If you've had a difficult experience that's replaying in your mind over and over,
It can be hard to let go.
Perhaps an argument or a difficult conversation.
Perhaps something made you feel shame or judgment.
Or maybe you made a mistake and wish you'd acted differently.
If you're feeling stuck on this experience,
It can get in the way of you having pleasurable and positive experiences in the now.
Use this meditation to help release you from the displeasure of that past event.
Find a comfortable spot,
Seated or lying down,
Where your body can be fully supported and rest in as much comfort as you possibly can.
Use anything that adds to your physical comfort.
Pillows,
Cozy blankets,
Sit in a ray of sunshine or next to a fire.
Settle in and close your eyes.
Begin with a deep breath in and out.
Allow your body to sink into the comfortable spot that you've created.
Breathe in and out.
Release the air from your lungs and as you do,
Allow your body to sink even deeper.
Breathe in and out.
You are safe here.
Take a moment to scan your body.
Notice what you're feeling.
How has this difficult experience imprinted itself in your body?
No need to judge.
Simply notice.
What physical sensations are you experiencing?
Does your emotion have a physical sensation that goes with it?
Where do you feel that in your body?
And as you picture that area,
What does it look like in your mind's eye?
Does it have a color,
A texture?
Scan your body a little more.
Picture your muscles.
Are they holding on to tension?
Trying to keep you safe from this difficult emotion.
Working to protect the most vulnerable parts of you.
Notice where in your body you're feeling this tension.
No need to judge yourself or your body.
Simply notice.
What if you now give your body permission to let go?
Take a deep breath and thank your body for protecting you,
For trying to keep you safe.
It's time now for your muscles to release,
To let go,
To soften and lengthen.
You are safe here.
With each out breath,
Allow your muscles to let go a little more.
Notice,
As you do,
Does the emotional sensation change?
Does it dissipate or intensify?
There is no right or wrong.
Allow it just to be.
And as you do,
As you acknowledge the feeling,
And for a moment the experience that gave rise to that feeling,
Give yourself permission to let the feeling dissipate.
With each out breath,
Imagine that feeling being drawn away from the place inside of you where it has been held,
And drawn towards the corners of the room.
Your muscles no longer need to hold it in,
So the feeling can be let go into the atmosphere around you,
Dissipating,
Evaporating,
Diluting,
Becoming gradually weaker until it disappears into nothingness.
Gradually,
Gently,
Bring yourself back to your body,
And to the comfort and safety you've created for yourself in this moment.
You may wish to set a positive intention for your day ahead,
Or to give yourself permission to experience joy,
Pleasure,
Comfort,
And self kindness.
May you enjoy deeply this sense of release,
And return to this meditation whenever you need it again.
