This is meditation to a release,
Let go of old mental,
Physical,
Emotional patterns that cause us suffering.
Begin by taking a position that is comfortable for you.
For me,
This is always sitting up straight,
Dropping my shoulders away from my ears,
Resting my hands in my lap,
Feet on the floor,
Eyes gently closed,
Acknowledging the present state as is,
Comfortable,
Uncomfortable,
Pleasant,
Unpleasant,
We taking all on board,
Acknowledging that it is normal to feel the way you feel right now.
It is part of our human experience,
We are not here to approve it,
To agree with it,
We are here to acknowledge it as is.
The power that you have is not about changing the past,
But acknowledging the present as is and building new,
Healthier relationship with the past situations,
Behaviors,
People.
And that new relationship reflects your wisdom,
Your maturity,
Ongoing journey towards what it is to be human.
And right here at the start,
Connect with your body sensations,
Observe what does your body try to tell you right now,
Is there any particular point in your body that calls for your awareness,
Shoulders,
Jaw,
Stomach,
Throat,
And ask yourself,
Is there anything in particular that this discomfort,
Tension,
Unease reflects,
Person,
Situation,
Thought?
And apply our 4R formula,
React to no thought,
No emotion,
No body sensation,
Resist no thought,
No emotion,
No body sensation,
Retain no thought,
No emotion,
No body sensation,
And return to the breath that is your friend,
Grounding you in this present moment,
Resist no thought,
Retain no thought,
React to no thought,
Return to the grounding breath.
Notice that you are not alone,
That right now you are supported by me,
Who tries to hold the space for you,
And all other meditators that collectively trying to release the grip of the old mental emotional patterns that hold us hostage in the past but are no longer valid in this present moment.
And we experience freedom one breath at a time,
If it helps,
You may use the somatic practice of noticing on the inhale and letting go on the exhale.
Now to save the work of letting go,
Simply take a deeper breath in through your nose and out through your mouth,
Knowing that you can return to this point where you feel safe,
Secure and protected to continue this work at any given time.
You can also use it in the moments of distress,
In the moments when you feel unsafe and you need grounding,
Referring to the inner resources and inner wisdom that you possess.
Recognize once again that you are not alone in this work,
But you are part of a great collective of people that together work on releasing the unhealthy patterns that held us hostage in the past but no longer have power of who we are in this present moment.
So now to conclude,
Put a hand on your heart,
Give yourself thanks for the time and courage and take one more deep cleansing breath in through your nose and out through your mouth.
On time,
Open your eyes and welcome back.
