If you’ve been looking for a guided meditation on letting go, you’re in the right place.
We know how difficult it can be to keep your mind from wandering during meditation.
A letting go meditation script can make all the difference with your focus, so you can choose the thoughts that guide you.
You’ll be using scripts anyway — whether you choose them or allow your mind to revisit old ones.
Why not use one that can help you move on?
Does Meditation Help Letting Go?
Whatever you do to help you let go of the past, the main prerequisite is actually wanting to let go — which is easier said than done.
It’s also worth considering whether you’ve really dealt with a painful experience you’d like to leave behind. It’s harder to let go of the past when you’re not done learning from it.
If you’ve learned all you can, though, it’s time to move on. And a morning meditation habit can help you finally let go.
Consider the benefits:
- No more obsessing over past mistakes or lost opportunities
- More attention and energy for present concerns and relationships
- Greater ability to enjoy life and pursue your interests
- Improved mental, emotional, and physical health and well-being
- Freedom to act without feeling constrained or limited by the past
How Do I Surrender in Meditation?
The only surrendering you can do is to give up the idea that your focus during meditation will always (or ever) be perfect.
Even with a script, if you’re like most people, your mind will suggest distractions.
You’ll have to keep dragging your attention back to your breath or to the words in the script or to whatever you’re supposed to focus on. And your brain will keep suggesting something more interesting. It’s good at that.
That said, there are a few things to keep in mind when those distractions come:
- You’re giving yourself a mental and physical break from uninvited thoughts.
- You can accept those thoughts as inevitable without making them your focus.
- The presence of those distractions doesn’t mean you’re not doing it right.
Your surrender doesn’t have to be perfect. Doing your best is enough.
Letting Go Meditations: 5 Meditation Scripts for Letting Go
Read through these letting go meditation scripts to get a sense of how they might help you. If it helps, imagine a favorite actor is reading them with a soothing voice.
Body Scan Script
Take a moment to ensure you are in a comfortable position, either sitting or lying down. Release any tension from your jaw, forehead, and shoulders. Take in a deep breath, exhaling slowly.
Bring your attention to your eyes. Imagine a thick cloud of deep relaxation spreading from the inside of your eyelids, floating down through your mind. The cloud expands, covering your entire body from the inside.
Bring your awareness to your right shoulder and slowly down your right arm. Move your right fingertips slightly. Now, bring your attention to your left shoulder, moving down your left arm. Feel any muscle tension release through your fingers.
Now imagine the cloud trailing down your upper back, tracing your spine all the way to your tailbone. Bring your awareness to your left leg, moving down: left hip, thigh, knee, calf, and ankle. Move your toes. Now trace your awareness to your right leg: right hip, thigh, knee, calf, and ankle. Move your toes once again.
As your muscles release, you feel the cloud come to rest in the center of your chest, bringing steadiness to your breath.
Take a comfortable seat, or lie down in a safe, supportive position. Ensure that your chest is open, allowing room for your breath to expand.
Now take a moment to set an intention. What is it that you hope to gain in this breathing meditation? How will your breathing impact the rest of your day? With each exhale, what do you hope to let go of?
Now take a deep breath in through your nose. Feel your chest and stomach area expand. Imagine inhaling fresh, healthy air. Hold it in for a moment, then slowly breathe it out.
As you exhale, you feel yourself relaxing, sinking into your supportive surface.
Breathe in again, a little longer this time. Feel the oxygen entering your lungs. With each breath, you are inviting energy into your body. Slowly exhale through your mouth, emptying your lungs completely.
Repeat, bringing your full awareness to the ever-reliable pattern of your breathing.
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“What Are You Holding Onto?” Script
Take a moment to examine your surroundings. Notice anything that strikes you as familiar and anything that is different. Allow your eyes to blink as you choose to accept your environment as it is in this moment.
Now, ensuring you are in a comfortable position, encourage your eyelids to shut slowly. You are now looking inward. Feel your mind open as you examine your thoughts and feelings.
You may picture your mind as a tidy room, each wall lined with bookshelves. Or, perhaps your mind is a storage closet, with boxes and bags filling the inside. Take in as much detail as you can, slowly bringing yourself to accept it.
With that acceptance, you can begin to sort through each worrisome thought.
Take a step towards each item in your mind. What jumps out the most? Which book — or box — seems to speak to you the loudest?
Take a moment to acknowledge it and examine its contents.
Letting Go with Gratitude Script
Now, as you are ready, take a look at your most unhelpful, distracting thoughts.
Remind yourself that these thoughts are not serving you at this moment. Choose each one individually, picking it up in your hands. You may notice that some thoughts are heavy, while others are light and clumsy.
At one point, those thoughts served you in some way, so take a moment to thank them, even as you acknowledge that they’re no longer relevant or helpful to you. Their time has passed.
