Letting Go & Emotional Release: Finally Feel Free Again

In this guided healing meditation track inspired by the book Letting Go by Dr. David Hawkins, we'll feel and release suppressed negative emotions in a clear, direct way. Then, we'll ascend to the positive emotions, surrendering them progressively into a state of love, peace, and harmony. Note: this track is not intended as a substitute for therapy or professional help.

Transcript

Hey,

And welcome to this meditation on processing suppressed emotions,

Releasing them,

And letting go.

This session today is based on the work of Dr.

David Hawkins,

Particularly the book Letting Go.

So if you get a lot out of this and you want a more in-depth look at these ideas and this process,

Check out the book Letting Go,

The Pathway to Surrender by Dr.

David Hawkins.

Now before we get into it,

It's important to remember that this track is not a substitute for therapy.

And if you don't feel ready or able to explore these negative emotions by yourself,

Please seek the help of a professional.

If at any point you wish to stop,

You can just make a conscious choice to let go of whatever you're focusing on and shift to something positive of your choosing.

It might even be helpful to pause the track now and think of a specific positive memory or something that reliably makes you feel positive emotions,

So that you can come back to that memory or thought if you ever feel unable to continue and wish to shift your attention to something positive.

Now that you have that mental and emotional safety net ready to go,

Remember we're going to work on the negative emotions first,

Which are like the blocks to the positive ones.

And it's going to be challenging,

But once we take proper time to work through them,

We'll shift effortlessly into the positive ones.

And remember,

Even though the negative emotions are difficult,

We will feel them and let them go.

We'll release them.

So aim not to block yourself from fully experiencing everything as best you can so that you can really go on the full emotional journey.

So with that in mind,

This session can be done laying down on a bed or a couch if you feel confident in your ability to stay alert and awake.

Or you can simply grab a chair with good back support and go ahead and set yourself up in that chair with your lower back scooched against the chair,

Your spine straight,

Your neck straight,

Your hands comfortable in your lap,

And your feet comfortable on the floor.

And before we get into it,

Just go ahead and put your phone on Do Not Disturb,

Eliminate any distractions in the environment.

And now that you've found that comfortable but alert position,

I suggest doing this session with your eyes closed.

You can do it with your eyes open if you feel more comfortable that way,

But it's probably going to be easier to tap into the subtle energies and sensations with your eyes closed.

So with your body still and your eyes closed now,

Just start off by taking a few deep breaths in through your nose and out through your mouth.

And now we're going to do two breath holds together.

So same thing,

But we'll do it together breathing in through the nose now,

Holding your breath at the top of the inhale.

And as you hold,

Feel and focus on the energy in your body.

And now slowly release and exhale through the mouth.

And now just one more breath hold,

Breathing deeply,

Fully in through the nose,

Filling up the whole body with the breath.

Holding at the top and as you hold,

Focus on your body and the room around you.

Feel the energy of the space and your body as one as you hold.

And now letting go,

Slowly exhaling through the mouth with a sense of poise and ease.

And now just settling into your final position,

Making any final physical adjustments,

And really aiming to maintain as much stillness throughout the session as you naturally feel able to.

Remembering that you can open your eyes at any point if you feel like it's helpful to balance your energy and ground yourself in the environment,

But otherwise aiming to keep your eyes closed and your body still.

So before we get into the emotional work,

Let's just take a few moments to ground our attention and find a sense of deeper concentration.

Starting off at the feet,

Just noticing the soles of your feet.

Feel all 10 toes,

Refrain from the urge to wiggle your toes as you feel them.

And now feel the tops of your feet.

Letting go of thoughts as they arise and now feeling both feet at the same time as two balls of energy.

Feel all the little muscles and bones and micro sensations in your feet.

And now let that go and shift your attention smoothly and instinctively to your hands.

Feel your fingers.

Feel the palms of your hands and the backs of your hands.

Feel your fingertips.

