Letting Go Of What No Longer Serves You

30:16

30:16

Letting Go Of What No Longer Serves You

by Miriam Rose Lee

Rated

4.9

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

314

In this talk and guided meditation, we begin to identify and let go of the patterns and behaviors that no longer serve us. We discuss how some of these patterns are passed down to us in our DNA from our ancestors. Then, we uncover what we truly need when engaging in these behaviors and allow better solutions to arise that better meet our needs. The meditation ends with basking in the unconditional love all around us and taking that with us into our communities.

Meditation Letting Go Generational Trauma Grounding Visualization Body Scan Breath Awareness Gratitude Grounding Technique Future Visualization Thought Observation Eye Softening Heart Center Focus Solar Plexus Focus Fight Or Flight Pattern Recognition Coping Mechanisms Gratitude Practice

Meet your Teacher

Miriam Rose Lee

Birmingham, AL, USA

Meet your Teacher

Miriam Rose Lee

Birmingham, AL, USA

Transcript

Hope everyone is doing well. I am Miriam Rose Lee and today we're gonna do a little bit of a grounding then we're gonna gently lead into a guided meditation and we're gonna be talking about two things. So the first one is going to be letting go what no longer serves us. Understanding that sometimes generational stuff is passed down to us literally genetically in our DNA and so some of the things that we may be dealing with are actually six seven generations back and maybe really have nothing to do with us but because of the way our bodies develop and evolve we basically have that same type of stuff from back then when it actually served us right to keep us alive embedded into our systems and there's a way that we can use meditation and consciousness and awareness to begin to let those things go. So we'll be doing that letting go of some of what no longer serves us and then we're gonna shift gears and we're to go into imagining the future we desire and being able to learn how to go into our true core essence in order to hold that frequency that vibration that level of awareness those thoughts that mentality in our circle whether that's our friends or our family our community or our culture. So we're gonna start with a little bit of the heavier stuff the stuff that's harder harder work and then we're going to ease into the stuff that's more aligned with what we desire for our future our hopes our plans our dreams. Okay so to get started I want you to physically feel your body on the surface below you. If you want to close your eyes feel free to but all we're doing is just gonna ground in here just a little bit. Let's make sure we feel physically feel where our body meets the chair or our mat or our bed whatever we're sitting on. Just notice that connection. Start to begin to monitor without shifting or changing your breathing just observe it. As it comes in your nose notice the temperature and then as you release it out of your nose or your mouth notice how the breath is warmed up. Just by being inside of your body it has warmed. I want you to quickly scan your body see if anything's feeling tense and if something is just gonna put our attention on it and gently ask it to relax. Sometimes it can help if you remind this part of you that is feeling tension or pain that you're safe that you're here now in the present moment listening to my voice in your own space doing this guided meditation that right now right here it's okay to relax it's okay to allow your breath to become deeper and if any thoughts arise that pull you away from the awareness of your breath gently coming in and out of your body we just want to imagine they're just like clouds in the sky just here comes the cloud here it goes here comes the thought there it goes and it can even be fast like an airplane like here's that thought there it goes could be swift it doesn't have to be slow we just watch those thoughts go by we don't cling on to them we don't get into that plane we don't let it take us off because we have the ability to not do that to not go into that thought another deep breath in and out just making sure your breath is getting a little deeper your exhales are becoming a little bit longer than your inhales communicating to your body that you're safe that you are here now in this present moment that all is well then when I invite you to do if you haven't already closed your eyes to go ahead and do that and if that doesn't feel comfortable for you just take your gaze and look somewhere at the floor at a candle it's one of my favorite ways to meditate is to stare at a candle the flame flickering or at the wall so whatever you're looking at you just want to soften your gaze it just means you let your eyes relax you don't have to see it clearly just allow it to be what it is and just keep breathing I'm gonna let you spend another moment here breathing in and out allowing your body to calm even further maybe coming into your body or back into your body for the first time all day maybe all week so judgment would just allow it to come back into the space in this moment in this time in this place yeah now as you stay in this relaxed space I'm gonna remember especially at the first part of this guided meditation that whatever comes up we are in the witness seat we are in the seat of awareness and you can reinforce that by saying things like I am me I am the one