The practice of letting go.
Let yourself sit in a comfortable and quiet space.
Bring kind attention to your body and your breath.
Relax into the ground.
Relax into this present,
This present moment.
Now bring into awareness any story,
Any situation,
Feelings and reactions that you know it is time to let go of.
Name them gently as perhaps betrayal,
Sadness,
Anxiety and allow them the space to be,
To float without resistance,
Held in a heart of compassion and continue to breathe.
Feel the discomfort that comes from holding on and ask yourself do I have to continue to replay this story?
Do I have to hold on to these losses,
These feelings?
Is it time to let go of this?
Your heart will know.
Ask yourself if it is indeed wise to release this holding.
Feel the benefit,
The ease that will come from this letting go.
Now begin to say to yourself let go,
Let go,
Gently over and over.
Soften the body and heart and let any feelings that arise drain out of you like water draining out of a tub.
Let the images go,
The beliefs,
The self-righteousness,
The unworthiness,
Let it all go.
Feel the space that comes as you let go,
How the heart releases and the body opens.
Now direct the mind to envision the future where these circumstances have been released.
Sense the freedom,
The innocence,
The ease that this letting go can bring.
Say to yourself let go,
Let go,
Several times.
As you sit in this quiet space notice if the feelings return,
Each time they return read softly as if to bow to them and say kindly I have let you go,
I have let you go.
The images and feelings may come back many times,
Yet as you continue to practice they will eventually fade.
Gradually the mind will continue to trust the space of letting go,
Gradually the heart will be at ease and you will be free.
As Ajahn Chah once said,
If you let go a little you will have a little peace,
If you let go a lot you will have a lot of peace,
If you let go completely you will be free.
Meditation 4 Gratitude and healing,
Find a comfortable position either seated or lying down,
Close your eyes gently and take a deep breath in through your nose and exhale slowly through your mouth.
Allow your body to soften,
Your shoulders to relax,
Your heart to be open.
Imagine yourself in a serene nightscape where the moon hangs high,
Its silver light dancing on the surface of a gentle river.
The world is quiet except for the soft murmur of water and the whispers of the night breeze.
This is a sacred space,
A place of healing,
Reflection and gratitude.
As Hafiz wrote,
The earth would die if the sun stopped kissing her.
Feel this connection to the moon and the earth,
To the endless cycle of giving and receiving as you prepare to open yourself to gratitude to healing.
Turn your gaze inward imagining the moon's light spilling over you like a soft veil wrapping you in its gentle glow.
Its light feels ancient and wise,
A quiet reminder of the timeless beauty of existence.
As Rumi said,
Don't worry if all the candles in the world flicker and die,
We have the spark that starts the fire.
Feel the spark within you,
Ignited by the moon's quiet grace.
Breathe in deeply and with each exhale allow that light to spread.
Let the light fill your heart with peace,
Illuminating the places that feel heavy or shadowed.
As you exhale release your burdens,
Offer them to the moonlight,
Trusting in its ability to transform darkness into serenity.
Feel the light within you grow stronger,
Brighter until it emerges with the moonlight itself.
In this moment you are the moon,
Radiant,
Steady and whole.
Now turn your attention to the river below.
Its water is clear and cool,
Flowing endlessly on its path,
Unhurried and unwavering.
Dip your hands into the water and feel its soothing touch.
Imagine it carrying away any tension or worry,
Its current offering a deep sense of release.
The river invites you to let go.
Hafiz reminds us,
Run my dear from anything that may not strengthen your precious budding wings.
Let the river take what no longer serves you.
With each breath allow it to carry away old patterns,
Fears or doubts.
As the river flows feel a new lightness in your body,
A sense of freedom.
Rumi teaches,
Try not to resist the changes that come your way.
Instead let life live through you and do not worry that your life is turning upside down.
How do you know that the side you are used to is better than the one to come?
Trust in the flow of the river,
Trust that it is a guide.
It is guiding you towards renewal and peace.
As you stand in this sacred space,
Bathe in the light of the moon and embraced by the flow of the river,
Allow gratitude to fill your heart.
Think of the blessings in your life,
The people,
Moments and even challenges that have shaped you.
Feel the warmth of gratitude radiating through your body as if each cell is whispering thank you.
Turn your attention back to the river.
Notice how it flows effortlessly adapting to every twist and turn in its path.
It does not resist,
It does not demand,
The river simply flows.
Imagine your life as this river.
Feel its wisdom as it teaches you patience to let things unfold in their own time and to be okay when things don't go your way.
Rumi says try not to resist the changes that come your way,
Instead let life live through you.
As you inhale breathe in patience,
As you exhale release the need for control.
Trust that the river of your life will take you where you need to go.
The moon and the river remind you that it is okay to surrender.
It is okay to surrender,
To listen deeply and embrace life as it is.
Now slowly bring your awareness back to the present moment.
Feel the rhythm of your breath,
The steady beating of your heart.
Imagine the moon still shining above you,
A reminder of your inner light.
Picture the river continuing its journey,
Teaching you to flow with ease and grace.
Rumi said,
When the soul lies down in the grass,
The world is too full to talk about.
Ideas,
Language,
Even the phrase each other doesn't make any sense.
You are a part of this fullness,
Connected,
Whole and at peace.
Keep in mind the words of Hafiz.
Even after all this time,
The sun never says to earth,
You owe me.
Look what happens with a love like that,
It lights up the whole sky.
Let your gratitude flow outward,
Like the river,
Touching everything and everyone in your life.
Feel the unity of all things,
The moon,
The river,
The earth and yourself,
Moving together in harmony.
Slowly welcoming the outer world,
Preparing your body by wiggling your fingers and toes.
Taking a few deep breaths in and out,
Filling yourself with light and gratitude.
And as you exhale,
Gently noticing how the body awakens.
Slowly move your body,
Turning gently and lifting to come into a comfortable seated position.
Keeping your eyes closed wherever you are,
Noticing your breath.
And you keep in mind,
Gratitude is the bridge between where you are and the divine,
Carry it with you always.
And on your next exhale or when you're ready,
Slowly open your eyes.