And now feel both hands and sets of fingers at the same time as two vibrating balls of energy,

Totally concentrated and tuned in.

And now let go of your hands and bring your attention to the tip of your nostrils.

And without rushing anything,

Let the breath come to you and focus on the details of the air entering and exiting the nostrils at its own pace.

Accepting thoughts but letting them be in the background as you keep your foreground dominant attention on your nostrils and the air going in and out for a few more moments of refined concentration.

And now let go of the breath and we're just going to briefly relax each area of the body just allowing relaxation to happen as our awareness moves like a flashlight from spot to spot.

Starting at the tongue,

Allowing the tongue to relax to the floor of the mouth.

Letting any tension in the jaw release.

Letting the facial muscles soften.

Noticing the neck and shoulders and allowing any subtle tension to soften.

Paying attention to your arms and hands and releasing any sense of needing to do anything with them.

Just allowing them to effortlessly drop and relax.

Feel your chest and stomach and any tension or self-protection you're holding there and allow that area to gently,

Softly release and open.

Notice your back muscles and any tension you're carrying there and notice how they automatically start to relax.

Feel your pelvic floor,

Any sense of holding that area and allow it to drop.

Feel your legs and feet,

Any accumulated or buried tension and just notice the legs and feet unwinding and relaxing.

Take a deep breath and allow the body to relax even deeper from head to toe but stay awake and alert as the body relaxes.

Feeling yourself in this very particular state of relaxed alertness and smoothly bringing your attention now to the heart.

Feeling your heart at the chest area.

Notice the particular energy of the heart.

Notice the thoughts and distractions that are tugging your attention away from your heart and aim to keep your concentration gently but firmly centered on your heart for a few moments of undivided attention.

And now from this relaxed,

Alert and gently concentrated state we're going to move into the emotional realm.

So let's begin by allowing yourself to think about anything that's been bothering you.

It could be long-standing or recent,

Anything that causes you anger,

Resentment,

Annoyance.

Now as this begins to be called up you might notice a resistance to feeling the emotion like there's part of us that wants to block or push the emotion down.

Just take a moment to acknowledge any resistance to feeling it.

And now allow yourself to let go of that resistance so you can access the emotion in its direct form.

Really begin to let the emotion of anger,

Annoyance,

Resentment come up in your body and allow yourself to feel it.

A major key here to remember as these emotions come up is to ignore the thoughts.

Don't focus on the thoughts,

Only focus on the feeling.

What are the sensations of anger,

Annoyance,

Resentment?

What sensations is that causing in your body?

Is it tension,

Heat,

Tingling?

Focus on those sensations exclusively and allow them to be felt as intensely as they want to be felt.

Feel what it feels like to let that anger or resentment or annoyance come up and feel it without judgment or without resistance.

Remember it's not just about this one thing that brought it up,

This is about all our buried anger,

Resentment,

Annoyance that we're feeling.

Just completely let all judgment or resistance to it fall away and experience it directly moment to moment.

Simply feel it and as you do,

Observe how it's not you,

It's just a feeling.

There's no need to judge it,

Run from it or escape it,

You can handle this feeling.

Take a few more moments to concentrate on the feeling sensations in your body to surrender to them and ignore the thoughts as you do.

Letting that energy run its course so at least some of it can finally be released.

Alright now if you choose,

Set a firm intention in your mind to let this energy of anger and resentment go now.

Take a couple deep breaths and just start to breathe it out with as much intensity as you wish.

Feel those sensations of anger and resentment and this buried energy flowing through and out of you like an electric current.

And as you breathe it out,

Allow yourself to relax deeper as you feel a sense of lightness coming in.

Pause for a couple moments and just focus on your breath flowing at the tip of your nostrils to reset before we tackle the next emotion.

Letting go of thoughts and just concentrating on that simple flow of the breath at the nostrils to cool ourselves off.

Now let's turn our focus to the emotion of guilt and shame.

