You are listening to a meditation from Sound Science Soul.
In this meditation,
You'll be working to release the pain and suffering of the past,
The things you've been carrying with you for way too long,
Whether what you perceive is your mistakes or shortcomings or the pain caused by others or the pain created by certain experiences or situations.
It's time to bring you into the present moment and it's time to let them go.
Place one hand on your abdomen and one hand over your heart.
This is a way to tell your body,
I'm here.
I'm not going anywhere.
You're safe.
Take three slow deep breaths to further calm your body.
Make the exhale longer than the inhale.
Breathe through the nose deeply.
Feel the abdomen rising.
Hold for a second and then release slowly.
While breathing out,
Feel the breath move through the body and if there are any areas of pain or tightness,
Breathe into that area to release it.
Breathe in again,
Slowly and deeply.
Hold and release slowly.
Release much more breath when exhaling than what you take in.
A longer exhale engages your nervous system,
Your parasympathetic nervous system.
It engages your vagus nerve and it slows down your heart rate,
Lowering blood pressure and increasing heart rate variability.
Taking a final last breath,
Slowly,
Deeply.
Hold and release.
This time releasing as fully as possible.
You may even want to take a few quick exhales at the end to fully empty your lungs.
Now imagine you are carrying a backpack on your back.
It's completely full and very heavy.
So heavy that it's difficult to walk.
You can hardly move.
It's uncomfortable.
Your shoulders and your back hurt and you can hardly wait to take it off.
You would think you would have taken it off a long time ago,
Except that you have become attached to it and all it holds.
It offers a sense of security because of all it contains and because it's all you've ever known.
It's filled with the stories,
The pain,
The regret,
The things you can't seem to stop thinking about.
The labels you've given yourself or others.
The things you can't seem to forgive yourself for or forgive others for.
The things you believe make you who you are or why life has been so difficult.
The abuses you've endured.
The pain you've experienced.
And the pain you've inflicted.
And you keep finding ways to add to the backpack.
New sources of pain that only repeat the patterns of the past.
Imagine now that you are walking on a beautiful path towards a body of water.
And while the view that surrounds you is magnificent.
It is impossible to enjoy because of the weight you are carrying.
Each step is excruciating.
But as soon as you reach the water you can rest.
You are almost there.
Just a few more steps.
As you sit down,
Remove the backpack and set it beside you.
Unzip it.
Open it up.
And you will see what is inside.
You see it is full of rocks.
No wonder it is so heavy.
And inscribed on each rock is the name,
Feeling,
Experience,
Thoughts or labels you have been carrying.
Remove each rock individually from the backpack.
Hold it in your hand and read each one.
What do you see?
You may see words like pain,
Abuse,
Rape,
Loss,
Betrayal,
Lies,
Mistreatment,
Self abuse,
Embarrassment,
Ridicule,
Poverty,
Financial loss,
Financial abuse,
Being misunderstood,
Abandonment,
Death,
Cheating,
Cheater,
Dehumanization,
Punishment,
Cruelty,
Discrimination,
Degrading,
Bullying,
Demean,
Devalue,
Unfair,
Grief,
Fear,
Unworthy,
Unlovable,
Illness,
Don't fit in,
Rejection,
Disappointment,
Addiction,
Controlled,
Controlling,
Violence,
Rage,
Anger,
Resentment,
Regret,
Mistrust,
Boundaryless,
Victim,
Aggressor,
Victimized,
Self hate,
Un-disciplined,
Unproductive,
Sad,
Lonely,
Anxious,
Depressed,
Failure,
Not good enough,
Not chosen,
Broken,
Harassed,
Violated,
Perversion,
Manipulation,
Intimidated,
Intimidating,
Excessive,
Selfish,
Negative,
Isolated,
Excluded,
Contempt,
Worthless,
Misery,
Stress,
Trauma,
Codependent,
Attachment,
Other people's opinions of you,
Liar,
Expectations,
Chaos,
Mayhem,
Shame,
Close minded,
Suffering,
Helpless,
Distractions.
When you may see the names of your abusers,
People who have hurt and mistreated you as well as those you've hurt,
The people you've lost,
Specific experiences and circumstances that cause you pain,
The feelings and thoughts you have that cause you pain and hold you back.
You've been carrying all of this for a very long time.
Are you ready to let it go?
Are you ready to give it up?
I hope so.
If you are,
As you examine each rock,
Decide to let it go.
When you do,
Toss or place them gently in the water.
This can be a loving process as you decide these beliefs have served you in some,
Maybe many ways,
But it is time to move on.
I'll give you time.
Take your time.
When you hear my voice again,
I'll tell you what to do next.
I'll tell you what to do next.
I'll tell you what to do next.
I'll tell you what to do next.
I'll tell you what to do next.
Now,
Your backpack should be empty.
If it's not,
Keep working.
There is nothing here you need to take with you.
It no longer serves you.
It hasn't for a very long time and it's only been holding you back.
Your body is tired and it's time to release it.
Once the backpack is empty,
It feels as light as a feather and you can wear it on your back again.
This time you are more intentional and choose carefully the people,
Feelings,
Thoughts,
And experiences you put in your backpack.
It is a very different backpack.
You choose stories and experiences of love,
Hope,
Peace,
Happiness,
And fulfillment over pain and regret.
It's filled with light pieces of paper with beautiful writing that says words like love,
Trust,
Forgiveness,
Peace,
Hope,
Presence,
Compassion,
Strength,
Clarity,
Contentment,
Beauty,
Appreciation,
Gratitude,
Fun,
Acceptance,
Discernment,
Observation,
Self-worth,
Self-love,
Confident,
Non-attachment,
Good friends,
Good food,
Good music,
Dancing,
Laughter,
Travel,
Good health,
Healing,
Community,
Commitment,
Loyalty,
Partnership,
Equality,
Equanimity,
Abundance,
Healthy loving kind relationships,
Healthy love,
Respect,
Kindness,
Moderation,
Self-control,
Discipline,
Emotional regulation,
Wisdom,
Productive,
Living the life you desire,
Living to your fullest potential,
Authentic,
Vulnerable,
Honest,
Generous,
Connection,
Connected,
Positive,
Joy,
Success,
Nurture,
Accomplish,
Grace,
Patience,
Feeling at home,
The beauty of nature,
Honor,
Respect for all life,
Warmth,
Affection,
Tenderness,
Protection,
Freedom,
Open-minded,
Empowered,
Empathy,
Interconnectedness,
Safe,
Secure,
Treasured,
Focused.
It's filled with lists of the people you love and who love you,
The people you welcome into your life who bring you joy and who treat you well.
It's filled with lists of new fun,
Exciting experiences.
With this new empty backpack,
You move forward into the present,
Filling it with all the good you see and experience in the world.
You choose to see more of the good and appreciate the small things.
You reframe your experiences to look for the good and remove those things from your life that are not honoring to you.
You feel lighter,
Lighter,
And your light gets brighter.
As you go through each day and as situations arise in your life,
Examine what you want to add to the backpack and what you want to release.
Be more discerning about what you add.
Practice this meditation or technique whenever you lose hope or feel weighed down.
I wish for you to find your light,
For it to burn brighter,
For you to heal and to know you are a precious being.
