Hello,
And welcome to this meditation on letting go.
Come into a comfortable position,
Either sitting or lying down,
And as you settle in,
I invite you to gently close your eyes and allow yourself to come to stillness,
To let go of doing and unwind into a state of simply being.
Bring your attention to the fact that you are breathing.
Become aware of the movement of your breath as it comes into your body and as it leaves your body.
Not trying to control or manipulate the breath in any way,
Simply being aware of the breath and of the feelings associated with breathing.
Observing the breath deep down in your belly,
Feeling the abdomen as it expands gently on the inhale and as it falls back towards your spine on the exhale.
Being totally here in each moment with each breath.
Not trying to do anything,
Not trying to get any place,
Simply being with your breath.
Thank you.
You may find that from time to time your mind will wander off into thoughts when you notice that your attention is no longer here,
No longer with your breathing.
Without judging yourself,
Simply bring your attention back to your breath.
Ride the waves of your breath,
Being fully conscious of the duration of each breath from moment to moment.
Every time you find your mind wandering away from the breath,
Simply gently bringing it back to the present,
Back to the moment to moment observing of your breathing,
Using your breath to help you tune in to a state of relaxed awareness and stillness.
As you observe your breathing,
You may find that you are experiencing sensations in your body.
While you maintain awareness of your breathing,
See if it's possible to expand your field of awareness so that it includes a sense of your body as a whole as you sit here,
Scanning your body from head to toe,
Becoming aware of the sensations in your body.
Being here with whatever feelings and sensations that come up without reacting,
Without judging them,
Just being fully here and fully aware of whatever you're experiencing.
And again,
Whenever you notice that your mind has wandered,
Gently bringing it back to your breathing and your body as you sit here.
Not going anywhere,
Not doing anything,
Simply being moment to moment being fully present.
Now,
As you sit here,
Allowing your field of awareness to expand,
This time expanding to include thoughts as they move through your mind,
Letting your breathing and sense of your body anchor you in this moment as you allow the thinking process to be the focus of your awareness.
And rather than following individual thoughts and getting involved in the stories attached to them,
Simply notice each thought as it comes into your awareness and then let that thought go,
Allowing it to drift out of your awareness,
Witnessing and observing the thoughts,
Whatever they are,
As you rest in stillness.
Observing them as events in the field of your consciousness,
Like clouds in the vast blue sky,
Watching them come into and drift out of your awareness.
Thoughts can take any form.
They can have any content.
They can either be neutral or highly emotionally charged.
If thoughts arise that have emotions behind them,
Just being aware of that and letting those thoughts go.
The same goes for worries or preoccupations.
Regardless of the feeling that the thought might create for you,
Just observing it as simply a thought,
Letting it be there without pursuing it or rejecting it,
Noticing that from moment to moment new thoughts will come and go.
Your thoughts are not facts.
You are safe in this space and it is safe to let go.
Coming back to the breath now,
Noticing the sensation of the breath as you inhale and as you exhale,
Allowing your breath to be your anchor.
And as we come to the end of this meditation,
Take a moment here to feel some gratitude for intentionally taking time today to nourish your mind and your body.
By experiencing this stillness,
Letting go and simply being who you are.
Perhaps allow the corners of your mouth to curve upwards into a smile or bring your hand to your heart.
And as you move on with your day,
Allow yourself to remember this stillness and the feeling of letting go of that which does not serve you.
Thank you so much for practicing with me today.
I hope you have a wonderful day.
Thank you.
