Welcome to this meditation on letting go.
And to begin with,
I really want to congratulate you for being here and listening to this,
Because you're probably doing this for a very good reason.
Very often we think that letting go has to do with letting go of an experience,
Or a person,
Or a situation.
But in reality,
All of these things are somewhere in the outside world.
Letting go really is about our inner world.
It's about letting go our attachment and holding on to something that is inside of ourselves.
And this is identification.
This meditation will help you to let go of something so that you can find some deeper peace and freedom.
So let's begin together.
First of all,
Please find a comfortable posture.
You can lie down,
You can sit up.
And if you feel comfortable doing that,
Please close your eyes.
And first of all,
Allow yourself some moments to calm down.
Let your body rest.
Let your breath flow.
And maybe you can let some tension go in your body with each exhale.
There's nothing to do right now.
There's nowhere to be.
You're exactly in the right spot,
At the right time,
Here,
Taking care of yourself.
And first of all,
I invite you to let a situation come up that is bugging you,
Something that is on your mind,
An experience that you want to get rid of,
That you want to let go.
And this can be something in your professional life,
Like a conflict or a disappointment or a stressful situation.
Or maybe something in your private life,
Like a relationship,
A worry that you have,
Or something that hurt you.
Whatever it is for you,
Let it come up.
And don't try to push it away.
Just let it be there.
And feel what's coming up inside of yourself when you think about this experience or situation.
And from here on,
I'm inviting you to open up your awareness to the sensations of your body.
Where do you feel this experience,
This situation in your body?
No need to look for it.
It will probably come to you.
It could be tension in your neck,
Or some weight on your chest,
Or a queasy feeling in your stomach,
Or something else.
With curious attention,
Scan your body for sensations that represent your experience.
Without pushing them away,
Without trying to change them,
There's nothing to do.
And yes,
Sometimes we don't want to feel tension like this.
Let this resistance to this tension also just be there.
Make room for it all,
And become aware of the fact that you do have these physical sensations.
And they are part of you.
But they're not all of you.
And you can hold them,
And you can let them be,
And just observe.
And allow your breath to flow with this realization,
To bring it to life.
And next,
Let your awareness open up to what emotions are connected to this situation or experience.
What do you feel deep inside?
Is it anger?
Or maybe sadness?
Fear?
Disappointment?
Maybe shame?
Whatever it is for you,
Let the emotions come up without trying to get rid of them.
Feelings are like weather,
They come and go too.
And while you observe your emotions,
Maybe you notice that you have several of them at the same time.
And maybe they're even contradicting each other.
There's anger and sadness at the same time.
Maybe there is even love and disappointment at the same time.
Let them all just be here.
Often we think we do need to decide for one emotion,
But you don't.
They can all exist at the same time.
There's enough room in yourself to hold all of these emotions.
And open up to the realization that your heart space is big enough to hold all of this.
That you can be hurt and strong at the same time.
Why?
Because we're human.
And the space is part of your humanity.
And let this be here right now.
And bring it to life through your breath.
By letting your breath flow with exactly this realization.
That all your emotions have room inside yourself.
And you don't need to decide for one of them.
You are the room,
Not the emotions.
And next I invite you to look at the image that you have of yourself in this situation or experience.
Very often this comes in words,
Like I'm always the victim,
Or I'm such a failure.
Or I always have to be the strong one.
Or this is so unfair,
I always have to take care of other people.
Whatever these images of yourself are,
Let them come up and become clearer in front of your awareness.
You don't need to fight them.
You don't need to get rid of them.
They're there.
Maybe again you realize that there are different parts that are contradictory.
Like a part of yourself that feels hurt.
And another part that feels I always know the solution.
A part that wants help and a part that wants to give help.
A part that needs reassurance.
And a part that wants independence.
And that's fine.
Let all these parts of you come up.
Be seen almost like a family inside of yourself.
Where each part has a good reason to be there in all their different forms,
Colors and ways.
And if you want,
Maybe you can let your awareness float up a little bit and look at all of this from slightly above.
Observe the different images that you have of yourself with relation to that situation that is bugging you.
Allowing yourself the thought,
I'm all this and so much more.
I'm the space that can hold all of these different parts.
Yes,
You're bigger than all of these different definitions of yourself.
So let this just be here.
And allow yourself to breathe into this space too.
To make room for different sides of yourself.
And with each inhale,
Make more room for this space.
That can hold the different perspectives on yourself.
That can hold all the emotions that come with it.
And that can hold all the physical sensations that you might have.
Because you're the space.
That's your true self.
The awareness that is able to be aware of all that.
That comes and goes.
You're not just the hurt self.
And you're not just the self that always has to be perfect.
You're the awareness that can hold all of that.
And with this you have so much more room to meet the situation and the experience.
A room that can offer you peace.
Space.
And freedom inside of yourself.
And allow yourself a moment to enjoy these feelings in you right now.
Breathe with them.
Let them sink into your body.
And then let your awareness drift towards your feet.
And feel the weight of your feet.
Either the soles on the ground or the heels on the ground.
And then feel your hands and the weight of your hands on your thighs or on the ground too.
And notice how your hands and your feet give you a sensation of being grounded.
And to end this practice,
Softly wiggle your toes.
Wiggle your fingers.
And then take one final deep breath.
And when you exhale,
Softly open your eyes.
Thank you very much for letting me guide you through this meditation.
