Hello and welcome to this meditation that will help you move through any negative emotion or thought pattern that is holding your attention.
My name is Juana and I am honored to guide you through this practice of relaxing and releasing.
Start by finding yourself a quiet and comfortable space.
You can either sit on a chair,
A bed,
A yoga mat,
On the floor,
Anything that is accessible to you.
This meditation is very simple,
So simple in fact that it may come off as silly,
But in simplicity lies great power.
Just take the simplicity of your inhale and exhale for example,
It keeps you alive.
Once you've found your sweet spot,
Close your eyes and just be right here with your thoughts,
Feelings,
And emotions exactly the way they are.
As you stay connected to your calm,
Slow inhale and exhale.
As you sit here watching,
Relax your shoulders,
Relax your chest,
Relax your arms,
Your torso,
Your hands,
Your buttocks,
Your legs,
Your feet.
Just let go of any tension that is present in your body.
Feel jealousy,
Experiencing anger,
Or perhaps you're grappling with anxiety.
Great,
You're human just like all of us.
Why would you compound how bad you already feel by making yourself feel guilty for feeling this way in the first place?
That only makes things worse.
You can't fight fire with fire.
Rather,
Let it come up.
Notice it,
Welcome it,
And sit with it.
It's only a thought,
And it's only a feeling.
The only place it exists is inside of you.
There's nothing for you to really do about it.
All it wants to do is move up and out,
But you keep shoving it down every time it tries to come up,
So it gets stuck there.
Why not allow it to pass through?
How,
You ask?
The first step is to relax your heart with one nice long inhale,
And then on your exhale,
Visualize this thought or feeling just releasing through your heart space.
Stop identifying it as a specific emotion,
Such as sadness or disappointment,
Fear or blame.
Instead,
See it as energy trying to pass through you,
Not as pain.
It may have come in with negativity,
But it can be released with love.
Now,
Your heart is going to have a difficult time trying to do this,
As its natural instincts will be to want to run away or to close,
Protect,
And defend itself.
You see,
That is its usual tendency,
And as you may have noticed,
In the long run,
It doesn't really work.
So do not contract and close.
On the contrary,
Stay present with the tightness and pain.
Don't resist it.
Feel it fully by relaxing in the face of it,
Knowing very well that this too shall pass.
No emotions stay with us permanently.
They all ebb and flow.
Silently repeat to yourself,
I relax and I release,
And proceed to rest in those moments of stillness,
Of silence.
If the negativity comes up again,
Don't be frustrated.
Merely relax and release as you consciously breathe and sit behind it,
Observing your inner state.
Inhale and relax your heart as you affirm,
I relax.
Exhale and visualize this tension releasing through your heart as you affirm,
I relax and I release.
I relax and I release.
I relax and I release.
I'll leave you to it for a few moments.
We are now nearing the end of our relax and release practice.
As Michael A.
Singer teaches in his enlightening book,
Untethered Soul,
He says,
When you feel the pull,
Like somebody's pulling on your heart,
You just let go.
You fall behind it.
You simply relax and release.
And no matter how many times you're pulled,
That's how many times you relax and release.
I hope you take this teaching with you in your day to day life.
Remember that you don't need to be in a meditative state in order to practice relaxing and releasing.
You can do so in every single moment of your life when you feel your heart getting tugged on.
Firstly,
Become conscious of your energy getting pulled downward without making it,
Or more importantly,
Yourself wrong.
Secondly,
Take a deep breath in and out while relaxing your shoulders,
Relaxing your heart as you embrace this pain.
Thirdly,
Let go and give space for the pain to make its way through your heart center as you deeply and consciously breathe in and out.
If it helps,
Silently affirm to yourself,
I relax and I release as you move through your inhales and exhales.
Inhale,
I relax,
Exhale,
And I release.
It's now time to transition out of this meditation.
When you're ready,
Feel your strong earth to ground connection.
Bring slow movement back into your body.
Wiggle your fingers,
Wiggle your toes,
And slowly open your eyes.
Thank you for sharing both your time and energy with me.
Remember that this meditation is here for you anytime you need it.
As always,
Do let me know how your inward journey went and follow along for more to come.
It's been an honor relaxing and releasing with you.
