Release & Let Go

Sometimes we hold onto feelings - old emotions, heavy thoughts, lingering sadness, or familiar anxiety - not because they serve us, but because letting go feels scary.

This gentle meditation invites you to explore what emotions you're carrying and offers a soft practice of release and trust. Through the imagery of a flowing river, we'll create space in your heart for lighter, more authentic feelings to emerge. No forcing, no rushing - just a tender invitation to trust that it's safe to feel what you feel, and then let those feelings flow naturally through you.

Transcript

Hello! Welcome to today's meditation. My name is Sarina. And today's meditation has the topic letting go. So maybe you're carrying around an unpleasant feeling for the last days or weeks and you feel like it's time to let this feeling go. Then this meditation will support you in letting go more and more. And let's start this meditation together by finding a comfortable seated position. And whenever it feels right for you, Close your eyes to have an even deeper meditative experience. And let's start this meditation properly by having three inhales through your nose and three exhales throughout your mouth. And with every exhale, We arrive more and more in this moment. Deep inhale. Another deep inhale. Last time, Inhale. And let go of this breathing rhythm and let your natural breath allow to flow you through your body. And make a check-in in your body today. How do you feel in your body? How is your upper body? Is it rounded? Formed? In what shape are you seated today? How does your pelvis area feel? And what can you sense in your upper body today? Is it lifted? Straight? There is no right or wrong. Just have a check-in. Sense into your body. Arrive more and more in this moment in your body. And then let's also bring our attention to our beautiful natural breath. And just observe it. Observe your breathing. How it flows through your body. It's so magical. We don't have to do anything. Just observe the breath we are having. And anchoring in our body. Connecting with our breath. Helps us more and more to arrive in the moment. To let our thoughts go. And be more and more present in this moment. And we are shortly going in a new setting. We will have a change of scene. When we lift the curtain together in front of us. And you will shortly find yourself in a new setting. You will find yourself in a natural beautiful scenery. Where we feel like it's the right time and moment to be in. You don't have to do anything. Just stay with your breath. Stay present in your body. Stay connected. To yourself. To your body and breath. And imagine now. In front of your eyes. Which are closed. There is a beautiful curtain. Like you know it from a theater. Or cinema. Dark red. Heavy curtain. And you are curious. What is now behind this curtain. You have an idea. You have the feeling. That it's something beautiful. That nature is waiting for you. But you don't know yet exactly. What it will be. How it looks like. And together. We observe. That the curtain. Slowly. Slowly opens. Slowly. Left and right side. Fading to both sides. You are starting to see. Beautiful lights. Blue sky. You hear water. You hear birds. You see beautiful colors. In forms of flowers. And the curtain opens. More and more. Wider and wider. And soon. You have the full picture. You are in this new scene. You are in the middle. Of the nature. There is a river. In front of you. You hear the water. You see the nature. You see this beautiful blue color. There are trees. Everywhere. Surrounding the river. Most magical green colors. You can imagine. You hear so many birds. Birds sounds. You have never heard before. And you walk a little bit. Closer to the river. You walk through grass. And it is so soft. Under your feet. Beautiful. Fresh green grass. There are so many beautiful flowers. In the grass. Flowers you haven't seen before. Colors you haven't seen before. You are so surprised. How you suddenly arrived here. In this beautiful scenery. But you know deep down. In yourself. That this is exactly. The right place to be. In this moment. And you decide. That you are going to sit down. In the grass. Near the river. And you just sit down. Very comfortable. And you just take it all in. You feel your body. You feel your breath. And you also feel this beautiful scenery. You smell. You feel. You hear so many things. And you feel like this is the place. And the moment. Which you needed. It came to you. In the right moment. Take a deep inhale here. Exhale. And exhale. Being grateful for this moment. And you feel like this is the moment. Where you can. Let go. Of old feelings. Which don't serve you anymore. You feel like this is the place. This is the moment. Where you have everything in you. To let it go. So I invite you now. To bring back this feeling. Which is very unpleasant to you. For the last days and weeks. Just let it come up. Let your body. Mind and soul. Allow to feel it one more time. This unpleasant feeling. Maybe it's anger. Maybe it's sadness. Maybe disappointment. Whatever it is. Just bring yourself. Into this memory of the feeling. Knowing that it's just a memory. And maybe you can. Describe this feeling. Maybe it has a certain color. Maybe it also has a certain shape. Is it more like a circle? Like a triangle? Heart shapes? Soft curves? Maybe it's red. Blue. Yellow. How could you describe this feeling? You know you can once more. Just go through this unpleasant feeling. Because you