Welcome.
In today's meditation,
We'll be putting down the things we hold,
The identities we cling to,
So we can find something more solid.
When you're ready,
Find a comfortable position.
Take a few extra moments to make sure that you're completely supported and that your body can remain soft.
Maybe grab a pillow or blanket or something to put over your eyes,
Taking extra care.
Once you've found your position,
You can close the eyes and begin to bring your awareness to the breath,
Slowing down the inhales and the exhales,
Feeling the wave of the breath move within the body.
And starting at the toes,
Notice if you feel any part of the body holding on,
Holding tension,
Holding stress.
Send the breath down to the feet and invite the muscles,
The energy in the feet to relax.
Moving into the shins,
The knees,
Allowing them to really be as heavy as they are.
Fully releasing the thighs,
The pelvis,
The stomach.
Letting any last bits of tension you're holding leave with the breath.
Letting your back and shoulders be fully held by whatever is underneath you,
Trusting that you can surrender a little bit more and you will be held.
Bringing your awareness into the neck,
The jaw,
The space in between the eyebrows,
The muscles around the eyes.
Softening,
Softening,
Softening.
Letting the full weight of the head be cradled.
Taking another big breath in.
And as you exhale,
Allow the entire body to melt down into the earth.
Now moving in a few layers deeper,
Becoming aware of any stress we're feeling,
Any emotional tension.
What are we holding right now?
What's the first thing that comes to mind?
Is it something you have to do on your to-do list?
A worry?
A responsibility?
A mistake you've made?
Whatever it is,
Visualize yourself holding it and now put it down.
Knowing it will be there to pick up whenever you need to,
But for right now you're just putting it down.
And as you look at it,
Begin to walk away.
And now the next thing might come to your consciousness.
Your role,
Maybe as a parent or as an employee or whoever you are in your partnership or in your family or in a friendship.
What you believe you need to do to remain desirable,
To remain important,
To be successful in that role.
Take all of that,
Hold it in your hands.
Put it down and begin to walk away.
Now if there's any hurt,
Any way that you feel that justice hasn't been on your side or you've been misunderstood or betrayed,
Anything that's heavy on your heart,
Hold it in your hands.
Look at it and now put it down and walk away.
Is there any judgment you've been holding?
Any anger towards someone,
Some group of people?
Recognize that any judgment we hold is something inside of ourself we've condemned,
Some part of ourself we haven't been able to nurture,
Understand.
And someone potentially is mirroring that back to us and that brings up judgment that keeps that hidden part of us protected.
So take all the judgment you have,
All the anger,
Hold it in your hands.
Feel how heavy it is.
Now put it down.
Now as you look up toward the road you've been walking on,
See the light you are walking toward.
Notice if any part of you,
Your heart,
Your body,
Feels lighter,
More empowered,
More peaceful.
Maybe you can breathe a little deeper now without all of that crowding up your internal space.
If there's any other armor you're carrying,
Anything else that's keeping you from just being here,
That's telling you you're not allowed to just be.
Something that's closing your heart off to the world.
It's not allowing you to breathe as fully.
Hold it in your hands and lovingly put it down.
And then look up in front of you.
What do you see?
Take a few moments to notice your surroundings.
What's there when we put all of these things down?
How do we feel?
What opportunities arise?
What feels more clear?
Take this new way of being in.
And if you'd like to,
You can place both palms against your heart.
Breathing deeply and lovingly.
Take one more big breath in together.
Exhale it out.
Knowing we can put down what we hold whenever we need to,
Even if only for a few minutes.
Thank you for being here with me today.
Hope you have a lovely day.