Anything you feel guilty,

Bad or shameful about,

Allow it to come up.

Noticing any resistance or block to the feeling,

Acknowledging that and releasing it.

Now really begin to allow yourself to feel this emotion of guilt and shame without any resistance to it.

Begin to pay attention to how it's made up of different sensations than anger.

It has a different energy signature.

Notice and be curious about what that feels like.

Stay with the feeling but don't indulge in the thoughts,

Just feel the emotion being processed and released instead of buried and repressed.

Focus on it and allow this energy of guilt and shame to run its course.

Now take a moment to choose to apply a sense of forgiveness to any guilt or shame that you need to.

Now that you've processed some of it,

Take a deep breath,

Consciously choose to let it go as much as you choose to and allow yourself to release it with the exhales as you breathe deeply out.

Feeling the heaviness of the guilt and shame lift and being replaced by a sense of lightness,

Goodness and ease.

Remember to let go of thoughts and allow them to flow and exist in the background,

Not really prioritizing them,

Just knowing that they'll pass in their own time,

Remembering to deal primarily with just the emotions and sensations.

Now turn your attention to your hands and focus on the energy in your hands for a few moments of serene concentration before we move on to the next emotion.

Feeling the details of the vibrating energy in your hands for another moment.

Now let's shift to grief or sadness,

Any person,

Relationship or phase of your life that you feel sad about or that you need to grieve,

Allow it to come up and be felt in its own way.

Again you might notice an initial block or resistance to feeling this grief,

Acknowledge the resistance,

Notice what it feels like in your body and then allow yourself to let it go.

Turn your attention to that grief or sadness and feel what it feels like but don't think about it,

Just let the body experience and feel these bottled emotions directly with your attention.

Don't expect anything and don't resist anything,

Just let the emotions flow in their own way,

In their own time.

If you feel like you need to cry,

Feel free to cry.

Don't judge yourself,

Just observe the emotions flowing out and through.

Take another few moments to really thoroughly feel and process this emotion directly,

Letting as much of it come up and out and through as you feel able to.

Now take a few moments to take a few deep breaths,

Make a decision to let it out and let it go.

Make a conscious decision in this moment to release and surrender as much of this grief and sadness as you feel able to with the breath.

Embracing whatever sense of lightness or emotional catharsis may be there and bringing your attention to your stomach for a few moments of relaxed focus.

Feel your stomach gently rising and falling with the breath,

Keeping your attention there diligently to reset your focus before we approach the final overtly negative emotion.

Now smoothly transitioning from the stomach to begin to examine the emotion of fear.

Whatever you're scared or anxious about in your life,

Let it come up.

Don't fight it,

Don't push it down,

Let it come up and start to feel it.

Notice the particular sensations of that fear.

Immediately start to embrace the fear and make it your friend.

Don't focus on the scenarios trying to assert themselves in your head,

Just focus on the details of the sensations in your body.

Is there sweat,

Quickened heart rate?

Focus on the fear itself,

Not the scenarios it generates.

Feel it and stay with it,

Let it run its course so it can rule us less and be released.

Feeling and staying with the sensations of fear for a few more moments as the energy comes up and through.

Now take a few slow deep breaths and allow yourself to let go of the fear.

Consciously make the decision to surrender it to a higher power of your own understanding as you breathe it out and let it go.

You've acknowledged and felt it,

Now all there is left to do is release it.

Now let's shift into the emotion of desire.

What do you want in life?

Start to feel the desire for those things in your body.

Feel the magnetic pull,

The tension starting to arise,

The feeling of wanting,

Craving and being drawn towards something.

Take a couple moments to examine how those sensations feel directly in your body without the thoughts that normally accompany them.

Now let's begin to experiment with letting go of that emotion of desire.

Just treat it as an experiment,

Start to breathe and release the tension.

Simply let go of wanting anything and see how you feel.

