Breathing Out: A Practice Of Letting Go

In this practice,

We will focus on the out-breath.

There is an important reason for this.

The out-breath carries the quality of letting go,

Of relaxation and openness.

Each time we breathe out,

We can see it as a gesture of release.

The in-breath,

By contrast,

Has more of a quality of grasping or holding on.

So here,

We simply use the natural quality of the out-breath to encourage ourselves to relax,

Let go and be where we are.

So let's begin by finding a comfortable position.

Take your posture and feel the presence of your body and take a moment to sit down and rest fully in your body.

Connect with your basic sense of well-being and now bring gently attention to your out-breath.

If you'd like,

You may close your eyes or simply lower your gaze towards the floor.

As always,

Notice when you are thinking,

Don't judge,

Just gently come back to the out-breath.

Stay with your out-breath,

Breathe deeply and slowly.

There is no need to worry if you also notice the in-breath.

Just remember that each exhale can let go a little bit more.

Let go and be present.

Notice how you are breathing without trying to control.

If your breath is shallow,

Let it be shallow.

If your breath is deep,

Let it be deep.

Allow your breath to be exactly as it is.

Just as breathing happens by itself,

We can simply and gently observe.

Feel the simplicity of watching the breath.

When thoughts arise,

Let them come as if greeting an old friend.

Notice them.

Make a simple mental note.

Thinking,

Thinking.

And then gently return your attention to the next out-breath.

With each out-breath,

Let go.

Feel the breath dissolve into the space around you.

And in that moment,

Simply be.

Continue like this.

Feeling the body going out with the breath.

Dissolving.

Returning again and again.

Over time,

The more you practice,

The easier it becomes to let go and rest in the present moment.

You can always come back to this simple practice whenever you need.

And when you feel ready,

Gently open your eyes,

Bringing the sense of ease and presence into the rest of your day.