Letting go of suffering.
Hello and welcome.
Today we're going to do a visualization meditation surrounding letting go of suffering.
To begin,
Let's get in a comfortable position.
Let's feel the weight of our body on the floor.
Close our eyes.
And just allow our body to begin to relax.
Let's keep in our mind that our intention until the end of this meditation is to focus on what we're doing right here and now.
There is nothing else to do.
And we're here to give ourselves the gift of this moment.
Let's take a deep breath through the nostrils.
And when you're ready,
Slowly release through the nostrils.
Letting go of any stress or anxiety.
Letting go of any stress or anxiety.
Letting go of any stress or anxiety.
Again,
A deep breath in.
And this time,
Pull the breath all the way down into the stomach.
And when you release,
Releasing any tension held in the stomach,
Allowing the belly to become soft.
One more time.
A deep breath in.
And release.
And release.
Let's just spend a few moments now observing how our mind is.
Is our mind busy?
Or is it calm and quiet?
And however it is,
Just gaining acceptance that it's this way at the moment.
If your mind begins to take you away into a story that you're telling about the past,
Present or future,
Just allow yourself to come back to your breath and just continue to observe your mind.
Our emotions,
Our other senses may also try to pull us in other directions.
We may notice discomfort,
Our body itching,
Sounds in the room,
Smells,
Even tastes.
And know that all of this is completely normal and our senses are there to serve us.
So let's just continue to observe our mind for a few more minutes,
Knowing that if any of these arise,
Just to accept them for what they are.
And to slowly and gently come back to the breath,
As we've set the intention to give ourselves the gift of this moment.
Let's just continue to observe our mind for a few more minutes.
When you're ready,
Let's take a deep breath in through the nostrils.
And while you do this,
I want you to imagine breathing in bright white light,
That makes you feel peaceful and calm.
And as you breathe out,
I want you to imagine your whole body releasing black,
Thick smoke of all of your stresses,
Anxieties and suffering.
Let's breathe in through the nostrils,
Bright light.
And slowly breathe out,
Anxiety and suffering leaving.
Breathe in peace and calm.
Breathe out stress.
Feel your body becoming lighter.
And breathe in harmony and peace through the nostrils,
Down into the stomach.
Breathe out all of your suffering.
Imagine now,
All of the smoke that's trapped inside you,
Pushing out from every pore.
And this smoke evaporating into the air,
And a cool white light begins to radiate from you.
And you are not holding on to any more suffering.
You feel free.
You feel light.
This is your natural state.
You've come home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Feel the light radiate beyond you.
And also cover your whole home.
To extend beyond that and cover your whole community.
Allowing everyone around you to also feel freedom from suffering.
Your light extends to cover your whole country.
You can imagine everyone in your country happy and free.
And the light further growing to cover the whole world.
All of this joy and freedom radiating from you.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Your home.
Let's now take a deep breath in through the nose.
And out through the nose.
Notice how light we feel.
The feeling of tranquility and equanimity.
I want you to now feel the weight of your body on the floor.
The sensation of your body.
Feeling light.
And present in the room.
Now noticing the temperature of the air on your skin.
The sounds in the room.
And coming fully back into the room.
Feeling free to open your eyes when you're ready.
Just observe how you feel.
Notice you always have this with you.
And you can access it anytime.
May you be well.
May you be happy.
May you be free from suffering.
