has its time,

Moment,

Its place.

Everything will always change.

Just begin to take deep breaths in through the nose.

Open the mouth and take a slow long breath out.

Take a few more like that.

Deep breath in.

Low,

Long breath out.

Got two more.

Just beginning to seal the lips of the mouth so that we begin to breathe through the nose for our practice where possible.

Of course,

You can make adjustments if you need to.

We're going to begin to drop into a counted breath.

Today we're going to have a slightly longer exhalation than our inhale.

I invite you with every one of these exhales,

See if you can just lean into that exhale as a tool of letting go of something or surrendering or accepting if there's anything that comes to mind.

You can use that exhale.

We're going to take these together.

I'll count us through,

But feel free to go off on your own pace.

If my count is a little too slow,

You're very welcome to just follow my count in your own rhythm.

There will be a couple of causes between the inhalations and exhalations.

We're going to take a big inhale in to begin.

Open the mouth and side out.

Ealing the lips,

We're going to take an inhale for the count of four,

Three,

Two,

One,

Exhale five,

Four,

Three,

Two,

One,

Pause.

Inhale four,

Three,

Two,

One,

Pause.

Exhale four,

Three,

Two,

One,

Pause.

Inhale four,

Three,

Two,

One,

Pause.

Exhale five,

Four,

Three,

Two,

One,

Pause.

Inhale four,

Three,

Two,

One,

Pause.

Exhale five,

Four,

Three,

Two,

One,

Pause.

Inhale four,

Three,

Two,

One,

Pause.

Exhale five,

Four,

Three,

Two,

One,

Pause.

Inhale four,

Pause.

Exhale five,

Pause.

Inhale four,

Pause.

Exhale five,

Pause.

Inhale four,

Pause.

Exhale five,

Pause.

Exhale five,

Pause.

Inhale four,

Pause.

Exhale five,

Keep that going in your own pace.

So maybe you're counting,

Maybe you've just got to feel for the length of the breath and you're just continuing that.

Maybe if the exhale feels comfortable at that length,

You could explore increasing the count of the exhale from five,

Six to seven,

Even up to eight.

But I'll let you explore that for yourself the next few rounds of breath.

Jr.

You You Gradually begin to release the counted breath You stay aware of the breath in the sense of noticing the breath coming in Notice how the breath changes from the inhale do the exhale Noticing the length the exhale might stay a little bit longer than the inhale And keep that just instead of counting the breath Really absorb your focus and just watching it rise Whiching it turn into an exhale and watching it fall And watching it fall It's becoming fully absorbed watching that process As you stay absorbed and watching the breath Maybe today you find it quite easy stay focused Maybe today you notice just how unsettled your mind is Remembering that both of these states are completely normal Sometimes the mind just takes a little bit longer to settle But it always will with consistent practice Will begin to settle So if you're having one of those days where the mind is really chatty The mind keeps wanting to jump around Atchitavrittis,

Roaming tendencies of the mind Just keep coming back to watching the breath And how does it feel rather than resisting that Rather than adding to any of that with feeling frustrated Or changing that inner dialogue to one of complete surrender One where you just go,

Okay,

This is my experience today This is what life has put in front of me today For me to experience Maybe it's here in front of me I can learn and I can grow from it And with that I surrender to what is And how does it feel when you stop trying to bite the mind How does it feel to just surrender to what is Does it change anything for you?

Maybe the mind is still chatty Maybe some of that inner tension has just begun to melt away Keep following the breath Keep staying with that feeling of just letting things be as they are Always taught in this world to quickly get to a resolution You forget that sometimes we can just allow something to be And how that shifts and changes when we stop struggling against it And surrender into it as our teacher in that moment And just staying with that thought that feeling of just surrendering To the feeling of being as it is Whenever you get a moment where you feel that you're beginning to struggle against What's unfolding in this moment You can use the breath,

You can use every part of that slow steady exhale To root and ground yourself back into this state of being And we can practice this not just here in our meditation We can take this feeling with us Outside of this experience As things show up that challenge frustrates us How does it feel not to fight against it but just to take it as life's teacher in that moment We instantly feel lighter,

We instantly feel more at ease That we can trust rather than control We're going to begin to deepen that breath,

So take deep breaths in through the nose And sigh it out of the mouth Another one inhaling in Sighing it out Inhaling in Sighing it out We've got two more inhaling Sighing out Last one And then beginning to close the mouth once again And then begin to bring the awareness right to the tip of the nose And see if you can hold your focus there And as you hold your focus here right tip of the nose Maybe you begin to hold the mantra in your mind so hum I am that so hum Tip of the nose so hum I am that you prefer English over the Sanskrit version In the same way with the breath And we just surrendered into what unfolds in this Keep drawing the focus back to the tip of the nose and the mantra so hum Just ride it out from there,

Your thoughts come,

They come,

Let them go Just keep coming back to so hum So hum And people like to think of the word so on the inhale and hum on the exhale So So just continuing with that breathing in and out the so hum So So So Remembering as the mind falls away from the mantra from time to time You just keep coming back to it,

Finding steadiness there for the next moment But not struggling,

Not resisting anything that arises and falls,

We let it come,

We let it go,

Stay centered Noticing if we try to fight that state,

If we begin to feel restless or frustrated And let it be instead to surrender and accept it as life's teacher in that moment Don't have to see the meaning or understand it Just accept it and say okay,

This is my experience today You're going to slowly begin to turn the music down in our background Silence can be such a sacred pause in our day,

But it can also be a little bit more confronting You might be able to feel the silence in your body,

In your body,

In your body You might find it harder to soften in or you might find it easier Whatever experience comes from this,

Accept it as it is,

Explore it as it is We'll just be a few moments here Finding that silence from now We'll just be a few moments here,

Finding that silence from now We'll just be a few moments here,

Finding that silence from now We'll just be a few moments here,

Finding that silence from now We'll just be a few moments here,

Finding that silence from now We'll just be a few moments here,

Finding that silence from now We'll just be a few moments here,

Finding that silence from now Beginning to let the sound of my voice draw you back Beginning to really see if you can thank yourself Saying thank you for showing up for this practice today You're feeling grateful for your body that carries you through this life Maybe even saying thank you to life's challenges that you can surrender into And navigate from that place Making a final pause in gratitude Maybe you begin to bring the hands to the heart Anjale mudra,

Grab the arms at the heart Or if that doesn't resonate you can rest the hands on the knees Just taking that breath in,

Really filling up the whole body with this gratitude for what you've experienced and what maybe seeds we've planted to take through the rest of our day,

Our week Rub the hands together,

Create some warmth through the hands Begin to take that and place it over the eyes,

Feeling that warmth from the hands softly begin to blink the eyes open Looking first into the darkness of the hands and then begin to slowly move the hands away so the light comes into your space gradually Thank you all so much for practicing with me today,

Thank you

Reviews

Powerful, calming practice of acceptance. Full of wisdom. Thank you 🙏🏻