Hello,
Welcome to your guided meditation Letting Go.
Get comfortable in a seated position of your choice,
Whether on a chair or a cushion,
With your hips higher than your knees and a tall,
Neutral spine.
Rest your hands wherever they naturally fold.
You can close your eyes or look a bit ahead of you with a soft gaze.
Let's begin by taking 3 deep,
Slow breaths.
Deep breath in and slow breath out.
Another one,
Deep breath in and slow breath out.
Last one,
Deep breath in and slow breath out.
Enjoy the natural flow of your breath and take a moment to become aware that you are sitting and breathing.
Breathing in,
Breathing out.
Allow your breathing to be natural and effortless.
We'll do a quick body scan.
So you will slowly walk your attention from the crown of your head to the soles of your feet,
Bringing awareness to different sensations in your body and consciously relaxing and letting go of any tension,
Tightness,
Discomfort,
Pain.
Bring your attention to the crown of your head and notice different sensations there.
Relax your forehead,
Soften your eyes,
Relax your face,
Unclench your jaw,
Soften your throat.
Bring your attention to your shoulders and notice if there is any tension or tightness there and consciously let it go.
Relax.
Relaxing your arms and hands,
Feel your hands vibrating,
Tingling,
Breathe into your chest and as you exhale,
Relax.
Relax your belly.
Notice a gentle arising and falling of your belly.
Relax your pelvic region,
Your glutes.
Relax your legs and feet.
Notice your feet on the floor and different sensations there.
See your body as a field of sensations and feel them all,
Pulsing,
Itching,
Vibrating.
There is a beautiful quote from Tibetan teacher Tilopa,
Let go of what have passed.
Let go of what may come.
Let go of what is happening now.
Don't try to figure anything out.
Don't try to make anything happen.
Relax right now and rest.
Let whatever is arising in the moment,
Thoughts,
Emotions,
Sensations,
Express while remaining in this relaxed state.
Your mind is always busy.
Take a moment to become aware of your thoughts.
Maybe your mind is drifting into the past,
Revisiting some memories,
Replaying some events.
Simply acknowledge those thoughts that are projecting you into the past.
They are just memories.
Gently let go of what has passed.
Maybe you find your mind drifting into the future,
Worrying about the things that haven't happened yet,
Daydreaming and planning,
Or just wondering what's for lunch.
Notice those thoughts of the future.
They are just illusions.
Gently let go of what may come.
When you let go of the past and the future,
You find yourself being in the present.
And the feeling of being present only lasts for a moment before your mind drifts away again.
Our mind has a tendency to think about the present moment,
Comment upon it,
Analyze it,
Am I doing this right,
Is my posture okay?
Simply allow yourself to be with it.
Let everything be as it is.
You don't need to figure anything out.
It's not about stopping thoughts,
But about noticing them and letting them come and go.
Allow yourself to be with the present moment,
By feeling your breath moving through your body and feeling physical sensations in your body.
We can't force our mind into stillness,
Silence and presence,
But we can create conditions for them to arise spontaneously.
Don't try to control your experience.
Don't try to make anything happen.
You might ask,
So what am I supposed to do?
Nothing.
Just sit back,
Relax,
Rest and see what happens.
Relax in a state of non-doing,
In a state of just being.
Relax,
Breathe,
Allow it.
Bring your attention back to your breath and take a deep breath in and slow breath out.
Move your feet,
Your hands,
Stretch your arms and when you are ready,
Gently open your eyes.
Thank you so much for joining me in this meditation practice.