Know that as you let go, the thought will remain outside your mind, ready to come back if you should ever need it. Because of this, you feel free to dismiss it, choosing instead to focus your energy on those things that serve you.
Enjoying the Moment Script
We find ourselves so often living in the past or the future. It is remarkable the way our minds can comprehend so many different times at once.
We can recall distant memories or form questions about our futures. At any given time, even subconsciously, you are likely examining your experiences.
But while the past and future can help us, it’s difficult to fully experience the present moment when you’re preoccupied with a different time.
So acknowledge this helpfulness. Silently thank your memories and ambitions for the way they’ve served you in the past. Express gratitude for what you’ve learned from your experience with them.
Now, consciously bring your focus to the present. Here and now. Feel your lungs expand with a new breath. Move your fingers and toes, feeling the environment around you.
With your eyes, find four things to look at. Then, shift your attention to your ears and what they are hearing. Notice any smells in the air. And, finally, bring your attention to any tastes that remain on your tongue.
Feel these things completely, examining each sensation as it comes.
How to Use These Short Meditation Scripts
Now that you’ve looked over the scripts, here are some ideas for putting them to use:
- Read the scripts to yourself while listening to music that helps you feel calm.
- Make a recording of yourself reading the scripts — allowing time for silence, too.
- Commit to memory the sentences most helpful to you in a meditation.
- Write down passages that have the most meaning for you, and expand on them.
- Journal about your experiences after a guided meditation using these scripts.
Meditate to Let Go
Letting go isn’t about forgetting, repressing, or dismissing everything that’s happened to you as if its impact doesn’t matter. It’s accepting what’s happened, along with its impact, to learn what you can from it and find peace.
You don’t have to feel fully recovered. Part of healing is acknowledging that you’re not there yet — but you want to head in that direction.
Mediation can help you cultivate a mindset that makes that healing possible.
How do you meditate on letting go? ›
Be stay present in this feeling for just a moment if any thoughts occur that's okay instead ofHow do you meditate and find inner peace? ›
- Close your eyes and inhale deeply. ...
- Relax your shoulders. ...
- Focus on the rhythmic rise and fall of your breath as you inhale and exhale fully. ...
- On the out-breath, exhale any tension that you feeling.
- Allow your being to be filled with peace and calm.
The practice of letting go is fundamental to mindfulness—present moment awareness without judgment. When you start to pay attention to thoughts and feelings through mindful practices, you're bound to notice things you like. You're also bound to notice others you don't. This is where it can be easy to attach.What is the most effective meditation for anxiety? ›
Mindfulness meditation is a technique that can relax the mind and body to help manage stress and anxiety. Mindfulness meditation strives to focus the mind on the present moment, allowing it to notice sensations and feelings without evaluating them.Can meditation help me to let go? ›
Every time we choose not to follow and elaborate on a thought or an emotion when we practice, every time we choose to remain in the fullness and freedom of the present, we're learning to let go. Meditation teaches us that letting go is possible, and not only is it possible, it is a great relief.How do I get inner peace with myself? ›
- Meditate. Meditation is about mental silence. ...
- Take a break from social media. ...
- Practice breathwork. ...
- Be kind to the world around you (and to yourself) ...
- Take a walk in nature. ...
- Laugh as much as you can. ...
- Express yourself. ...
- Practice everyday mindfulness.
- Breathe. 1/14. We do this all the time, but to use your breathing to find stillness, be more careful and conscious about it. ...
- Watch Fish Swim. 2/14. ...
- Exercise. 3/14. ...
- Listen to Music. 4/14. ...
- Help Someone. 5/14. ...
- Go Outdoors. 6/14. ...
- Progressive Muscle Relaxation. 7/14. ...
- Hang Out With a Dog. 8/14.
- 1) Take a seat. Find place to sit that feels calm and quiet to you.
- 2) Set a time limit. ...
- 3) Notice your body. ...
- 4) Feel your breath. ...
- 5) Notice when your mind has wandered. ...
- 6) Be kind to your wandering mind. ...
- 7) Close with kindness. ...
- That's it!
- Practice mindfulness meditation to stay in the present moment.
- Use a positive affirmation as a source of inspiration and to control negative thoughts.
- Do what brings you joy, where you lose track of time.
- Spend some time outside in nature.
- Do some physical exercise that you enjoy.
- Practice mindful breathing.
Letting go is the removal of a strong attachment to anything that makes you unhappy or causes suffering. It means letting go of painful thoughts and memories, harmful desires, anxiety and stress, and unhealthy habits. It's also about learning how to focus on the present moment instead of dwelling on the past.
What is the 3 3 3 rule for anxiety? ›
Follow the 3-3-3 rule.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.
