Hi,
My name is Rachel and today's practice will be doing a letting go meditation.
And this can be letting go of any unwanted thoughts,
Emotions,
Feelings,
Whatever comes up for you.
And if you find it helpful,
You can pause this recording and take a pen and paper and write down three different things that you'd like to let go of.
So you can get seated in a comfortable upright position in a place where you won't be disturbed for the next little bit,
Taking in all your surroundings,
Noticing any objects that are closer to you and ones that are further away.
And you can let your eyes rest on a specific object.
Notice if it has any colors,
Shapes or patterns.
And from this place,
With the next exhale,
You can gently close your eyes.
So starting to notice each inhale and each exhale,
Each rise and each fall.
Everybody feels the breath in a different body part.
So wherever it feels the most natural to you,
Begin to notice how this body part moves with each inhale and each exhale.
We're not trying to breathe in any specific way,
We're letting the breath breathe naturally.
Notice how each breath is a little different than the next.
Notice if they're long or short.
And with each out breath,
Imagine you are letting go of everything in you,
Any stresses,
Anxieties,
Thoughts.
And we'll start by saying each phrase silently or out loud,
Repeating after me.
And whatever comes up,
Comes up,
Let the answer come to you naturally.
So the first phrase is I am letting go of and whatever comes to you,
Finish the sentence.
And again,
Choosing something else,
I am letting go of and finishing the sentence.
If any doubt or thoughts come in,
Gently bring your attention back to the question and phrase I am letting go of.
And one more time,
Repeat silently or out loud after me.
I am letting go of and finishing the sentence.
Now I want you to imagine that you're holding either one balloon or three different balloons,
Whatever feels more comfortable for you.
And imagine you can put these three different things that you're letting go of into the balloon and gently walking outside to the blue sky.
And you're going to let up your balloons in a moment,
Letting them go up to the sky,
Going up to your higher power or wherever you'd like to send these balloons to.
So taking a deep breath in,
Filling your lungs up,
Slowly letting it all out with the exhale.
In your own time,
You can gently let go of these balloons and imagine that they're floating up higher and higher.
They're going towards that beautiful blue sky,
Not a cloud in sight.
And keep watching the balloons until you can't see them anymore.
Notice what it feels like to have let go of all those things that don't serve you anymore that you don't need.
And whatever comes up,
Comes up.
And if nothing does,
That's perfectly okay.
Notice if you feel lighter or like a burden's been lifted.
And you can even let a smile spread across your face in excitement that these things are no longer with you.
And knowing that you can always return back to this space anytime you need to.
So starting to slowly reconnect with your environment,
Noticing any points of contact between you and the surface below,
Where your hands are placed.
Maybe noticing the warmth underneath.
Noticing your back against the chair,
Your thighs sinking into the surface below.
Noticing any smells.
Maybe you can note three different sounds.
And you can start making any small movements that feel comfortable.
And in your own time,
Gently opening your eyes,
Returning to your surroundings.
Thank you so much for joining me here today.