know. You are able. To let it soon go. But before we let it go. We want to know exactly. What it was. What was bothering us. For the last days and weeks. It's completely okay. All feelings are welcome. We just decide today. That it doesn't serve us anymore. And one last time. You describe the colors. And the shapes. As many details you find here. And like a symbol. You open your hands. Like you would like to have a little bit of water. In both of your hands. And you imagine that you put this feeling. You have just described. Hands. You place it there. One last time. You see it. You know it so well. This feeling. And you also say thank you. For this feeling. It has given you answers. It has given you clarity. It has given you this moment now. And now it's time. To let this feeling. And I invite you now. To straighten your arms. A little bit longer. So that you can reach the river. That you can reach. The beautiful flow of the water. And whenever you are ready. You open your hands a little bit. And you let this feeling. Flow into the water. And you see that it now sits on the water. And the flow is taking it. Away. Slowly. Gently. You can still see it. It's floating. It has still the colours. And the shape you described. And you see. That it's moving with the water. And it's becoming more distant. And distant to you. And you place your hands back. On your legs. Still seeing the feeling. Fading away. On this beautiful river. In this beautiful scenery. And it gets so hard. To see it anymore. It fades. And it's nearly gone now. Last moment you can see it. And now it's too far away. You can't see it anymore. And you feel relieved. You feel surprised. How easy it was. To let this feeling go. And you are also a bit sceptical. Uncertain. How is it without this feeling? What is coming there next? And you just reflect on this moment. Of having reactivated this memory. Of this feeling. And the power you had. To let it go. To let it flow away. With the water. Let's take a deep inhale here. Through the nose. And exhale. And exhale. You just let it go. And you feel a little bit lighter. In your chest right now. You feel that something. What you don't need anymore. Has gone. You said goodbye. You not just faded away. You actively. Acknowledged the feeling. You were grateful for this feeling. And you then let it go. What a beautiful. Goodbye. That was. And you feel now into your body. Mind and soul. And you feel that. Maybe something is missing. Maybe it feels lighter. Maybe you feel a little bit more empty. In the most positive way. You can imagine. Sometimes we want to immediately feel. This whole or emptiness. Or this space we just created. With other things. But this time. You decide that you enjoy. The feeling you are having right now. There is space within you. There is lightness. There is space for new opportunities. Feelings, Emotions. It's a state of being ready. Of inviting the universe. To send you new information. Feelings, Thoughts. And you just enjoy this moment. You feel clear. You feel true to yourself. There is no noise. No disturbance anymore. You can just be. Beautiful. And you know that shortly. You will go back. Through the curtains. To your room. Or the place. Where we started together. But you don't feel this change of scene now. You know that you have created this feeling. And you can always take it with you. And you are slowly, Slowly getting up. From your beautiful seat in the grass. You slowly turn around. You still have a back look. On this beautiful scenery. Your eyes checking. If you can still see the feeling. But it's gone. Faded. And you are happy about that. You are feeling relieved. You are feeling clear. You are feeling ready. For whatever comes next. And you now go to the curtain again. And you actively open the curtain. Now with your hands. And you see that your room is waiting for you again. You take a last look back. You close the curtain again. And you go back. On your meditation cushion. Or the seated place you started in. And you settle in this posture again. And let's just take a moment. To reflect on our journey. Take another deep inhale. And exhale. Thank you for this experience. And I want you to remember that. We can create this. Every time when we are facing an unpleasant feeling. We can create this scenery in ourselves. We can accept the feeling. We can observe it. We can decide to let it go. And we can send it into the water. We can do this in ourselves any time. And how does your body now feel? Have another check-in in your body. And have also a check-in in your mental state of mind. Is there a bit more clarity maybe? Is there a bit more curiosity? Which feeling is now with you? And if there is none. That's absolutely fine. And when we shortly end this meditation. You know that you can invite whatever wants to come to your life. You are like a white sheet of paper now. And you are ready for the things which have not served you anymore the last days. And you are ready for whatever comes next. And we end this meditation with one inhale and exhale. And with the exhale you slowly open your eyes. Together a deep inhale. Together a deep exhale. And exhale. Slowly open your eyes. Take your time to arrive back. Enjoy the moment of clarity and emptiness. And invite whatever you want to have today in your life. And bring yourself in this energy. In this inviting energy. And universe will send it to you. I promise. Thank you for this meditation. I wish you a lovely day. And we hear us next time. Thank you.