Hi my friend,
This is for you when your mind is swirling and you feel overwhelmed with worry.
My hope is that this meditation can help you let go of the worry and let in something else.
Return to your breath,
Inhaling through your nose,
Exhale out your mouth.
React with your slow,
Steady breath,
Inhale,
Exhale.
Notice how already you are soothed by your own breath,
Inhale,
Exhale.
Softly landing in this moment,
Witnessing without any judgment the you that is here.
Observe the weight of worry that is resting on your heart,
On your shoulders,
On your mind.
Where is your worry coming from?
Breathe in deeply,
Exhale.
When you feel the worry rise,
Can you validate,
Can you send loving awareness toward yourself?
Instead of getting frustrated for how you feel,
Turning toward yourself in these moments of worry,
Instead of turning away,
Breathe in slowly,
Exhale.
Notice if the worry is coming from the past or coming from the future.
My friend,
Wherever your attention goes,
You follow,
So if your attention is going into the past or going into the future,
You will follow and feel the weight of worry.
May you realize this moment deserves all of your attention and right here you can settle and free yourself from the worry,
Bring all your attention to the here and now.
Letting go of worry,
Letting in trust,
Letting go of worry,
Letting in confidence,
Letting go of worry,
Letting in surrender,
Letting go of worry,
Letting in peace,
Letting go of worry,
Letting in hope,
Letting go of worry,
Letting in empowerment,
Letting go of worry,
Letting in this moment.
What else can you let in as you let go?
Breathe in slowly,
Exhale even slower.
Morgan Harper Nichols writes,
The future is unknown and there are so many ways tomorrow could go,
But what if instead of worrying about all that could go wrong,
You focused on the beautiful truth that all along you have had this moment right here.
All along you have had this moment right here to focus on one thing at a time,
One conversation at a time,
One project at a time,
One hour at a time,
One breath at a time.
Whatever is pushing you to think you have to sort it all out at once does not have a final say in how things go today.
All along you have had this moment right here to focus on one thing at a time.
Breathe in deeply,
Exhale,
Feel the weight of worry float off of your being,
Maybe placing your hands over your heart,
Feeling grounded in this present moment.
Notice the shift within you and with every exhale you take,
May you continue to let go,
Let go of worry,
And with every inhale you take,
Let in the present moment,
Let in the trust,
Let in the belief in yourself,
Breathe in slow,
Exhale.
Take this practice with you,
Carry this calm,
Steady energy with you,
From my heart to yours.
