Simple Practice For Letting Go

A simple guided practice for letting go of what you can not control or what no longer serves you. This practice will leave you feeling grounded and centered and uses a unique combination of body scan, mantra and metta meditation. Enjoy!

Transcript

Hi,

This is Erica Fallon,

Founder of the Wild Stage Collective and certified advanced meditation teacher through the lineage of David G.

And welcome to today's meditation for letting go.

Meditation brings us back to the present moment to help us find peace,

Calm,

And focus.

When practiced daily,

Meditation has been scientifically proven to help reduce stress,

Make you more productive during your day,

And to help you sleep better.

Our world is loud and busy.

It's easy for our five senses to become overwhelmed,

And for our intuition to be completely ignored.

Taking time each day to check in with yourself and call in what you need allows you to find the clarity that you seek.

I personally believe there's no good,

Bad,

Right,

Or wrong way to meditate.

It's whatever works for you.

And today you showed up,

So you're already halfway there.

During this practice,

Your mind may start to wander and that's okay.

You might start making to-do lists or thinking about what's up next on your schedule.

Again,

That's all normal.

When you catch your mind wandering and in thought,

Just gently bring your awareness back to your breath,

Back to the meditation.

Remember,

This is a practice,

And what's great about a practice is that you cannot fail.

It's just a practice.

Again,

There's no good,

Bad,

Right,

Or wrong in this space,

So let any judgment about what it should look like or bring about go.

You ready?

Let's get started.

Find a relatively quiet but very comfortable place to sit.

You could be sitting at your desk in a chair,

Maybe sitting on the floor in full lotus or cross legged.

You could even lie down if that's what's comfortable for you today.

Just take a moment to find that comfortable seat,

Whatever that looks like for you today.

Once you're in that seat,

Maybe wiggle around a little bit,

Making sure your hands are in a comfortable space,

That your legs and back feel comfortable.

And together,

Let's take a long,

Slow,

Deep breath in and exhale it out with a sigh.

And if you haven't already,

Gently letting your eyes float closed or simply softening your gaze.

Good.

Now let's take another long,

Slow,

Deep breath in and big exhale again with a sigh.

Now simply just breathe normally,

Witnessing your breath,

Feeling the inhales and the exhales,

Those beautiful expansions,

Those beautiful contractions.

Maybe starting to feel your shoulders drop down from your ears a bit,

Starting to feel your jaw soften and relax with each breath,

Your arms,

Hands settling.

Your back gently easing with each breath.

Your chest,

Belly starting to soften with each inhale and exhale.

Your legs,

Your feet,

Feeling more and more relaxed with each breath.

Starting to simply follow your breath,

Feeling those expansions of the inhales,

Those contractions of the exhales,

Following your own cadence,

Your own speed,

Whatever works for you right here,

Right now.

Feeling there is no place else you need to be,

Nothing else you need to do,

But simply sit in this beautiful present moment,

Following and witnessing your breath.

Now let's try using a mantra to deepen this meditation.

A mantra is simply a word or phrase that's silently repeated over and over again to yourself to help keep your attention in this present moment.

And today we're going to use the phrase,

Let go,

And we're going to use it with our breath.

So we are going to inhale and then on the exhale silently repeat,

Let go.

Gently inhale and with the exhale,

Let go.

Inhale,

Exhale,

Repeat,

Let go.

Inhale,

Exhale,

Let go.

Now gently keep repeating this pattern over and over again,

Knowing you can let go further with each breath,

With each exhale,

Letting go of what you cannot control,

Letting go of what no longer serves you with each exhale.

Inhale,

Exhale,

Let go.

And if your mind starts to wander during this practice,

Remember that's okay.

Just gently bring your awareness back to your breath.

Inhale,

Exhale,

Let go.

We're going to sit in silence for a few minutes as we continue with the breath mantra.

Inhale,

Exhale,

Let go.

When you hear the sound of my voice again,

Just sit gently with your eyes closed.

And let's begin.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Inhale,

Exhale,

Let go.

Sit gently with your eyes closed and you can let that mantra go and just breathe normally,

Soaking it all in.

This stillness and silence,

This present moment.

And if it feels comfortable to you,

Place both hands,

One on top of the other over your heart center.

And taking a moment here to send yourself some love,

Compassion,

And gratitude for showing up for yourself today,

For taking this time to check in with yourself,

To find that calm,

Find that stillness,

That peace within.

Filling yourself with love,

Compassion,

And gratitude for yourself.

Then once you feel full,

Letting that love,

Compassion,

And gratitude start to ripple out all around you to your immediate family,

Friends,

Loved ones,

Those close to you.

Letting them all a little love,

Compassion,

And gratitude today.

Then letting that love,

Compassion,

And gratitude ripple out and expand even further out to your extended family,

Friends,

Coworkers,

Colleagues,

Even those that might not be your favorite right now.

For we are all doing our best with the tools that we have at the moment.

Then letting that love,

Compassion,

And gratitude ripple out,

Expand out one last time to those out there in the world who we do not know,

Whose paths have not crossed ours yet,

But who might just need a little extra love,

Compassion,

And gratitude today.

And when you feel complete and only when you feel complete,

You can ever so gently release your hands.

And when it feels right and when it feels comfortable to you,

You can ever so slowly start to reopen your eyes.

May you go forth with love,

Peace,

And compassion for yourselves and all others.

And so it is.

My name is Erica Fullen.

You can find me on social media at The Wild Sage Collective.

And if you would like to receive more of these meditations,

Please sign up for our email list on our website,

Thewildsagecollective.

Com.

There you will also find a shop full of handmade goodies to aid you on your spiritual journey.

And if you have any questions about the shop,

These meditations,

Or if you want to share your meditation experience with me,

Please reach out to me personally at hello at thewildsagecollective.

Com.

Sending you all so much love and gratitude.

Have a beautiful rest of your day.

Reviews

Great start to the day! Thank you for your guidance.

Your voice, words and spirit are just MAGIC.
Thank you so much, Erica

Thank you, Erica 💚 I feel so full of love after this.

Your voice is beautiful. I look forward to more meditations from you. Namaste

Very nice practice thank you

This was absolutely lovely! You have such a soothing voice. Thank-you!

Thank you so much!

Loved this! Thank you!

Simple and powerful meditation on the breath.

Wonderful. Simply wonderful.

Thank you for this simple meditation🙏

We are all doing the best with the tools that we have 💕

❤️🌷🙏🏼just perfect!

Nice! Cool voice, pacing, & authentic vibe ✌🏽

Heartwarming and freeing. Thank you so much! 🙏💞🌹🕊🍃✨

I really liked this one. Very simple meditation for letting go for a beginner. Thank you ☺️

Calming and grounding, and encouraging self compassion. Thank you!! 🙏🏻😊

Very relaxing! Thank you!❤

Lovely meditation. Yes, we are all doing the best we can with the tools we have. Thank you.