Now notice how instead of putting this energy of desire between you and what you want,

Feel how now that you've let it go there's nothing between you and what you want energetically.

It's less of a big deal and it's easier to create in your life.

Take a deep breath and embrace the ease that comes along with this realization.

You can still want those things,

Enjoy those things and create those things but there isn't that energy of strong craving behind it anymore.

Let's move into the emotion of pride now.

Feel and think about whatever in your life that you're proud of and feel that emotion of pride around.

As you feel it notice what those sensations feel like in your body.

Start to notice how it might be a positive feeling but there also might be a subtle defensiveness like that sense of pride could be torn down or attacked somehow.

Again as a thought and emotional experiment start to release and breathe out the mental idea and feeling of pride.

As you release and surrender that pride feel the sense of separateness starting to melt away and notice the sense of openness increasing.

Notice how there's no need to be defensive when we let go of pride so there's an automatic sense of openness that comes with it.

And with this feeling of openness let's move into the next emotion,

The energy of courage and willingness.

Start to focus on that sense of being active,

Creative,

Able and willing now that the negativity and blocks have lifted at least somewhat.

Focus on the things in your life that you want to do and can do.

Focus on that feeling of being capable of doing it.

Really focus on the feeling of being capable of doing it.

Let go of any blocks that arise or feelings of I can't do it so that the feeling of I can do it naturally replaces it.

Feel the sensations of beaming inner positivity and the sense of empowerment that flows from this natural state for a couple more moments.

Allow that feeling of buoyancy and capability to move you smoothly into the next focus,

Acceptance.

Start to feel a sense of acceptance for everything in your life.

Let's start by focusing on accepting yourself.

Notice any resistance and accept the fact that there may be things that you feel like you currently can't accept about yourself.

Notice that and all aspects of yourself unconditionally.

Feel how that feels.

Feel that sensation of shifting into full acceptance,

Of being at ease in your own skin.

Start to naturally extend that feeling to others.

Feel a sense of acceptance for everyone in your life.

Let go of resisting any aspect of the people in your life or trying to change them in any way.

Feel the release of inner tension that goes along with that acceptance of others.

Now let's extend that to humanity as a whole,

Accepting everyone for their flaws and their gifts in equal measure.

And notice how it feels to extend this unconditional acceptance to everyone.

Now let's aim to begin to accept your life as it is,

The past and the current circumstances.

Don't let your mind trick you into thinking that accepting it will keep you stuck in it.

It's actually the opposite.

Accepting it will free up your energy to change it and take action if you choose to.

Feel the energy of acceptance blanketing everything in your life.

Feel the sense of oneness and ease with everything that currently is as it is,

The inherent perfection and beauty of the moment,

The good and the bad melting into one,

Things just beautiful and acceptable as they are.

Even accepting that there are things that we feel like we can accept and letting go of any blocks to this acceptance.

Now let's take that sense of ease and acceptance and elevate it.

Let's start to focus on the energy and emotion of love.

Feel the love and openness in your heart as you think about people,

Places and things that you love and feel an overflowing,

Overwhelming love for.

Let this love flow from your heart.

Feel it as creative,

Unbridled,

Exuberant,

Inspiring energy.

Start to feel it flow through your whole body with the breath,

Rotating and moving freely.

Take this love at yourself now and feel the beauty of direct self love.

Start to send it to others in your life like those people can feel the love that you're sending to them,

Beaming from your heart in this very moment.

Send that love to all humanity now and all beings on earth as though they can pick up on the vibe that you're sending out,

Letting it wash through you and to everyone and everything.

Allow yourself to feel a sense of love for life and everything in it.

Aim to not resist any aspect of this love.

Allow it to be as overwhelming and all consuming as it's able to be.

Don't think about this love too much,

Just focus on the feeling and allow it to flow out of its own intelligence from your heart.

Feel yourself being moved by this love,

Allowing it to be your guide and your compass.

