This meditation is to help you let go of things that you no longer need or serve you.
To begin just close your eyes.
I would like you to focus on your breath.
Breathing in and out.
And if your mind begins to wander or drift,
Simply recognize this.
Just bring your focus back to the breath.
In and out.
Breathing easily,
Comfortably.
And not stopping for a moment.
But feel calm.
Just focus.
I want to like you now to take your mind back,
Back in time,
Back in time to a situation,
A problem,
Something that you have not let go of,
Something that no longer serves your life.
It could be a person that you have not been able to forgive,
Or a story or limiting belief that you have not released or let go of.
It could be going to the place where your doubts and fears live,
Or they exist in your mind.
Just allow yourself to go back now,
Back to that moment,
Feeling all the emotions,
But at the same time remaining calm,
Just breathing in and out of this moment.
Just see this image in your mind,
Continuing to stay calm,
Just breathing in and out of that moment,
Just recognizing the feelings that you have.
Just imagine that time,
That person,
That place,
What you need to let go of,
Just recognizing the feelings and emotions you have around it.
They could be feelings of sadness,
Frustration,
Anger,
Resentment,
Just recognize them,
Just breathe in and out of it.
And as you imagine the scene,
I would like you now just to imagine in front of you there's a dial,
And you're just looking at the dial,
And you're just looking at the dial,
And you're just looking at the dial,
And you're just looking at the dial,
There's a dial,
A dial with numbers on it.
The numbers go from one to ten,
And these numbers represent the intensity of what you are feeling,
Just the intensity of what you are feeling towards that which you must let go of.
And right now that dial is set all the way up to the number ten.
Just imagine having this dial in front of you,
Just imagine it however you wish,
This dial set all the way to level ten.
And in a moment,
We will take a deep breath in,
And as you exhale,
Turn that dial down,
Down to the number nine,
Beginning to calm the mind.
Now take a deep breath in,
And exhale turning that dial down to number nine.
Good,
Just feel the intensity beginning to come down.
Beginning to come down,
And another deep breath in,
And exhale turning that dial down,
Down to number eight,
Feeling those emotions dropping even further.
And again,
Another deep breath in,
And out,
Dropping that dial down to seven,
Just feeling that negative energy beginning to let go.
Another deep breath in,
And out,
Down to six,
Allowing these feelings to begin to subside.
And another deep breath in,
And out,
Going down,
Down to number five.
Breathing in,
And out,
Down to number four,
Beginning to feel lighter as these heavy emotions and feelings are beginning to lift off your shoulders,
Just letting go.
Another deep breath in,
And out,
Down to number three,
Just feeling yourself breathing these heavy emotions out,
Letting go of them once and for all.
Another deep breath in,
And out,
Turning that dial down to number two,
Turning that dial down to number two.
And as these old emotions and energies leave you,
The visual that you had becoming faint,
Almost blurry,
Just becoming fainter and fainter.
And another deep breath in,
And take it all the way down,
Down to number one,
The scene just fading away,
Allowing positive feelings and emotions to begin to flow into you,
Perhaps gratitude,
Love,
Forgiveness,
Joy.
These positive energies just beginning to rise up within you.
And in a moment,
Just repeat after me,
Either within your mind or out loud,
Just repeat after me.
Thank you.
I forgive myself.
I forgive you.
I forgive you.
Love.
I now take control of my life and emotions.
And now just imagine letting it go.
However is right for you,
Just imagine letting it go.
And I would like you to take another deep breath in and out,
Turning that dial all the way down to zero,
Feeling calm,
Feeling tranquil,
Allowing yourself to bathe in these positive energies for the remainder of our time here together,
Knowing you are loved and connected to everything and everyone.
Thank you.
