Mindfully letting go exercise.
Find a comfortable posture and close your eyes if you wish.
Notice right now the position of your body.
Notice which parts feel warm and which parts feel cold.
Can you feel any physical tension in your body?
Notice if the tension has a shape,
A colour perhaps or maybe a texture.
Be aware of any tensions in your body.
Notice what happens to the tension and tightness as you become aware of them.
Does the tension release or stay there?
Can you let the tension go?
If not,
Offer as much warmth and kindness and affection as you can manage to that sensation.
You can even try gently smiling at the tension.
Notice what effect that has.
Explore ways to begin changing your perception of the tension as an opportunity of letting go.
Now turn your attention to your thoughts.
Notice how thoughts are lit up by your awareness.
Can you watch them rise and pass away just like leaves being blown away in the wind?
Can you notice thoughts?
Just let them go no matter how good or bad the content.
Use imagery to help you understand what is happening.
Use imagery that works for you.
Maybe placing thoughts onto clouds and watching as the thoughts pass through the sky.
Or maybe imagining your thoughts inside bubbles and the bubbles floating away in the breeze.
Now when you're ready,
Gently turning your attention to observe any emotions that are visiting you at the moment.
If it's okay with you,
Give your current emotion whatever it may be.
Your full attention.
State the name of the emotion in your mind to help you focus on it.
No need to try to let it go.
Just become aware of the emotion and allow it to take its own natural course.
The word emotion has the word motion in it.
Emotions are in movement,
In flux.
See if you can let go of your judgement of your emotion as being good or bad.
Ultimately there are no good or bad emotions.
That's our judgement.
Emotions are just emotions.
See if you can just let them be.
Now when you're ready,
Bring this exercise to a close by letting go of even the effort of letting go.
Just rest in your own sense of being,
Of awareness.
Rest in that inner place that's peaceful,
Calm and clear beyond your thoughts,
Emotions or any sensations.
Thank you for watching.