inside here I am behind my eyes or you can imagine your presence is in the center of your forehead and that you're looking out from that spot of awareness being in the seat of the observer not being called up and what's going on around you or what we're going to dive into just staying in that seat of awareness and for some people they imagine that going into their heart so imagining yourself traveling down into your heart or for others they may imagine they go deep deep deep deep deep into their stomach into their belly which is where our solar plexus chakra is scientific we have a lot of energy centers in our body and that's one of them and some people can go there because that's our seat of power that's where our power is it's down in our solar plexus area whatever feels resonant to you I want you to imagine that you're in that seat that seat of awareness that seat of consciousness that's where you're at right now you can journey down there if you know how or won't you or you can just intend I intend to be in my seat of awareness understanding that I am the one here inside witnessing everything that's happening understanding that the thoughts that I have are not me their thoughts that are created by our brain they are not who you are to your core they are not your actual essence your soul they are just thoughts and we can choose not to listen to them I remember when I learned that I was like wait what it's like you don't have to listen to these guys that's amazing how do I not listen and the secret there is just saying no thank you brain that doesn't help me thank you for sharing this information but that doesn't help me right now and then what's magic is our brain will then go find something else and then it'll bring it to you and you can repeat if it doesn't help thank you brain that's not helpful right now and our brain doesn't get upset by that it's amazing everyone's like okay and then it goes back to work let's try that out so let's go ahead and start thinking about these patterns and we all have them so there's no judgment here this is us this is part of the patterns we have here on earth it's part of the patterns that are passed down by our family our family units it could be behaviors that are passed down by our family units and it can be stuff held in your DNA so allegedly that information and patterns and trauma can go back six seven I think personally more of it the study say six or seven generations and imagine seven generations ago the world is a very different place and you have no idea what your ancestors were going through and so keeping that in mind it makes sense sometimes that when you're in a grocery store for example your body may get activated and think Alliance about to come get you because if you just think about that let's say that your ancestors were hunters and they were out hunting and whenever they were out hunting there was a legit concern that something else may come get them right because they're out in the wild they're hunting and maybe a lion really was gonna come get them so you're sitting there in the grocery store completely freaking safe and you're shopping for groceries aka hunting your food that's just been conveniently brought to you and as you're doing that you're you just go into a panic like you feel like your body just tightens up and it gets tense and you're like this Alliance about to get me but it's not but it makes sense that our bodies would hold that because it's genetically coded down into our DNA and so when we're aware of that it can make it so much easier in that moment when you're for example this is literally analogy you're in that grocery store and your body goes into fight-or-flight you can be like right I hold some of this into my DNA this really has nothing to do with me I can let this go now and you can say that to yourself in the middle of the grocery store hey I see you're activated hmm let's look around for a minute no nobody's coming to get me there's nobody coming at me I'm safe there's definitely no lion here or bear I think I can let this go brain this doesn't really serve me when I'm in this grocery store I'm generally safe right so I want you to allow yourself to become more aware of those patterns of that behavior of things that take you off guard and cause your body to shift and try to be more in the seat of awareness to see is that really serving me anymore so again we all have these patterns and maybe the pattern is instead of being open and vulnerable you put up walls and you close people out because you've been hurt so many times or because you saw your mom get hurt so many times or your dad or whoever right that's another example maybe it's there's unintentional I cannot stand the word self-sabotage like I do not like it because I don't think anyone is intentionally sabotaging themself right but I can't think of a better word to you so we're gonna go with that one for right now like there are things that we can do that we know that we shouldn't do and that isn't gonna help us and isn't gonna serve us but we find ourselves doing it anyways and part of what we can do during that moment is hit pause and be like okay I find myself about to buy this thing I don't need or I find myself going to grab this glass of wine I don't need or I find myself going to smoke this pack of cigarettes I don't need whatever it is right like whatever it is for you and it could be different I find myself wanting to