Hello everyone,
Today I will be guiding you in a 15 minute breathing meditation with the intention of letting go.
This meditation uses the power of the breath to let go of what no longer serves us.
This practice also cultivates increased self-awareness and anchors us to the present moment experience.
Let us all begin in a comfortable position,
Whatever that looks like for you.
You can be laying down or even standing up,
But I love to do this seated.
You may wish to lengthen your spine upright,
But not rigid or forced.
Face your palms up to the sky and take a few moments to tune in to how your body is feeling today.
You can close your eyes if you feel like doing so,
Or else maintain a soft gaze.
Letting go is the removal of strong attachments to thoughts or desires that restricts you from inner peace.
In all life experiences there is a lesson.
The more difficult the experience,
The deeper the lesson.
We are here to practice the art of non-attachment,
To accept that change is inevitable,
And to simply appreciate the present moment.
Take a deep inhale from your nostrils,
Slightly parting your lips and sighing the breath out.
I've found that the essence of deeper breaths are not from longer inhales,
But it's staying that extra couple seconds in the end of your exhale to release the stale air that might have been sitting there all day.
Take a few more deep mindful breaths here,
And allow your breath to return to its natural rhythm.
Now notice where in your body you might be holding tension.
Maybe between your eyebrows,
Your shoulders,
Your jaw,
Or even eyelids.
Release that tension in your next exhale.
Begin to visualize or wait on top of your palms,
And take a moment to set an intention of what you want to let go of.
It can be anything general or quite specific.
Thoughts and memories,
Expectations,
Anxiety and stress,
Or even people.
Bring to awareness of how this weight feels.
Any bodily sensations,
Temperature change,
Just simply acknowledging this weight is something that is not just a physical sensation.
It's a physical sensation.
Any bodily sensations,
Temperature change,
Just simply acknowledging this weight is something you carry with you every day.
What the mind thinks,
The body feels.
Recognize that it is safe for you to let go of what you no longer need.
Surrender yourself to this very moment.
Notice how this weight feels at the top of your palms.
And take a long,
Deep breath in,
And with your exhale visualize the weight in your palms floating away into the space beyond.
You are not attached.
Everything is just a sensation.
Everything that has happened has led you to this very moment.
Always at the right place.
Always at the right moment.
Notice the quality of your breathing.
Is it long or short?
Is it deep or is it shallow?
Notice how it flows in and it flows out.
When thoughts come to surface,
Observe without judgment.
Without attachment.
Continuing to breathe with this intention of presence.
Allowing things to arise just as you allow them to pass.
I am going to mention some affirmations,
Just three sentences.
And you can mentally reflect on how you are feeling.
I am going to mention some affirmations,
Just three sentences.
And you can mentally repeat this after me as little or as many times as you need.
I relax.
I let go.
My life is in perfect flow.
I relax.
I let go.
My life is in perfect flow.
Coming back home to your breath.
And invite your full attention to flow with the inhale and the exhale.
Noticing the temperature of your breath in your nostrils.
Allowing your breath to deepen once again.
Bringing your attention back to your body.
To the room you are in.
As this practice comes to an end,
Notice if you feel any difference from when you began this meditation.
Slight movement in your body.
Maybe slowly rubbing your thumb and your index finger.
Taking one last deep breath.
And release everything you have left in your exhale.
Slightly lifting the corners of your mouth.
Expressing gratitude for taking this time for yourself today.
And when you are ready,
Gently begin to allow some light into your eyes.
Thank you everyone for joining me today in my first meditation here on Inside Timer.
I really hope you enjoyed it.
And continue to enjoy the rest of your day.
I hope to see you next time.
