Welcome to this meditation practice for letting go.
Practicing letting go can help us cultivate a sense of lightness,
Ease,
And rest.
So go ahead and settle yourself in a comfortable position.
Straighten your spine.
Roll back your shoulders.
Rest your hand on your lap.
And as you settle in,
Close your eyes.
Now bring your attention to your breath.
Just notice.
Notice the movement of your breath as it comes in through your nose,
Travels down into your lungs,
And expands your belly.
Notice the way it comes back out again.
Notice the way the air feels against the wall of the nose as it comes in,
And the way it feels as it goes back out again.
Just notice the breath and its calming and peaceful nature.
Observe your breath for a few more moments.
And observe the movement of your body and the way it moves in tune and flow with your breath,
Allowing your breath to take the lead.
And acknowledge how you always trust the breath to take the lead in whatever situations you find yourself in,
That it always supports you and will always be there for you.
And now consciously begin to deepen your breath,
Breathing in through your nose,
Holding at the top for a moment,
And breathing out through your mouth.
Breathing in through the nose,
Hold at the top,
And breathe out through the mouth.
Now see if you can extend the duration of your inhales and exhales.
See if you can breathe in for a little longer.
Hold your breath,
And breathe out even slower now,
Going for gentle control,
No rushing,
Nice and easy.
A couple more times,
Breathe in,
Hold,
And breathe out so slowly.
And one last time,
The deepest breath you've taken today so far,
Breathe all the way in,
Hold at the top,
And breathe out,
Slowly releasing all the air.
Begin to notice how your body and your mind are starting to soften and relax.
Take a moment to notice how you feel,
And whatever you're experiencing is perfectly fine.
Just observe.
Notice anything that may feel present in the body,
Anywhere in the body,
Whether it may be positive or negative.
Just embrace the experience of noticing these feelings without wanting to change them.
Even if you don't feel anything,
Or if you feel neutral,
Notice how that feels,
Without any judgment,
Simply experiencing whatever is going on today.
And maybe there's some feelings here that feel heavier than others.
That's okay.
They're no harm to us.
This is a safe space for these feelings to be acknowledged in a friendly and non-judgmental manner.
And if you can,
Try to notice where these heavier feelings may be located in your body.
Maybe it's your throat,
Chest,
Arms,
Or belly.
Just try to focus on the area.
And if you can't,
That's okay.
Just continue to focus on your breath.
No matter how heavy some feelings may be,
We can always come back to the lightness of breath.
It's always so soft and effortless,
And it's always there.
And the more we tune into our breath,
The lighter we feel,
And the more lightness expands through our bodies.
It's important to learn to recognize and accept our feelings,
To notice what's happening within our bodies,
To feel it fully,
To recognize,
Allow,
Investigate,
And nourish.
This teaches us to accept our experiences instead of running away from them.
We have to feel the heaviness to heal it.
We have to fully experience the emotion in order to process it and let it go.
And this heaviness can manifest in many different ways.
So notice how your body's feeling right now.
Maybe you feel pressure or tingling.
What is the texture,
Weight,
And shape of sensations that you notice in your body?
And what emotions are those sensations connected to?
See if you can breathe into the parts that call your attention and just listen.
What do these parts of your body want to tell you?
What do they want?
Just listen.
And just like our feelings that may be heavier than others,
The same can be applied to our lives.
Maybe there's an area of your life that carries heaviness,
A burden,
An unnecessary load.
It could be anything.
It could be some physical belongings,
An accumulation of furniture,
Clothing,
Stacks of papers.
Or maybe it's baggage within the areas of your intimate relationships,
Your career,
Your health,
Family,
Friends,
Your social life.
Just give yourself a moment to see where there's an overaccumulation of any baggage in your life right now.
What's the biggest source of frustration?
Be it physical or emotional.
Just bring it to the surface without any fear or worry.
It's absolutely safe.
And now that you've recognized the heavy loads that may be preventing you from living a more peaceful and mindful life,
Take a moment to imagine what life could look like,
Feel like,
And sound like once you're free of the burdensome weight you've been carrying.
What would you be doing that is different from what you're doing and living now?
How would your relationships begin to thrive?
How would they feel?
How would your energy levels and mental clarity be propelling you towards your goals?
Just create a visual image,
A feeling,
Or even a sound of how you and your life and your surroundings could be different.
And most importantly,
How they would make you feel.
And ask yourself what qualities you would need to embrace to be the type of person who could powerfully catapult yourself from beneath the weight of what you've now been carrying to the new that awaits.
Maybe there's a space for more compassion towards yourself or others.
Maybe you could cultivate more strength so that you can set and maintain boundaries.
To live a more balanced life,
Do you need to be more honest and find a loving yet direct way to speak your truth?
What characteristics would be most beneficial to acquire as you begin to take your next steps?
Now bring to mind the traits or characteristics that are empowering you to change and ask yourself,
What action steps do I need to take to feel more inspired and motivated to charge powerfully forward?
What emotions,
Beliefs,
Or behaviors do I need to let go of so I can release the baggage that's been pulling me down?
Take a moment to answer this question for yourself.
And now bring your awareness to the heart and invite it to let go.
Breathing in and breathing out and letting go.
Breathing in and breathing out.
What is your heart holding on to?
Breathing in,
Breathing out,
Letting go.
Breathing in,
Breathing out,
Letting go.
What is your heart ready to release?
Breathing in,
Breathing out,
And letting go.
Give yourself permission to fully let go.
And as this practice comes to an end,
Take your time to come back to your body.
Stretch gently.
And when you're ready,
Open your eyes.
