The intention of this meditation is to let go of what does not serve us.
Take a moment to settle into your meditation space,
Wherever that is for you today.
We're going to do three inhales and exhales.
On the first exhale,
I want you to sigh it out.
On the second exhale,
I want you to shake your body.
And on the third exhale,
I want you to place your hands on your body,
A part of your body that feels comforting to you.
Ready?
Inhale.
UGHHHHHH Inhale.
.
.
Shake on the exhale and inhale.
Ah,
Ground your hands.
Notice the connection between your hands and your body.
What do you sense beneath your hands?
Can you feel your pulse?
What is the texture of your skin?
Or perhaps the clothes that separate you from your hand to your body.
Allow your breath to find its own natural rhythm.
We'll do a body scan together.
Starting with the top of the head.
See if you can connect with the top of your scalp your forehead.
Your temples.
The space between your eyes.
Your eyelids.
Your nose.
Your cheeks your ears your lips.
And your jaw.
Invite softness to ripple down from your head.
Into your neck.
And your chest.
Your shoulders.
Your biceps and your triceps.
Your forearms.
Your wrist.
And your fingers.
Notice the difference between your upper body and your lower body.
And invite the softness to continue to wave down through your belly,
Your hips.
Pouring into your sitting bones.
Thighs,
The backs of your legs.
Your knees.
Your calves,
Your shins.
Your ankles.
Your feet.
And your toes.
Whether you are seated or standing,
Notice the connection between your body and the earth beneath you.
Notice how you are effortlessly supported.
By gravity.
Observe how your entire body feels now in this softness.
Allow your attention to wander.
And notice if there are any areas of tension in your body that are making themselves known to you right now.
With each breath,
Can you invite the tension to release just a little bit more?
In the spaces where my voice goes quiet is an invitation for you to be with whatever is arising in your experience.
Your thoughts,
Feelings,
Sensations,
All are welcome in this meditation.
Rather than trying to force the mind to focus on the breath or on a mantra.
Can we just be with our experience exactly as it is?
Within this desire to let go of something we've been carrying for too long.
Is the element of control.
This meditation is an opportunity for you to practice surrender.
Surrendering what you want to let go of.
And surrendering control in a world where we can't.
I'm going to ask a few questions and I'll leave some space for you to contemplate the answers.
But don't worry if you don't have any answers today.
Just be with whatever the questions evoke for you.
What is it that you are ready to let go of?
Why do you want to let go of it?
Who would you be without it?
Be gentle with whatever is coming up for you.
This is an opportunity to give yourself care and compassion.
I want you to go in your mind to a place where you feel safe.
It can be a real place or a place in your imagination.
Maybe it is in nature or in your childhood bedroom.
Whatever place you choose,
I want you to see everything in that space.
What do you notice?
What do you smell?
What objects surround you.
Let your gaze wander the room of your mind.
Until it lands on something that makes you feel comforted.
What is the thing?
What does it look like?
What color is it?
What shape and texture does it have?
What does it feel like when you touch it?
Rest in this beautiful place with this thing that brings you joy.
Now I want you to call to mind what you want to let go of.
Stay in this place.
But start to feel what it feels like in your body to hold on to this thing you don't want.
If you were to pull this thing you want to let go of out of you.
What would it look like?
What color would it be?
What texture would it be?
Does it resemble anything you've seen before?
What other images or sensory details come to mind when you think about this thing that you want to let go of,
That you are carrying inside of you?
All thoughts are welcome.
Noticing the story.
What is coming up for you right now.
Where and when did you first start carrying this?
And why.
How did you feel?
How does it make you feel now?
What does it feel like to have brought it into this beautiful place?
The space where you feel safe.
What would it feel like to let it go?
Are you willing to set it free right now?
If there is a body of water in the place that you are in in your mind,
Perhaps you place what you are ready to let go of in a vessel and you watch it float away.
Or maybe you tie it to a balloon.
Or you could burn it.
How you set free what you are ready to let go of is entirely up to you.
Notice the energy that is surrounding this idea of letting go or getting rid of.
Notice the quality that it takes,
The other emotions that it brings up for you.
There's no wrong answer.
Choose the visual that allows you to set it free.
Did you let it go?
How does it feel?
Is there spaciousness?
Are you lighter?
Maybe not.
Notice whatever is true for you notice what has changed or stayed the same in your body.
Rest in this moment.
Of having let it go.
Without being sure what comes next.
I invite you to start to think about if there is something that you'd like to carry with you from this beautiful safe space in your mind.
It could be something to take the place of what you have just let go of.
You also don't have to take anything at all.
Perhaps all you need right now is more spaciousness and possibility in your life.
And that's what you'll carry with you.
Could be a token or it could be words of affirmation.
Just invite you to think about what is something that could support you in this next chapter of your journey.
What do you need right now?
Imagine yourself receiving this thing that you need.
How does it feel?
How do you want it to feel?
How do you imagine your life will be different moving forward?
Who will you be?
What clothes will you wear?
How will you walk?
What might you try that you won't let yourself right now?
Notice if anything has changed about how you feel in your body from the beginning of this meditation to now.
As this meditation and visualization comes to a close,
Thank this space where you've been in your mind that has held you and kept you safe.
And thank yourself for showing up and doing this work.
After the meditation is over,
You might wish to journal or simply reflect right now about what came up for you in this process.
What do you want to remember from the journey you've been on?
Did any bits of wisdom or insight emerge?
In your own time,
I invite you to release the visualization say goodbye,
Watch it float away,
And return your awareness to the room that your body is in.
Notice the temperature of the air.
Any sounds that you hear.
Reconnect with the feeling of your body connected to the earth.
Take a deep inhale in and an audible sigh to release.
And just invite some intuitive,
Gentle movement back into your body.
You can return your hands to a place on your body that feels nice.
Or you can take a gentle wiggle of your fingers and your toes.
Maybe roll your wrists around.
Just waking up the body If your eyes are closed,
Slowly blink them open and reorient to the room.
Take your time as you transition out of this place that you've been and be gentle with yourself.
I wish you lightness and ease in your days ahead.
