Begin by finding a comfortable position,
Either seated or lying down.
Gently close your eyes and let your whole body soften and relax.
Sink into the surface on which you are resting.
Notice that the surface is carrying your body and that you can relax completely and trust that no effort is needed.
Let yourself rest heavily.
In this meditation we do not search for change,
Positivity or relaxation,
But only to observe and let it be.
There is nothing that can be in your experience during this meditation that can be wrong.
Just notice.
In your mind,
Imagine taking a step back and look at yourself,
Sitting or lying down.
Look at yourself,
Your clothes and the room around you.
When you are observing this,
Ask yourself what would happen if that person meditating would take this time to stop fighting with whatever arises within.
You can let go of all that you are fighting for or trying to control in your life.
Watch what arises within you,
Like watching bubbles rise to the surface of your awareness.
I will now mention different words,
And you only have to take notice on what bubbles up into awareness.
You don't have to keep the words in mind or switch to the new words.
No effort from you is needed.
Do not fix your attention and try to keep it on what shows up,
Just softly explore your awareness to see what it contains right now.
Let it change if it wants to.
You only have to observe your brain,
Doing whatever it wants,
Like looking out the window when riding a train.
Grass Yellow Shelf Fear Cat Failure You are a banana Milk Worry Saddle Forest These words might trigger different things in you,
None of which you have to fight or struggle with.
The same could be true about whatever you are fighting with in your daily life.
When it shows up,
You could let it be just like these words.
We cannot control our thoughts or feelings in this moment,
But we can control what we give our attention and energy to.
If you release the content of your mind,
You are free to choose the direction you want in your life,
No matter how you feel.
Not drift from your direction by trying to get rid of feelings of worthlessness or fear.
Imagine yourself in your daily life.
It might be at work,
At home,
With friends or family.
Look at your life to see if you can find behavior you want to have more or less of.
Explore from this outside perspective what inner experiences drive these behaviors or stand in their way.
And explore if maybe what first seems as something outside of you standing in your way or pushing you,
Might turn out to get its power from the inner experiences triggered in you that you do not want to have.
Explore from this outside perspective if even such feelings and thoughts can be noticed and released to live as they please.
Release any emotions,
Sensations or thoughts that are within you right now.
In which state are you more free,
Fighting to control your mind,
Your emotions and how you feel about the future?
Or accepting your experience as it is right now and be able to direct your energy and attention to whatever you want in this present moment.
If you don't want to worry,
You have to accept scary thoughts in your mind and let them come and go.
That is the price of freedom.
This can be frightening,
Letting a feeling that the future is hopeless or that you are failing,
Just be there without doing or planning so that the feeling goes away.
But then remember that all your experiences are content in your awareness and cannot hurt the ability to experience the world.
Return to looking at yourself on the surface on which you are resting.
Do you think you can bring this perspective to the rest of your day?
Do you choose fighting for comfort or freedom?
Do you choose to release your inner experiences today?
Notice any change in emotional intensity,
Bodily sensations or other aspects of your experience.
Just notice and let it be.
Maybe fear increases for a while when you let it be without fighting it.
Maybe it dissolves or another sensation shows up.
You might learn new things about what emotional forces that impact your life.
If we want to be free,
We need to release all our inner experiences.
For some they are subtle and for some they are strong.
You might have to accept and allow feelings of loneliness,
Shame or worthlessness to just be there.
Are you ready to do this?
When you feel ready,
Slowly start to return to sensing your body.
Exploring it while starting to move gently.
When you continue your day,
Notice that freedom is not something that you will have later.
It is something you have right now and it is always there.
Thank you for joining me in this meditation.
Thank you.
