Letting Go With Curiosity & Compassion

Sometimes we want to let go of painful things. But contrary to our wishes, they get stuck in our minds. This may happen because we keep associating them with a strong set of emotions. If we learn to see them avoiding being reactive, even looking at them with curiosity to understand what they are trying to teach us, things will follow their path.

The aim of this exercise is to practice approaching those things with serenity, curiosity, and compassion, so they lose their emotional power over us.

Transcript

Sit comfortably with your back straight but relaxed,

Dignified and alert.

Close your eyes or keep them partially open,

Finding a spot on the floor to focus on.

Notice your posture and notice if there are places in which you are holding any type of tension.

If that is the case,

Allow them to relax.

Take one deep and slow relaxing breath and then continue breathing normally.

Following the natural rhythm of the breath,

Notice the air coming through your nose,

Going through your throat,

Your chest and your belly.

And notice the quality of the air during the exhalation.

Pay special attention to the small pause happening between the inhalation and the exhalation.

Remember where it takes place in your body.

The home of this little silence is your center.

Allow it to take you there,

To that sacred and powerful place,

Home of your inner wisdom and where you can easily connect with the higher wisdom.

And with the strength and the peace of the place.

Rest in it and enjoy being there.

Being in this safe place,

Bring to your mind a situation,

Emotion,

Behavior or thought that you would like to let go.

If you have several options,

For today just select one.

Observing this situation,

Connect with the sensations this experience produces in your mind.

Find a word or a couple of words that would define the sensation.

Now,

Allow yourself to connect with the sensations this experience produces in your heart.

What type of emotions it produces?

How do you feel?

Find a word or a couple of words that allow you to express how it feels.

Now connect with the sensations this experience produces in your body.

Notice how it feels.

And try to find a word that expresses it.

Also pay attention where it is located in your body.

Look at it with curiosity.

If you were to show the size of this issue with your hands,

What size would it have?

Can you assign a color to this situation?

Does it have a shape?

An aroma?

Does it resemble anything?

An animal or a thing?

Allow the physical configuration of this situation to come up to the surface and put it in place in front of you,

From a place of love and understanding,

And without judgment,

Let's inquire.

Allow the wisdom of your inner sanctuary to give you some support.

Let it express any advice in the most appropriate way for you.

It can be sounds,

Colors,

Words,

Phrases,

Aromas,

Another memory,

Or maybe images.

Looking in slowly and deeply,

Ask,

What is this attachment trying to teach you?

Why it is so difficult to let go?

Breathing in slowly and deeply,

Ask,

What do you have to do to successfully let go?

If nothing comes up,

Keep connected to your breathing.

In occasions,

You may receive the information you need throughout the day.

Come back to your natural breath.

Now feel,

Visualize,

Or imagine that from the center of your being,

Beautiful sparks of light emerge.

This loving energy runs through you,

Making you glow inside out.

You can't offer some of this healing energy to the situation that is still in front of you and you want to let go.

Extend your arms,

And during the inhalation,

Direct this healing energy to your hands.

And during the exhalation,

Send the healing energy to the situation.

You can also add a small prayer to support your intention.

Breathing in,

Imagine the energy going to your hands.

Breathing out,

Send healing energy to the situation.

You can say,

For example,

I let you go,

May I be free?

Observe how the situation receives this energy and starts to dissolve.

Repeat this three more times.

Come back to your natural breath.

It's time to come back.

But before returning to the room,

Remember that you can always access this wise place whenever you need strength and support.

Become aware of your body and the space and sounds around you.

Whenever you are ready,

Open your eyes.

Reviews

Thank you for helping me put this thing I am letting go of into perspective.

That was a very useful guide to a way to manage one of my difficult personal emotions. I think that repeating this meditation will be useful in getting better control. Thanks so much!

A truly helpful practice for understanding what it is that we are trying to let go of and where it is coming from. I appreciated the slow pace and quiet spaces for contemplation during the meditation. Overall, I definitely found the process revelatory and insightful on more work that I still need to do on myself. Hence the wisdom that what we hold on to outside teaches us about what is happening inside our inner world.

Really helped me to start letting go of something I've been holding onto for a while now.

Guided meditation connecting body and feelings to the situation. Helps to release the tension. Thank you.

Thank you that was very lovely 🌸🌺🌸

Beautiful meditation, and quite helpful to me. Thank you!

I appreciated the guided imagery. Thank you.