binge watch eight hours of Netflix like literally whatever it is and all those things are fine in moderation they're not fine whenever you can tell and you know to your core there's a pattern there and typically what happens is when that pattern is coming up and emerging it may not even be ours to hold or there's something underneath that we're wanting to avoid or not sit with and those are gonna typically be feelings of like sadness or hurt or loneliness right so they can also come up when we're dysregulated which means our nervous system is in that fight-or-flight like in the grocery store right or our kids are activated I mean it's whatever it is so I want you to just imagine you're breathing in and out of either your heart or your solar plexus whichever feels most resonant to you about if I were to say go into the core of your essence the core of your being inside your body where would you go wherever that is I'm gonna use a heart as the example feel free to use your stomach I want you to imagine that there's this energy center around your heart or your solar plexus because there is and I just want you to imagine you're breathing into your heart with your breath literally into your heart out of your heart I want you to do three rounds of that so breathing into your power center your core essence your heart and back out two more times just watching that breath and as you take that last breath in and out I want you to start asking the wisdom of your body to shine through and I want you to allow your body not your mind this time your body because we can use this a little too much allow your body to tell you what is a pattern that you need to let go of what is something that no longer serves you that is not in your highest good and it can be small it can be like maybe I just need to not pick up my phone when I first wake up in the morning cuz that's really putting me in a bad headspace whatever it is just let it come up we're gonna get honest with ourselves here so as that comes up I want you to ask your wisdom of your body again not your mind when I engage in whatever this pattern behavior is what am I actually looking for what do I actually need in that moment maybe it's connection maybe it's a break from overwhelming the chaos maybe it's to know you're not alone maybe it's just peace and quiet just get the mind to stop talking maybe it's relief from the anxiety or maybe it's to temporarily not have to feel the heavy feelings that go on inside of all of us some at different degrees and others what is it what is it that is pushing you to that behavior or this making it so hard for you to break it now I want you to ask the wisdom of your body not your mind and your mind's gonna come in and be like well we can't do that because of this and thank you mind not helpful right now well you don't need that I want you to ask the wisdom of your body your higher self your power center to the truth of your essence of who you are what would be a better way to get that need met and I say that honoring the fact that sometimes let's let's say you need a hug you need physical touch you need physical affection and there could be some times in our lives and it could be for periods of time where you don't really have that in a way that feels safe to your body and nervous system so for example like maybe you know your mom is still around but when she gives you a hug that doesn't feel safe to you because of all the decades of hurt and pain that's been caused that's okay what what we don't want our ourselves to do is then go seeking out that hug that's not safe it's not gonna be helpful but there's always something that can help right and it may take some creativity so one of the things that can really help if you need physical touch and a hug and you don't have anyone available going out to a shelter and hugging a dog like taking that dog for a walk and you know finding one that's you know cuddly and also wants to be loved and like literally just be like can I hug you and then you can sense by the dogs energy give it a hug right and is that what you may be wanting no you may actually want the physical touch of another human and community like I get it but it helps and that is a way we can get some of our needs met until life circumstances catches up to us right the other thing is sometimes we're wanting connection to feel like we're not alone and a lot of us because of the past we've been through our society and because we're not taught to do this instead of intuitively going who do I know that can at least halfway hold space for this or at least tell them I'm sad and ask them for what I need that's the second part we have to also ask for what we need because people are not mind readers right so even if you're in therapy your therapist is not a mind reader they may know you really really really well but they are gonna miss you at times because you're gonna come in with this need and they're not gonna know what it is so we have to ask right so maybe what you do is when you're feeling that way you reach out to the friend in whatever way feels comfortable to you maybe you don't feel like being on the phone that's okay maybe you'd rather text them or send them a voice message and when I've had times like this when I needed connection it wasn't around and there was a time when like I didn't feel like my people could hold space I was like where are my people bring them to me please because these people