Welcome to today's short guided meditation for letting go.
I invite you to get comfortable in a seated position.
And if it's comfortable for you,
Gently close down the eyes.
If it's more comfortable to have the eyes downcast,
That's perfect too.
Begin to bring your attention inward.
You might start by noticing your feet connected to the ground.
Noticing where the ground ends and where your feet begin.
Then notice your hips and your legs resting on the chair or the ground.
Just bring any awareness to the sensations of your body resting.
If you can imagine a piece of string at the crown of your head pulling you a little taller,
Allow yourself to be relaxed while still alert.
Notice any sounds that are present.
Any sounds close by or far away.
Just acknowledge those sounds and then let them go.
Allow your body to relax.
Drop your shoulders,
Relax your hands.
Really allow the front of the body to soften.
Soft belly,
Soft chest,
Soft jaw and face.
And now take a deep,
Nourishing breath in and let it flow out of the body carrying with it any tension you might be holding.
Allow your breathing to find its own natural rhythm.
Nourishing inward breaths and the outward breath carrying away any tension from the body.
Keep your awareness on your breath.
Perhaps noticing the cool air that comes in through the nose,
Down the back of your throat and into your lungs.
And then notice the slightly warmer air that comes back out through the nose.
Let your breathing find its natural rhythm and just be the observer as it flows in and out.
In and out.
Acknowledge any random thoughts that appear and just acknowledge them and let them go.
As you continue to watch the natural breathing rhythm in and out.
If thoughts come,
It's okay,
It's normal.
Again,
Acknowledge those thoughts and then let them go.
As you inhale,
Feel yourself breathing in a sense of relaxation.
And as you exhale,
Feel yourself releasing tension.
Breathing in relaxation,
Breathing out tension.
Allow every breath to bring you into more presence,
Into more flow and into this moment,
Here and now.
Feel the gentle rise of your belly and your chest with each breath.
And notice how you feel in your body as you breathe in this natural relaxed way.
Continue to witness the breath,
Staying mindful,
Staying aware as you breathe in and out.
And again,
If the mind wanders,
Just gently guide it back to the breath.
Awareness of this breath in and out.
If there are sounds,
Let there be sounds.
Acknowledge them,
Let them go and come back to the breath.
If there are thoughts,
Let there be thoughts.
Simply acknowledge them,
Let them go and come back to the breath in and out.
And if there are physical sensations,
Let there be physical sensations,
Come back to the breath in and out.
Feel the cool air coming in through your nostrils and the slightly warmer air going back out.
Feel the relaxation run through your body as you breathe in and feel any tension leaving your body as you breathe out and let go.
Be aware again of your body,
Your full body,
Here and now as you rest on the seat or the floor.
Maybe wiggle your fingers and toes as you come back into your body and give your shoulders a little shrug.
Let yourself become aware again of the space where you are,
The room where you are.
Aware of any sounds close by.
And whenever you feel ready,
There's no rush.
You can gently come back,
Opening your eyes,
Bringing yourself back to the present moment.
And noticing the sense of calm and relaxation that comes with letting go and being here now.
Have a great day.
