A Guided Meditation For Letting Go
When I first started meditating, I knew immediately it was going to be an effective tool for managing my anxiety and quieting my racing, negative thoughts. As I built up my ability to sit still for longer periods of time, I began to notice how my whole body responded to meditation, not just my mind. It was as though my well-being was being boosted, or recharged on all levels.
Nowadays keeping a regular meditation practice helps me stay in the present moment and connect to a peaceful frame of mind that I bring to the rest of my life. It also helps me to strengthen other areas of my life that I wish to improve by helping me to let go of worry and release stagnant and stuck emotions.
So we know that meditation has incredible benefits and can help with stress relief, depression, sleeping issues, self-esteem, and anxiety, as well as boosting concentration, focus, and productivity levels, but it is also a wonderful accompaniment to any kind of goal-setting, manifesting with the law of attraction or letting go exercises that we embark upon.
When you combine daily meditation with journaling, positive affirmations, or exercises for letting go of negative thoughts, habits, and changing beliefs, the results are incredible.
I want you to remember that meditation is for everyone. You do not have to go to a Buddhist temple or train for decades to experience the benefits! At the end of this article, I include another of my own free guided meditations, this time for letting go, I hope it will encourage anyone who is new to this and wants to enter the wonderful world of meditating.
Why Letting Go is So Important
We all have emotional and psychological baggage, fears, beliefs, and negative protective mechanisms we have accumulated along the way as we journey through life. This baggage can hold us back sometimes, whether it be in the form of old stories we tell ourselves about how much we can achieve, what level of success we deserve, or painful memories and experiences that have shaped who we are and led us to assume an identity that doesn’t serve us anymore.
This is common when we come out of relationships with hurt and trauma that might serve to protect us at first but soon becomes an armor we need to shed and let go of. Often we experience a lack of self-love and self-esteem as a result of this baggage, perhaps we are afraid of what will happen if we allow ourselves to be vulnerable. The truth is, letting go of fear and whatever is holding you back is essential in order to step into your true power.
The great news is that you can learn to shed the past and let go of these outdated stories and beliefs, all you need is a little willpower and the help of your daily meditation and mindfulness practices.
I’ve created my own guided meditation to help you in letting go of things that do not serve you, be that changing a negative thought pattern, releasing tough emotions, or becoming aware of repetitive behaviors. I hope this letting go meditation and guided visualization brings you peace of mind, and stress relief in difficult times and that you can integrate into your meditation practice and use it as a tool for letting go whenever you feel the need.
I recommend following the meditation script below at the same time each day so as to make it a routine, you can do this either as your morning meditation or at night before you go to bed. If you’re a seasoned yogi you could add it to the end of your yoga class.
Letting Go: A Guided Meditation Script
Find a quiet place to meditate and get yourself into a comfortable position preferably on a chair with your feet uncrossed and flat on the floor.
Close your eyes and take some deep breaths in and out.
Ground yourself into the present moment with your, purposeful, deep breathing.
Breathe in through your nose and out through your mouth, if you like you can take an audible sigh on your out-breath to really feel the sensation of releasing. So inhale and on the next exhalation let out your breath audibly. Feel the tension go as you sigh. Let it go. Just let go.
Take a few moments here to just experience your breathing, and soften your whole body as you bring your awareness into the present moment.
Now take a few moments to do a brief body scan in your mind, letting your attention rest on any areas where you feel physical discomfort. Allow your mind to scan through from the top of your head all the way down to your feet.
As you observe any areas of tightness or tension, send your breath to them and allow them to soften. (This is a great technique used for bringing instant calm and is a simple mindfulness meditation that you can do anytime, even walking down the street or waiting in line at the store.) It simply requires your attention and breath, that’s all.
Now, please become aware of any emotions that may begin to surface in you. Perhaps there is a story, a situation, reactions, or feelings that are arising in you now to do with the recent or far away past.
If you can, name the emotion or feeling as you recognize it, (fear, sadness, anxiety, envy, betrayal, grief), whatever it may be.
Continue to breathe in and out softly, slowly, and purposefully.
Allow those feelings or emotions the space to be exactly what they are, do not try to analyze or resist them.
Hold them there as you observe them, floating without resistance. If you like, you can smile at them lovingly for they are simply another part of you, and you are going to decide to let them go now.
Consider the relief you will feel from letting go of these feelings and emotions.
Can you imagine the lightness that will come from this release?
Repeat to yourself now, I let go, I let go, and relax your body, relax your heart and allow these feelings to release their hold on you as they leave your being.
If you like you can visualize them disappearing down into the earth, being transmuted as they leave you clear and refreshed.
Sense the spaciousness that returns to you as these heavier feelings go away.
Now visualize a green light flowing around your heart chakra, a light that spreads outwards from the center of your being and surrounds you with calm, loving, and kind energy.
Bring your mind’s focus to imagine a future where you no longer feel these old emotions that have been holding you back.
Connect with a new feeling of freedom and ease, a feeling of space, and positivity that this letting go has brought about.
See yourself as a new version of yourself, feeling lighter, happier, and free.
Any time that you feel these feelings return to you, just gently say “I let go” and imagine them leaving again. Breathe softly as you do this, and be gentle and kind to yourself always.
You can always imagine that green energy around your heart chakra enveloping these feelings with its light and purity, helping you to release and let them go.
Whenever you are ready bring your awareness back to the room, and open your eyes.
Good luck! Enjoy meditating your way to a happier life experience.