weren't holding space for me and we can do that we can be in spaces where that's true and we want to honor the truth of that but even one of my good friends who's still one of my dearest friends who is very a surface level person he doesn't go very deep very often and I need people to try to go deep even with him if I were to and I have send him a message to be like hey I just need someone to know that I'm hurting and I'm feeling alone and lonely right now could you please just let me know you're here and can you please remind me I'm okay it's like whatever those words are for you maybe you need to hear you're safe maybe you need to hear you're not alone whatever it is and it takes vulnerability because we have to open our hearts knowing this person may not be able to meet us in it and also knowing that when he replies back kindly which he will and he does it's not gonna be what I actually need it's not gonna feel the hole that I feel like was aching in that moment and that's okay but at least I know I'm not alone in it so it allows me to be able to sit with the breath of that experience more so ask your body body what in that moment could I do instead of this pattern behavior that would be better for me and better allow me to get my needs met maybe it's take a bath maybe it's do art maybe it's sing dance go out nature ride a bike workout whatever it is whatever it is and if you're serious about starting to let go this pattern I want you to imagine put it in your hands put your hands out in front of you if you're able if not just imagine it and put this thing that you're ready to let go up in your hands you have your fists wrapped tight around it you're holding it maybe like this you're just clutching it this is your pattern this is your behavior this is where you go to when things feel uncomfortable to get a break and I want you if it feels resonant if it feels right it now feels like the time I want you to open your hands and say I choose to let this go it's no longer serving me I choose a better way I choose a better way and as we do that I want us to shift into our heart you're not already in your heart you've been in your solar plexus come into your heart take a couple of breaths in and out of that heart space breathing in love unconditional love that's all around you it is all around you even when you can't feel it or see it it is there you're divinely supported and guided and that divinity can mean whatever you need it to mean universe spirit God source whatever it is unconditional love is everywhere pouring into you as you breathe in and then your unconditional love is pouring out as you breathe out and I want you to imagine that to be rose-colored so as you breathe in you see rose-colored love coming in and would you breathe out you're expanding out all around you this beautiful beautiful beautiful pink pink orb orb of light or substance whatever it looks like to you smoke whatever it looks like just pink big vibrant now I want you to imagine what it would feel like what feelings would come up inside of you if you lived more in a state of love love for everything around you love for all the people you see love for the beauty that you see outside when you look at the grass or the snow when you look at the trees you just met it with a place of love and thankfulness thank you sky for being here thank you for being so beautiful how do I not look up more thank you people for being here even in your messiness even when I don't agree with you even when I have no idea why you're doing what you're doing thank you for being here earth would be weird without you I'd be super feeling alone imagine what you would be thinking this were true if love was all around you you'd be thankful to be here you'd be thankful to be able to walk and to experience and to play and to enjoy how would your body feel let it be more relaxed less pressure more beauty surrounding you everywhere being able to fully breathe who would be with you who would be around you or what to be animals to be nature could be on the water what would that be like what would it feel like see it imagine it see what they're wearing see their smiles on their faces and their laughs allow that beauty to come in and flood your whole system willing it to be present outside of you knowing it can exist seeing the stars the moon the rainbows the Sun the rain the snow all of it as beauty love seeing that a raindrop on your face it's just a gentle caress of love what does it smell like what does it taste like and all of your senses involved breathe it in now I want you to stay in this as I guide us to a gentle ending stay in this as long as you like this beautiful breathing in love breathing out love knowing your love knowing you're safe willing that into existence this is an exercise called sifting sensation images feelings and thoughts and you bring to mind what you would love to have present in your reality and then you do what we just did you imagine it being true you allowing yourself to fill it and think it to sense it all of it and if you do this around things that you wish to become true in your life five minutes a day it would literally change your outside world and your inside world so I will leave you with that and encourage you to stay in that as long as you're able and then when you come back out of it maybe you write down in journal what that experience was like for you have a very very beautiful rest of your day