Hello,
Guys.
My name is Diana.
I am a Mind-Body Connection coach and a meditation teacher.
Please guys,
Find a comfortable position,
However you would like to practice this meditation today,
Whether seated or lying down.
Just make sure that your spine is straight,
Yet relaxed.
Look around yourself,
At your surroundings,
Slowly moving your attention from one object to another,
From the sides,
Above you and below.
Take a slightly deeper breath,
And with the breath out,
Close your eyes.
Let's take another deep breath in,
Sending the air deep into your belly and relaxing all the organs and muscles there,
And releasing the tension with the sigh.
Continue breathing naturally,
And set an intention for this practice to release negative emotions,
Forgive ourselves and others,
And embrace a fresh start.
Feel free something that resonates with you.
Visualize the past year as a colorful tapestry woven with threads of joy,
Sorrow,
Triumph,
And challenge.
Each thread represents a month,
A season,
Or a significant event or a person.
Take a moment to review this tapestry,
Noticing the vibrant hues of joy and the darker shades of difficulty.
And you may think of it generally,
Kind of noticing the most important or the biggest events,
Or you may go into the detail or choose only one that you would like to work with during our practice.
However,
It feels right to you right now.
Visualize it and acknowledge the challenges that you have faced.
Perhaps there were setbacks,
Disappointments,
Or periods of stress.
And instead of going deeper into the stories of your mind connected with everything that comes up to you,
Just acknowledge them as your experience that something that has passed and accept it as a fact.
Please be gentle with yourself in this process.
And if something feels very intense to you,
Just lower the intensity of it.
Breathe steadily with slightly longer exhales to soften your body and mind.
And if it is possible to you,
Just sit with these memories,
Situations,
Or people,
Or emotions for a couple of moments.
Trust that it is safe for you right now.
It is only a practice for your highest good.
And try to feel how it manifests in your body,
Whether there is a sense of comfort or discomfort,
Heat or cold,
Tension or relaxation.
Just notice what is without analyzing it.
And recognize that it is human to make mistakes and to experience setbacks.
Embrace these imperfections as a part of your journey,
Something deeply personal.
And imagine some kind of chords,
Energetic chords that bind you to these experiences or people.
Notice how these chords look and feel like,
Whether they are long,
Thick,
Or short and barely noticeable.
How much energy is in those chords,
How many of them you see right now.
And visualize yourself releasing these ties with a symbolic gesture,
Maybe cutting this cord with scissors or simply taking it off your body or breaking a chain.
However feels good to you now,
Release yourself.
As you release these chords one by one,
No rush here.
Visualize any negative emotions associated with these experiences,
Maybe sadness,
Resentment,
Anger.
Imagine these emotions simply disappearing into the air.
You may see this released energy as some color or shape,
Texture.
Maybe it has a smell or sound,
Any words that pop in your head,
Whatever it is,
Notice this energy and release it.
And you may repeat the same process of cutting and releasing cords for as long as you want and as many times as it feels right to you.
I will give you a couple of more moments.
And notice the changes in your body when you released these cords and let go of everything and everyone that you don't want to have in your life anymore.
Perhaps you may experience a sense of opening in your chest area or your heart softening or a sense of ease in your belly,
Spaciousness in your head,
Whatever it is for you.
Or if there are no obvious changes,
It is perfect as well.
See what it is now and accept what is too.
And allow yourself to let go of all the regrets about the past and all of the worries about the future.
Let's do it together with a deeper breath in and letting go with a sigh.
Take a fresh,
Deep breath in and feel the compassion to yourself,
The love that you have for yourself.
And if it is challenging to you,
Just imagine how it would feel experiencing self-compassion and self-love.
Acknowledge your efforts and recognize that it is okay to make mistakes and not to be perfect.
If it is something that you also want to do,
You may hug yourself or touch yourself gently,
Maybe touch your hair or pat your head or shoulder,
Your neck,
Whatever feels gentle,
Good and nurturing to you right now.
You may simply put your hand on your heart,
Another on your belly and be right here and right now with yourself.
Allow these new sensations,
Emotions and feelings to grow wider and bigger and to fill all the space inside of you,
The space that you just breathed with letting go and forgiving.
Let this space inside of your body and your mind,
Your spirit,
Your heart be filled with self-compassion,
Self-love,
Self-support,
Self-acknowledgement,
Whatever you want to add for yourself right now.
And shift your attention to the positive aspects of your life,
Cultivating gratitude.
Maybe the relationships that you have in your life right now,
Your health,
Your accomplishments,
Your home,
Your work,
Whatever it might be for you,
The food that you have in your fridge,
The drinking water,
Your bed,
The technology that allows you to join our life event today.
Say in your mind or out loud,
Thank you,
Experiencing the feeling of gratitude and all the coming and elevated emotions and of course,
Say thank you to yourself for taking this time to take care of yourself,
To contribute deeply,
Meaningfully to your life and say thank you to our beautiful community that we have here on Inside Timer,
To all of the teachers and participants,
All the discussions,
Everything that we all create together here.
Slowly bring your awareness back to your body.
You may add some gentle movements,
Feel the sensation of your breath and the support of the ground beneath you.
And if it feels right,
Open your eyes,
Carry this feeling of peace and release with you during the whole day and during your life in general.
Remember that letting go is a process.
It is not a one-time event.
And by practicing forgiveness and releasing,
You can create a space for healing,
Growth and peace.
Thank you for your presence,
For your time and I will see you soon.
Bye.
