Hello,
Welcome to this meditation on letting go and welcoming in.
My name is Juana and I'm honored to lead you through this journey from tension to relaxation.
Begin by finding yourself a comfortable space that allows for a straight back and deep,
Easy breathing.
Once you have found your sweet spot,
Gently close your eyes and just relax with a big breath in through the nose and out through the mouth.
Land here fully.
Another big inhale and exhale.
Take this moment to feel what is going on in your body.
Does it feel tense and stiff or open and relaxed?
One last big breath in and just let it all out.
It feels good to connect,
Doesn't it?
We live in a world of constant stimulation.
This in turn can create a lot of tension in our bodies that we often hold on to.
This is really about letting this tension go by learning to relax.
Let's take some time to experience the contrast of the two,
Tension and relaxation,
Before we fully let go and enter the present moment.
On every breath in,
I want you to tense up your entire body.
Clench your fists,
Shrug your shoulders up,
Contract your whole body as if you are holding on to something that you refuse to let go of.
On every breath out,
I want you to let it all go.
Unclench your fists,
Drop your shoulders and just melt into a state of complete relaxation.
Ready to experience these two opposing states?
Here we go.
Breathe in and feel your body completely tense up.
Breathe out and let go into relaxation.
Again,
Breathe in and feel the tightness within you.
Breathe out and feel the fluidity that is you.
One last time,
Breathe in and observe how this tension adds undue stress to your body.
Breathe out and notice how letting go releases this pressure in your body.
Now which state do you prefer?
The answer is quite obvious.
The bad news is that many of us walk around in a constant state of tension and we aren't even aware of it.
Even if it isn't as obvious as the state of tension you were just in,
The signs of stress are still evident when you tune in.
Perhaps your jaw is tight or you have signs of muscle tension,
Aches and pains.
Or perhaps you always feel on edge,
Always feel like you have to be on,
Like you have to perform all the time.
The good news is you have just shown yourself that you can transition from one state to the other rather quickly using mindfulness and the power of your breath.
We will now take this time to completely tune in and let go.
Use your connection to your breath to soften your body from top to bottom.
We will start from the crown of your head and begin a slow journey down,
Melting your body gradually into a state of complete and deep relaxation.
Inhale through your nose and out through your mouth.
Feel your body expand as you breathe in and contract as you let the breath go.
Relax your forehead.
Relax your jaw.
Relax your neck.
Breathe in,
Breathe out.
Let go of any tension in your shoulders and arms.
Inhale and expand.
Exhale and let go.
Open your belly.
Loosen up your hips.
Release any tightness in your thighs.
Inhale and expand.
Exhale and let go.
Ease into your knees and all the way into your feet and down through your toes.
Inhale and expand.
Exhale and let go.
Notice how you feel in this space of no resistance.
Continue to find rest in this state.
Allow the breath to come and go as it pleases.
As you breathe in through your nose and out through your nose now.
There is nowhere to be.
There is nothing to do.
But just sit here and breathe.
From this space of stillness,
Ask yourself,
What else have I been holding onto that I need to let go of?
Perhaps you need to let go of a job,
A relationship,
A heavy emotion,
Or maybe a memory from your past.
Ask yourself,
How can I let this go?
Listen,
Really listen to yourself.
Ask for the power and strength to let it go.
Consciously breathe right through this process.
Allow your breath to help you let it go.
When you let go of something,
You really are making room to welcome something new in.
So what are you now welcoming into your life?
Place your hands on your heart and take an inhale in and affirm silently after me,
I welcome all that serves me.
Exhale and affirm,
I let go of all that no longer serves me.
Inhale,
I welcome all that serves me.
Exhale,
I let go of all that no longer serves me.
One last time,
Your most powerful breath yet.
Inhale,
I welcome all that serves me.
Exhale and affirm,
I let go of all that no longer serves me.
And so it is.
As you let go of the old,
You make way for the new.
As you close one door,
Another one opens.
As you turn the page,
Another chapter begins.
Make this new chapter with you as we begin to transition out of this meditation.
Start sensing where your body makes contact with the ground.
Bring movement slowly back into your body.
Wiggle your fingers,
Wiggle your toes,
Sway your head gently from side to side,
And mindfully open your eyes.
Thank you for your breath.
Thank you for letting go.
Thank you for welcoming in.
I look forward to hearing how your journey went,
And do follow for more meditations to come.
It has been an honor letting go with you.