Studies have shown that mindfulness meditation may reduce depression, as well as anxiety and stress. The Society for Integrative Oncology recommends using mindfulness meditation to ease depression and anxiety in cancer patients, and studies have even documented ways in which mindfulness changes the brain.How do you meditate in bed for anxiety? ›
- Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
- Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
- If a thought pops up, let it go and refocus on your breathing.
Focus on a five-count breath:
- Slowly inhale from the belly.
- Then into ribs.
- Then into chest.
- Up into crown of the head.
- Then gently hold the breath for the fifth count.
You can either use this in a class or meditation group, or you can record them for yourself and use them when you need to calm down. In general, these scripts will last no more than 5 minutes, but they can be extended if you so need.How do you relax your mind and anxiety? ›
- Take slow, deep breaths. Or try other breathing exercises for relaxation. ...
- Soak in a warm bath.
- Listen to soothing music.
- Practice mindful meditation. ...
- Write. ...
- Use guided imagery.
- Find a comfortable spot where you can relax.
- Set a timer for three to five minutes.
- Begin by focusing on your breath. ...
- As soon as your thoughts begin to wander, acknowledge the thoughts that come up, let them go, and return your focus to your breathing.
One of the first signs that you're meditating correctly is a sense of heightened awareness. This simply means that you become more aware of your surroundings, and of your own thoughts and feelings. You may notice things that you've never noticed before, or start to pay attention to things that you normally wouldn't.What should you think about when meditating? ›
- The Breath. This is perhaps the most common type of meditation. ...
- The Body Scan. Pay attention to the physical sensations in your body. ...
- The Present Moment. ...
- Emotions. ...
- Emotional Triggers. ...
- Compassion. ...
- Forgiveness. ...
- Your Core Values.
Although it is not an exact science, the consensus seems that to see benefits from meditation, you should aim for at least 10 minutes a day at a minimum. However, each person will respond differently, so it's important to test out longer meditation periods if 10 minutes does not seem to be making a difference for you.
How do I unclog my brain? ›
The point here is to rejuvenate your brain. After five or ten minutes of clearing time, take a brisk walk or take a drink of water to re-energize your mind and body. Stay relaxed and resist the urge to think about the things that are stressing you out or clogging your brain. Don't let your brain go back to freeze-out.How do you calm an overactive mind? ›
- Take a break. Focus on your breathing. Listen to music.
- Spend some time in nature. Try active relaxation. Think of somewhere else.
- Try guided meditation. Get creative.
- Get active. Virtually any form of physical activity can act as a stress reliever. ...
- Meditate. ...
- Laugh more. ...
- Connect with others. ...
- Assert yourself. ...
- Try yoga. ...
- Get enough sleep. ...
- Keep a journal.
Tears and Crying During Meditation
Crying during meditation indicates that within your body, mind, or spirit lives unresolved sadness and loss waiting for an opportunity to be released. Meditation may provide the space and opportunity for that release.
You can meditate lying down any time you'd like to. What's important in meditation posture is to find a pose you can hold comfortably for a long period of time. There are certain types of meditation where lying down may even be preferred. We explore when and how you should lie down to meditate.Why does my body vibrate when meditating? ›
Deepak: Twitching or other physical movements during meditation are commonplace when the body is releasing more intense conditioning or stress. It's possible that this release process is connected to the extra stress burden you have now with your hospital work, but it may also be unrelated to it.Why is 4am the best time to meditate? ›
Traditionally, the best time to meditate was 3am to 4am, i.e. in the early morning roughly 2 and a half hours before the sun had risen. This was because that time was often referred to as the 'ambrosial hours', where the energies of the world and yourself are most supportive to spiritual work.What should I chant while meditating? ›
Om or aum is the most basic and powerful mantra you can chant. This universal mantra will create powerful, positive vibrations in your lower abdomen. It is often combined with the mantra "Shanti," which means peace in Sanskrit. You can repeat aum as many times as you wish for your chanting.Where should I look when meditating? ›
You should lift your gaze only slightly above the horizon. Perhaps you are turning your eyes up at a sharp angle, which would be both difficult and uncomfortable. In any case, do not try to see something in the direction you are looking, as that will divide your attention, which should be completely on the breath.Can too much meditation be harmful? ›
Meditation and mindfulness can cause some negative side effects in some who practice. In a new study, 6% of participants who practiced mindfulness reported negative side effects that lasted for more than a month. These effects can disrupt social relationships, sense of self, and physical health.
Is it better to meditate in the morning or at night? ›
Morning is often considered to be the best time to meditate, since the mind is quiet and fresh. Most of us are also less likely to doze off in the early hours. People who practice every day appreciate morning meditation since it sets a calm and productive tone before the day's activities and distractions begin.Is it OK to listen to music while meditating? ›
Combining music with meditation can deepen the positive effects of both, and bring you greater stress relief. As an added bonus, for many people who are beginners to meditation, or who are perfectionists, music meditation can feel simpler and more instantly relaxing than other forms of practice.