5 Minute Meditation - The Parts Of You You've Outgrown

Outgrowing something doesn't mean you failed at it. It means you succeeded so completely that you no longer need what you once did. When something that used to fit starts to feel tight or uncomfortable, that's rarely a sign something's wrong with you. It's usually a sign you've changed shape.
In this guided practice, you'll move slowly through your body, from head to feet, noticing where you're still holding an old shape, old habits, old versions of yourself out of habit, loyalty, or fear of who you'll be without them. With each breath out, you'll give yourself permission to soften and release what no longer fits.
Come as you are, seated or lying down. All you need today is a few quiet minutes and a willingness to let yourself take up the space of who you are now.

Transcript

Welcome to your morning meditation, Where we sit with the parts of you you have outgrown. Not because you failed at anything, But because you grew. Before the day asks anything of you, We'll take a few minutes to notice where you are still holding an old shape and give your body permission to let it go. So whenever you're ready, Let us begin. So let us find a comfortable position. Seated or laying down. And let us close our eyes. Or soften your gaze. Take a deep breath in. And let it go slowly Another deep breath in And exhale fully. Allow your mind. And body to sync. Into this moment. Into this room. Right here. You're safe and comfortable. And let our breath in and exhale. Allowing yourself to sink deeper. Now I invite you to bring to mind the change you are in the middle of. Don't judge it. Don't explain it. Just let it be here. In this room. Now tell it to yourself. I have grown. Now bring your attention to your body. Let's take a big breath in And out. Now let us put the attention at the top of her head. Enjoy. Are you feeling any tension? That's been carrying old shape, Old habits, Old version of you that don't fit anymore. Let's take a big breath. Into your head. In your jaw. And when you exhale, Let it go. No need to carry anymore. Another big breath in. And out Now let us move down through our shoulders. Just. . . Summit. Where do you feel a stretching and outgrowing? Let us breathe in. And out. Allowing. To let go. Now move down to your hips, Your legs, Your feet. Notice anywhere you've been holding the old version of yourself. And with each breath out. Let one part of your body soften. And release. Now say silently to yourself. I am allowed to take up the space of who I am now. Even if it doesn't look like who I was. Allow yourself to take a few breaths into taking up the space of who you are now. Feel it in your body. This new shape. You are. Whenever you're ready. Gently bring movement back into your fingers and toes. And then I invite you to gently come back. To this room. Gently open your eyes. Now I would like to leave you with a question. What have you outgrown? And what does the old version need to hear from the new one? Let it settle for a moment. And whatever comes up first. Is usually the honest one. And invite you if you have a journal nearby. Even just a piece of paper. Let your hand write without editing, Without trying to make it sound wise. See where it takes you. And then if it feels right. Write a few lines to a old version of you. The way you would speak to someone you love, Who did the best they could. Thank you for taking this time for yourself today. Whatever came up for you in this practice, There's no right way to have experienced it. Wherever you are. Is exactly where you need it to be. If you'd like to go deeper into what we explored today, You can find more of my practices right here on Insight Timer. And I'll see you next time.