Welcome.
This is a guided meditation for letting go.
An opportunity for you to deeply relax,
Rest,
And to let go of all that no longer serves you.
Make sure you have a comfortable space to sit or lie down.
Let us begin.
I invite you to close your eyes as you begin your journey inward.
Bring your awareness to the weight of your body resting against your seat or bed which is connected to the earth.
Allow yourself to soften your body and release tension as you enter this safe and sacred space of meditation and letting go.
I invite you to tune your attention to your breath.
Become aware of the rising and falling of your chest and belly.
Take a moment to just enjoy the process of breathing,
Feeling the air enter in through your nose and lungs to nourish you and the air leaving your body cleansing you from the inside out.
Now I invite you to bring your consciousness to your breath and while breathing in through your nose,
Begin to breathe even deeper into your belly.
Feel your lungs,
Rib cage,
And belly expand as you inhale and exhale on an audible sigh out through your mouth.
This is called a cleansing breath.
In the Sufi tradition,
This type of breathing in through the nose and out through the mouth is connected to the element of water.
So allow each cleansing breath to wash over you,
Cleansing you,
Helping you to release.
So breathing in deeply through the nose and exhaling on that sigh.
Breathing in deeper each time and fully exhaling on a sigh.
Breathing in and exhaling.
Taking in oxygen and releasing.
Deepening your breath into your lower belly and slowly exhaling on that sigh.
Breathing in and exhaling.
Breathing in and cleansing yourself on the exhale.
Continuing the cycle of breathing to allow you to let go and relax.
I now invite you to imagine the most peaceful,
Relaxing,
And beautiful beach that you can imagine.
Maybe this is your favorite beach,
A favorite vacation spot,
A tropical beach,
Or a colder coastal beach.
Maybe this is a beach from a movie or a postcard.
Conjure to mind this beach and I invite you to travel there.
And on this beach,
It is a beautiful sunny day.
You feel the glow of the sun kissing your skin.
What time of day is it?
Sunrise,
Midday,
Sunset?
You get to choose.
And here on this beach,
The waves are peaceful and abundant.
The water the most gorgeous shade of blue or green.
And you feel deeply at peace at this ocean's shoreline.
Really appreciate this place with all of your senses.
Hear the sounds,
Smell the salty,
Beachy aromas.
Experience the sand beneath you.
Is it cold and wet or warm and squishy?
Really take in all the magnificence that this beach and ocean have to offer you.
And know and trust that at this beach,
You are safe.
In this space,
You feel fully and deeply relaxed.
You are able to be fully present in this sacred environment.
And there is nothing that will disturb or interrupt your sense of peace that you are finding here.
In this space,
I invite you to find a resting place near the shoreline.
Maybe a rock or a log or just the sand.
Where you can fully rest and relax and take in the beauty of this ocean scene.
While you are reveling in this space,
I now invite you to bring your awareness to your body.
Allow the sun's rays to warm your body and melt away all tension and stress.
Allow each breath and each sound of the ocean waves to allow everything that you are carrying in your physical form to wash away.
Starting at your head,
Feel your face,
Jaw and forehead relax.
Now sending this state of warm relaxation to your neck,
Your shoulders.
Shrug your shoulders up to your ears and then roll them and release them down your back.
Allowing the sun's rays to move even further down.
Relaxing your upper arms,
Your lower arms,
Your hands,
Your fingers.
Completely and totally letting go of tension.
Now feel your chest,
Abdomen and back fully and completely let go and release.
Now feeling this warmth and relaxation extend to your lower back,
Your pelvis,
Your hips,
Your glutes.
And now down your thighs,
Knees,
Lower legs,
Ankles and feet.
Fully and completely relaxing and releasing and letting go of all physical tension.
Take a few cleansing breaths here.
Breathing in and out.
Breathing in and out.
Just like the waves,
Breathing in and out.
Breathing in at the times and out.
Now I invite you to turn your awareness to your mind and heart.
What internal tensions,
Fears,
Anxieties,
Worries,
Sadness,
Grief,
What have you been holding onto?
Explore these sensations no matter how challenging and be with them for just a moment.
Really honour them without judgement.
And now ask yourself what are you holding onto that you owe your men to let go of today?
What is it that is no longer serving you that you can let go of right here,
Right now?
And in this time and place on your beach scene,
I invite you to look around for a rock.
Find this rock and hold it in your hand.
Refuse this rock,
Whatever it is,
That you are ready to release and let go of.
Give this rock your all.
It can hold your darkest griefs and secrets.
Trust that it can take away your sorrows and your shame.
Infuse it with everything that you are wishing and ready to release.
And now when you are ready,
Throw this rock into the ocean.
Let the power of the ocean dissolve and absorb all that you have been carrying.
Know that the salt and the cold and the deep will take away the pain,
Your worry,
Your grief,
Your stress and transmute it into healing energy for the planet.
Continue to pick up as many rocks as you need to be able to let go of whatever it is that you have been carrying.
Infusing each rock with your heaviness and releasing it into the ocean.
Continue to allow the ocean waves to deeply and completely help you release and fully let go.
Washing away your sadness,
Your sorrow,
Your stress,
Your shame and leaving you feeling cleansed,
Uplifted and whole.
And now I invite you to slowly say goodbye to this beach scene.
Slowly letting it fade and slowly coming back to the present moment.
You can gently begin to deepen your breath,
Allowing yourself to slowly return back into the here and now,
Back into your room,
Back into your body.
You can gently wiggle your fingers and toes,
Maybe gently patting or squeezing your arms and legs,
Maybe taking a big stretch.
And as you are ready,
You can slowly begin to open your eyes and take in the light.
Welcome back,
Friend.
My name is Annie Haring of Fire in the Belly Healing.
Thank you for joining me on this journey.
I hope to connect with you again soon.
