Welcome to the weight we carry,
Practicing gentle release.
We all carry things,
Expectations,
Worries,
Regrets,
Responsibilities.
Some of these are necessary,
But others weigh us down in ways we don't even notice.
This meditation will focus on naming what we carry,
Discerning what is ours to hold,
And gently releasing what we do not need.
Life adds weight,
Sometimes without us even realizing it,
And this time is about recognizing what we are carrying and choosing,
With intention,
What to release.
So take a moment and find an attentive,
Comfortable location and way for your body to be during this space,
And take five big breaths,
Loud enough that if there was someone next to you,
They could hear you breathing.
These big breaths will help calm your heart and mind for meditation.
And breathe normal,
But focus on these words as you breathe out.
Heart,
Grace.
Think about what feels heavy today,
A responsibility,
A thought,
A relationship dynamic.
And if you're able to,
Place your hands on your lap,
Or in some way put your palms up in a posture of release.
And breathe in,
I choose to hold,
And breathe out,
Only what serves me.
I choose to hold,
Only what serves me.
Try that on your own,
Just for a moment.
Not everything we carry is meant to be ours forever.
Some things belong to the past,
Some things belong to others.
And some are not truly ours to fix.
Take a moment and reflect on some of these questions.
What is one thing you're holding on to that no longer serves you?
What would it feel like?
Even just for now.
If you could imagine handing this burden to someone else who could hold it with love.
Imagine you're wearing a backpack.
At first it seems fine,
Just a part of your everyday life.
But as you walk,
You start to notice its weight.
Take a moment and really notice it.
How heavy is it?
Does it press into your shoulders?
Does it shift as you move?
You didn't question it before,
But now you're starting to wonder.
What is actually inside?
You unzip the backpack and peek inside.
What do you see?
Maybe there are things you expected.
Your responsibilities and your daily tasks.
But are there also things you didn't realize you were carrying?
Worries that aren't yours to solve?
Expectations placed on you?
Regrets that keep surfacing?
Take a closer look at what is there.
Which of these truly belong to you?
Which of these feel heavier than they should?
No need to let go yet.
Just notice them.
Name them.
Acknowledge their presence.
Breathe in,
I am free.
Breathe out,
To let go.
I am free to let go.
Now that we have named what we carry and practiced some release,
Let's focus on what we want to carry instead.
I resonate with the traditional meditation ideas that help us release and untether and empty.
However,
I found for me,
That often I need to put something into that space of what we create.
If I'm going to let go of worry,
I may need to accept embracing what I can't control.
If I'm going to let go of fear,
I might need to embrace faith or belief in myself.
So if there's something you want to release,
What needs to go in its place,
We release expectations.
We accept boundaries and rest.
We release worry.
We accept faith in someone else.
We accept controlling what we can.
We release responsibility.
We accept being realistic about what we can do in one day.
As you release,
Choose what goes into that space of spiritual,
Emotional,
Or even literal space.
What better patterns and habits can you create?
Now imagine yourself repacking that backpack with only what is essential and walking away freely,
Carrying only what is yours.
Breathe in,
I choose,
And breathe out,
What gives me life.
I choose what gives me life.
Life will always bring you things to carry.
We have the power to choose what we hold.
Life will always bring us things to carry.
But we have the power to choose what we hold.
Life will always bring us things to carry.
But we have the power to choose what we hold.
Let's take one final deep breath together.
I hold only what is mine and release the rest with grace.
I hold only what is mine.
I release the rest with grace.
I hold only what is mine and release the rest with grace.
Walk in freedom,
Friends.
Thank you.
