This is a guided meditation on letting go of bitterness.
Hey,
Today we're gonna focus on letting go of bitterness.
Do you have some bitterness or resentment that's weighing you down and keeping you separate from the experience of life and joy and peace?
Let's take a little time to release that burden together.
Get comfortable.
Sitting or lying down,
Close your eyes,
Take a deep breath in and let it out slowly.
Lovely.
Let's begin by setting the intention to let go of that bitterness.
Say to yourself aloud,
I am ready to release bitterness.
I am open to peace.
Let's do that a few times,
Really letting the word sink in.
I am ready to release bitterness.
I am open to peace.
I am ready to release bitterness.
I am open to peace.
Let's get grounded.
Start by placing your feet flat on the floor,
Feeling that solid ground beneath you.
And if you're lying down,
Just feel the back of your body sinking into the floor.
Imagine roots growing from your body deep into the earth.
Visualize these roots spreading wide and deep,
Anchoring you firmly to the earth.
Feel the stability and support of the ground beneath you.
With each breath in,
Imagine drawing up strength and stability from the earth through these roots.
With each breath out,
Feel yourself becoming more grounded and more secure.
Continue for a few moments,
Breathing in strength and breathing out anything that makes you feel unstable.
Let it go.
Breathing in strength,
Releasing instability.
To deepen this grounding,
Imagine that with every breath,
The roots are getting stronger and more interconnected with the earth.
Feel how solid and unwavering you are,
Just like a tree deeply rooted in the ground.
Imagine yourself as that tree,
Growing strong and tall and flexible in the wind,
But sturdy in your roots.
This connection symbolizes your stability and presence in the here and now,
Regardless of any external circumstances.
You are doing such a good job.
Now that you are deeply rooted,
Think about the bitterness that's holding on to you.
Maybe it's from a recent event,
Or something from the past.
Allow yourself to feel that bitterness fully for a moment.
Recognize its presence without judgment.
Bitterness is a sign of deeper hurt or disappointment.
Imagine this bitterness as dark clouds hovering above you.
See them clearly.
Feel their weight and their presence.
Now envision a gentle cleansing breeze start to blow.
This breeze is warm,
Soothing,
And carries a sense of renewal.
With each breath you take,
Imagine the breeze growing stronger,
Starting to disperse the dark clouds.
See the clouds breaking apart,
Becoming lighter and lighter,
Until they are wisps of vapor being carried away by the wind.
That's your bitterness.
Separating,
Dissipating,
Letting go of you.
Feel how the breeze lifts the dark tank of that bitterness,
Clearing the sky above you.
Watch as the sky becomes clearer and brighter,
Filled with a soft welcoming light.
Sense the freedom and lightness that comes as the last remnants of the clouds drift away.
Now we're going to replace that bitterness with kindness and compassion.
Now that the sky above you is clear,
Imagine a lovely warm sunlight gently moving through the air and surrounding you.
This sunlight represents kindness and compassion.
Feel its gentle warmth on your skin,
Spreading comforting,
Soothing energy.
As you breathe in,
Imagine drawing this warm sunlight into your heart.
Feel it filling your heart with kindness,
Melting away any remaining tension or negativity.
With each breath in,
The light grows stronger.
With each breath out,
Let this warmth spread throughout your body.
Picture this sunlight reaching every part of you,
Cleansing you from the top of your head to the tips of your toes.
Let it fill you with peace and compassion.
Feel your entire being glowing with this warm golden light,
Replacing any traces of bitterness with pure,
Gentle,
Loving kindness.
Let's reinforce this sense of release.
Repeat aloud after me.
I release bitterness and welcome peace.
I am free from past hurts.
I choose kindness and compassion for myself and others.
Let's do that again.
I release bitterness and welcome peace.
I am free from past hurts.
I choose kindness and compassion for myself and others.
I release bitterness and welcome peace.
I am free from past hurts.
I choose kindness and compassion for myself and others.
Now let's circle back to that tree metaphor.
Imagine yourself as that tree,
Deeply rooted and strong.
Picture any last lingering traces of bitterness as leaves falling from the tree.
These leaves represent the remnants of your bitterness that you no longer need.
Visualize the wind gently picking up these dried leaves,
Carrying them away from you.
Watch as they're lifted and scattered far,
Far from your roots.
Feel the sense of naked aliveness,
Lightness,
And freedom as the last bits of bitterness are blown away,
Leaving you refreshed and renewed.
With each breath in,
Draw up the nourishing energy from the earth through your roots.
With each breath out,
Let go of any final traces of that bitterness.
Root around,
See where they are,
And see if you can release from them.
Let them float out into the air to be carried away.
Feel that strengthening connection to the earth.
Let your sense of peace deepen.
I really hope you feel lighter and more at peace.
We're gonna come out of this meditation by wiggling your fingers and toes,
Bringing your awareness back to the room.
And when you're ready,
Open your eyes.
Thank you so much for joining me in this practice.
Remember that letting go of bitterness is a journey,
And each time you practice,
You're making space for more peace and joy in your life.
And this can also be a challenging practice.
I hope you'll come back and practice with me again.
Thank you.