Now finally allow yourself to move into a state of joy,

Focusing on joy for being alive,

Gratitude and a sense of peace.

Welcome those energies and sit in this state of joy,

Gratitude and peace where you don't need to do anything to feel it.

Just experience it as it is effortlessly for a few moments of silence.

Just bask in it.

All right?

All right.

Now go ahead and close your eyes if they aren't already closed and begin to see yourself residing on a daily basis in this effortless state of peaceful acceptance and joyful love of yourself,

Others and life.

Visualize and feel yourself acknowledging any negativity or blocks to this state,

Allowing them to be felt and run their course,

Then letting them go and returning with dedication to this state of love.

Remember to check out the book Letting Go by Dr.

David Hawkins if you want to learn more about this subject in depth.

And feel free to like,

Comment,

Make a donation,

Or ask any questions.

Have a wonderful day.

Reviews

Very well produced and paced . I like that he talks soo fast 😊.
Just did this again and it transformed my bluck lack lustre into enthusiasm ! Cleaned the pipes of shame and resentment that I didn’t know was there !! What a gift to have this in my toolbox 😎 Thankyou

I have been struggling with the collapse of my close-to 20 year marriage and shame at not having been able to be the wife my husband wants me to be. Shame that I have ADHD and cannot seem to create perfect kids and a perfect home and a perfect life, regardless of how hard I try. Shame at having allowed myself to fall apart after my mother died. The shame of never being enough.

Thank you for this. I will return to it again and again.

Amazing meditation!!! I was able to let out a lot and will definitely be coming back to this often.

I have practiced this in depth meditation many times. Today, all aspects have synchronised. I continued to feel the love for all of life and saw my wolf guide watching over me.
I have immeasurable amounts of gratitude for this man and his work. He is a wizard. May he continue to light the way for centuries to come 💚💫💚

Thank you for this meditation. It took me far and wide, expanding my reality tunnel, encouraging new growth.
I'll be back, for sure.

This is an excellent parts work mediation! It was great to be taken through particular emotions to see what is there. Found and released a few! And came back to a larger space that I could fill with flow and serenity. Thank you, Cyrus!

Another really helpful exploration of the reservoirs of suppressed emotions. Boy do those reservoirs run deep 😂 Such a simple and effective practice to cultivate love thank you 🙏

Amazing, I felt deep emotional releases. Very healing and I can see the need for this as maintenance 🙏🏼

Amazing track tapping into your emotions without thinking. Focusing on the body's reactions connected me much better than diving into thoughts.
I still had trouble to feel negative emotions. Bliss and love came in easier. Feels very light afterwards. I'm grateful for this track you've created!

I love this book!!! So a guided meditation complimenting the process was amazing! Definitely will do much more! Thank you for this gem.

Amazing thank you. I have book marked to use when I feel overwhelmed. Interestingly I felt I wanted to explore feelings of powerlessness which have plagued me all my life and had a realisation that actually I've been using these feelings instead of getting angry which would be quite justified but wasn't safe when I was young. Things to explore! I am deeply grateful 🙏 🥰

Really helped release negative energy. Good meditation to repeat often.

OMG Cyrus, I finished this book last week and it has completely changed my life!!! Thank you so much for putting this on here for practical use. So random as I was walking past an outdoor coffee place and this book was the only one in English in their free book box. I never thought it would have such an effect on me. Thank you again for this track, you are loved 🧘💞💫🥰

Wow that was a shift I needed towards love and ease. incredible. Thank you

Very helpful in realizing my life - will repeat often

Catharsis. Transformation. Practicing the experience of all the positive feelings, allowing those feelings to live strong in my body/mind/spirit.

By far the best meditation I’ve ever done on separating thoughts from emotions and physical sensations. I’ve never truly understood how to mindfully sit with intense emotions until now!

So powerful, and beautifully done. I will return to this one again and again. Thank you for sharing your gifts!

That was simply delicious. Thank you!

Let it go...