Hello,
Maria Baltazzi here.
My background is in happiness studies and mindfulness.
One of the things I have found challenging in my own well-being journey is letting go and detaching from the thoughts and behaviors that are doing more harm than good.
I think this is true for most of us,
So I am here to help you let go of what is unproductive in your life to create space to let in what is productive.
Hanging on to things you cannot change does not serve you.
You obsessively think about the past,
Stew in resentments,
Replay conversations,
Beat yourself up,
And relive an event over and over.
Let it go.
These thoughts are painful,
Hurtful.
Why treat yourself with such unkindness?
Mindfulness helps you see those patterns of painful and unproductive thoughts that keep you stuck in the past and from living your best today.
The practice enables you to respond to unproductive thoughts with patient understanding and helps you to detach from their power.
Replaying unhelpful thoughts or ruminating often shows up as background noise,
A constant stream of obsessive negativity shadowing you throughout the day.
Who wants that?
This practice will help you listen more closely to what you are telling yourself,
Replaying in your head,
And hopefully help you to diffuse some of its hold over you.
So now I invite you to close your eyes and allow your body to relax.
Use the breath to help encourage ease in your body,
Slowly breathing in and out of your nose.
With each exhale,
Try to soften the muscles of your body a bit more.
You may try bringing attention to the abdomen,
Shoulders,
And jaw where we often unconsciously hold tension.
For a moment,
Check in with your body.
Do a quick scan from head to toe for any tightness that you can give attention to and relax as you breathe.
Now notice your thoughts and bring to mind an event or situation you have been stewing about.
And like an investigator,
Turn it over in your mind,
Examining it from a place of curiosity and interest.
If you can,
Cultivate some equanimity around this event or situation.
Try for a state of balance and non-attachment amid what may be some charged emotions arising inside of you.
Now ask yourself if you can change this event or situation that happened in the past.
Likely the answer is no.
So as you look with curiosity and interest at this event or situation,
Silently offer phrases of compassion like,
I cannot change the past.
May I let go of this difficulty.
May I be at ease with the mind.
I will be silent for a few minutes as you reflect on a situation or event that you would like to release while offering these phrases.
I cannot change the past.
May I let go of this difficulty.
May I be at ease with the mind.
Now that you have reflected on your situation,
Can you let go of your thoughts around it?
If so,
When?
Hopefully the answer is now.
Next,
Turn your attention toward the present.
Although you cannot control the past,
You do have power over your actions right now.
Do that right now.
Consider what is in your power that makes your current situation better,
Even if it is just being here,
Doing this meditation.
The point is to replace the replay of your negative or unproductive thoughts about the situation you were just contemplating with the recognition that you can always choose to act in ways that encourage you to let go and be happy.
Support this by offering these phrases silently in your head.
May I act with wisdom.
May I respond with compassion.
May I move forward.
May I act with wisdom.
May I respond with compassion.
May I move forward.
May I act with wisdom.
May I respond with compassion.
May I move forward.
Continue these phrases for about three minutes.
I will keep track of the time.
Now take another moment to consider what are all the things that are going right for you in this moment and in your life.
And as we bring this practice to a close,
Take a moment to offer gratitude and prize yourself for taking care of yourself so that you can show up as the best version of yourself.
After this session,
Carry these phrases with you.
May I act with wisdom.
May I respond with compassion.
May I move forward.
May I act with wisdom.
May I respond with compassion.
May I move forward.
May I act with wisdom.
May I respond with compassion.
May I move forward.
Then whenever the mind falls into the pattern of thinking about the past,
Offer a phrase that encourages kind and loving action to let go of the past and move forward.
Thank you for joining this session on letting go.
My name is Maria Baltazzi and you can find other meditation recordings under my teacher's profile.
If you want a deeper dive into creating a happier,
More purposeful life,
Try my 10-day Insight Timer course,
Mindfully Happy,
Seven Steps to Creating Your Inner Sanctuary.
You can also follow me,
Join my teacher's group,
Or look for my live sessions here on Insight Timer.
Until we meet again,
May all good things come your way.
This is Maria Baltazzi sending you lots of love.
