Hello everyone.
Welcome to this letting go meditation.
To begin,
I'd like to just share a few simple principles with you that will help you get even more out of this meditation.
My intention today is to provide you with an experience of letting go.
May you experience the beauty of letting go,
The beauty of surrender,
And the love,
Joy,
And bliss that letting go brings into your life.
So to share a few words.
Surrender is vulnerable.
Letting go is vulnerable.
It is a deep intimacy.
So I encourage you to create a safe space to let go in.
Create a safe space within yourself and around yourself now.
Make sure that no one will interrupt you,
That you can be fully present here and now.
So this simple meditation and exercise can be used anywhere,
Anytime.
It is a powerful method to surrender into the bliss that you already are,
To let go of what no longer serves.
We're going to be using a simple principle of sighing.
And sighing as a method to relax your nervous system,
To let go of tension.
A simple sigh is one of the best and simplest and cheapest methods for deep relaxation.
Everyone has it readily available anytime,
Anywhere.
So during this meditation,
As you sigh,
You can focus on any mental,
Emotional,
Or physical tension within yourself.
Any fear,
Anxiety,
Story,
Identity,
Negative sensation,
And you simply sigh it out.
As we go through this meditation,
If a resistance arises,
Sigh it out.
If tension arises,
Sigh it out.
If fear arises,
Sigh it out.
The trick here is to allow any and all negative sensations or feelings to arise within you,
Big or small.
Give them space.
Do not try to get rid of them.
Allow them space and just keep sighing.
They will pass.
And the basic premise of this is to fully embrace the negative as you sigh and let go.
It's the resistance to the negative that keeps it stuck in your system.
So as you sigh,
You let go of this resistance,
And you allow those negative sensations and feelings to move and release with ease.
So if there's something specific that you're struggling with in this moment,
You can hold that as an intention to let go of that,
Or you can just generally move through it with whatever arises naturally.
So we're going to begin this meditation now,
Inviting you to find yourself in a comfortable position.
Seated is best.
You could also do this laying down.
Ensure that you have a straight spine and place one hand on your heart,
On the very center of your chest,
And bring a smile to your face.
You should feel this smile from ear to ear.
When you have a genuine smile,
You can feel this smile from the back of your neck,
And you can also feel it in your ears.
So we want this to be a genuine smile.
And hold this smile for the remainder of the meditation.
If at any point you forget about the smile,
Simply bring it back onto your face.
And so now to begin,
Take a deep breath in through your nose,
Slowly,
And out through your mouth.
Ah,
And as you exhale out through your mouth,
Make a sighing sound or a ha sound.
And as you do this,
Feel your whole body relax as you exhale and sigh.
So breathing in through the nose,
Keeping your eyes closed,
Smiling,
And continue to sigh.
And just keep doing this.
We're going to be doing this for the next few minutes.
Within each exhale,
Allow the tension to release from your shoulders,
Sighing into your shoulders.
Sigh into the back of your neck.
Sigh into your chest.
And with each sigh,
Letting go of any tension.
Sigh into your solar plexus,
Your diaphragm.
Sigh into your lower belly,
Your dantian,
Your sacral,
Into your lower back.
Sigh into your hips,
Your pelvis,
Letting go of any tension,
Continuing to sigh,
Breathing in through your nose,
Sighing out through your mouth.
Now begin to breathe more deeply.
So add 10% breath as you sigh,
And try to slow it down by 10%.
10% deeper,
10% slower on the exhale and the inhale.
And just noticing your body,
And noticing any place you may be holding tension,
Fear,
Resistance,
And allow that to be present,
And sigh out any resistance to it.
And sigh out any tension around it.
Keeping a smile on your face,
And continue to sigh,
Bringing yourself more deeply into a state of relaxation,
Meditation,
And presence.
Letting go of anything that no longer serves you.
The beauty of letting go is that you can only let go of what you are not,
And this allows you to become who you truly are.
And so doing three more deep breaths,
And we're going to move into the next phase of this meditation.
And really just letting go on the deepest level possible at this time,
With these last few sighs.
And so bringing a genuine smile to your face,
Ear to ear,
From the back of your neck,
And bring your hand to the chest,
And begin to move it in a circular motion,
Rubbing your chest,
The very center of your chest,
The place of the heart chakra,
The sacred heart,
And just keep rubbing in a loving circular motion,
As if you were rubbing the chest of a baby,
Or the back of a baby,
That same tender love and care.
And as you do this,
Feel the energy,
The tingling,
The warmth,
Smile into your heart as you rub it.
And just notice how this brings a warm,
Joyful presence to your heart as you smile and rub your chest.
You can continue rubbing your chest,
Or stop now if you'd like,
Whatever serves you.
And now visualize and imagine someone you love and care for deeply.
This can be a pet,
A friend,
A lover,
Your child,
Anyone,
Or you can think of a specific peak experience,
A memory that fills you with a warm,
Loving sensation.
And so visualizing this person or this memory,
Imagine it here with you now.
Smile and feel a warm,
Fuzzy,
Joyful sensation arising in your heart now.
Feeling as if this person or memory is happening in here,
Right here,
Right now.
Feel your love,
Your joy,
That warm,
Fuzzy sensation in the chest.
Projecting this out onto this person or memory,
Filling them,
Filling it with love.
And now hold this visualization for the next one to two minutes.
Immerse yourself in this warm,
Loving sensation.
Keep smiling and radiate love and joy.
Allow this joy to arise.
Feel this joy and love radiate out of you onto this person,
This pet,
This memory.
Allow the love and joy to pour out of you.
And now feel all this love and joy coming back into your field.
Feel it coming from all around you,
This warm,
Loving,
Joyful sensation and experience pouring into every part of your aura.
Feel it filling you like a beautiful river,
Like beautiful clouds,
Filling your aura with loving,
Joyful,
Warm sensations.
Feel it fill all layers of your aura now.
Feel it all around you,
See it all around you.
Imagine it pouring into your head,
This loving,
Joyful presence.
Feel it fill your head with a certain color,
Whatever color comes to mind that resonates with joy and love.
Feel it fill your head now.
Feel it fill your chest,
Pouring into the front of your chest,
The back of your chest,
Feeling it pour down from your head through your neck and coalescing and filling the center of your chest with this beautiful color,
This beautiful joy,
This beautiful love,
And genuine appreciation and gratitude.
Continuing to smile.
You can continue to rub your chest if it's helpful.
Just feel all this joy,
This warmth,
This love coalescing and filling the very center of your chest,
Feeling it in your aura,
Feeling it fill every part of you.
And if there's another location outside of your heart where this joy and love is naturally arising,
Where it's stronger,
You can shift your awareness there and smile into that space.
Wherever this love,
Joy,
And warmth is naturally arising,
Wherever it's the most intense and strong,
Place all of your awareness upon it now.
Single-pointed focus,
All of your awareness,
Your presence,
And notice how the more you focus on it,
The stronger it becomes.
Focus entirely on it.
Keep smiling,
Allowing it to grow and expand within and around you.
You can now hold this meditation for as long as you'd like,
Staying in bliss,
Or you can end it and bring this joy and bliss into the remainder of your day and your week.
That concludes this meditation.
Thank you.
