Podcast script: Mindful meditation – Letting go

Music credit – Snowflake BORRTEX

Hello and welcome to part 3 of 5 mindful meditations.

This relaxation is going to look at using the breath to enable you to let go.

Let go of thoughts, feelings and tension from both the body and mind.

So find yourself a comfortable position, be this sitting or laying the choice is yours.

*** Music starts***

Adjust your shoulders, adjust your hips.

Give yourself permission to relax.

Softly close your eyes.

Become aware of your breath.

Breathe in, breathe out.

Allow the in breath to fill your body, then as you breathe out, let your body feel heavy.

Take a moment to feel how deeply you breathe in, how deeply you breathe out.

How nice it feels to have the opportunity to focus on your breath.

Now imagine you are holding 2 balloons, one in each hand.

The string soft and kind to your skin, you feel the gentle pull of the balloons as they move gently with a passing breeze.

As you breathe you begin to notice the balloons start to move to the tune of your breath.

Breathe in, see the balloons rise slightly higher into the sky.

Breathe out, see the balloons sink slightly towards you.

Allow your breath and balloons to connect.

Watch the balloons move effortlessly with the rhythm of your breath.

Notice what colour you have given the balloons.

The balloons represent 2 things.

Your body.

Your mind.

Bring your attention to the balloon which represents your body.

As you breathe, focus on your body.

How it feels in the position you are in, any areas you feel tension, any areas you feel pain.

Breathe and observe your body.

With the awareness of your body, send the tension and pain into the balloon, feel how what you have been holding in your body travels up the string and into the balloon.

As the balloon fills with what you feel in your body, does the balloon start to change colour. A colour you feel represents tension or pain from within your body.

Notice how your body feels as you move these feelings from your body to the balloon.

Breathe deeply and allow any last feelings or tension to move into the balloon.

Breathe in and observe all the feelings now within the balloon.

As you breathe out. Let go of the balloon and watch the feelings of tension and pain leave you.

Gently floating away.

Watch as the balloon floats away, does your breath begin to slow even more, as your body relaxes deeper.

Notice how it feels to let go of tension and pain from your body.

Be aware of how it feels to let go, as the balloon gets smaller and smaller the further away it gets.

Until finally, it is gone.

Notice how the out breath allowed you to let go of tension and pain from the body.

Bring your attention to the balloon which represents your mind.

Breathe and focus on your mind.

The thoughts, how busy the mind can be.

As you breathe in notice the thoughts that are in your mind.

As you breathe out, allow your thoughts to travel down your neck, shoulder and arm to the string you hold in your hand.

Watch as your thoughts fill the balloon with each out breath.

Notice how your mind begins to feel as you move the thoughts to the balloon.

Breathe deeply and notice how the balloon is filled with your thoughts.

Does the balloon begin to change colour to represent your thoughts.

Observe the balloon as you breathe in and breathe out.

Notice all the thoughts you have put into the balloon.

Breathe in deeply.

Then as you breathe out, let go of the balloon.

Watch as your thoughts slowly float away from you.

Does your breath begin to slow more? Does your mind begin to feel clearer?

Watch as the balloon with your thoughts gently floats higher and higher into the sky.

Until finally it is gone.

Enjoy how it feels to let go with each out breath.

To let go of tension, pain, thoughts.

Become aware of how you now feel in body and mind.

How letting go can be as simple as letting go of a balloon.

All you have to do is be brave enough to let go when you feel ready.

Take one more nice deep breath in, deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***

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