Claire Bagness

Berwick-upon-Tweed, United Kingdom

Sylvia

Culpeper, VA, USA

Radhe Lesny LMFT, SEP

Pleasant Hill, CA, United States

Joanne MH

Cass

Wheat Ridge, CO, USA

Fionah

Cebu City, Philippines

Pause your busy day to release tension through deep breathing and rest alertly in the present moment.

Breathing Meditation

Health & Happiness

Letting Go

Concentration

Buddhism

Traditions

English

This short guided meditation helps us to reset ourselves during a busy day. In it, we practice letting go - of our out breath, of our anxiety and tension. We use a short poem to help us, drawn from 'Deep is the Hunger' by Howard Thurman:

I abandon all that I think I am, 
All that I hope to be,
All that I believe I possess.
I let go of the past,
I withdraw my grasping hand from the future,
And in the great silence of this moment
I alertly rest my soul.

Break In A Busy Day

 You can do this whenever you have a few moments during a busy day. When you're walking or sitting, maybe pausing during your lunch break. Just take a few minutes to come home to your body and be really there for yourself. So you can have a relaxed, comfortable position. Just sensing the position of your body. Any movement or motion that you're aware of. Taking a moment to sense what life is like for you in this moment. Just sensing how you're feeling without getting caught up in the story. So if you're feeling cross or worried or under pressure, that's okay. We can simply name it to acknowledge it. Deliberately accept that this is what's true for me in this moment. Allowing your attention to come back to your breath. And we'll take a deep breath in, filling your lungs. And breathing out through your mouth, big exhale to empty your lungs fully. Deep breath in again. And a long, controlled, slow out breath. Using our breath to help our body let go. Third breath in, really deep and filling. And then a slow, full release. Letting go. If it's comfortable to lay a hand to be in contact with your body, you might have your arms folded, just your hands resting on your thighs. Just noticing where your hands are connected with your body. You can always lay one hand over another and hold your hand for a moment. An awareness of your breath. Allowing yourself to be more interested in your out breath. Drawing your attention to this out breath where your body lets go and relaxes. I abandon all that I think I am. Just staying with your out breath. I abandon all that I think I am. All that I hope to be. All that I believe I possess. I let go of the past. I withdraw my grasping hand from the future. And in the great silence of this moment, I alertly rest my soul. Just maintain your awareness on your out breath. Allowing your attention to rest there. This releasing that your body is doing. Molecule by molecule. With every out breath. Allowing your whole body to sense the release that happens with every out breath. What that feels like physically is dropping of tension. And what else could we let go of apart from air that is no longer nourishing us. What else could we release or set down or unclip in this moment. I abandon all that I think I am. All that I hope to be. All that I believe I possess. I let go of the past. I withdraw my grasping hand from the future. And in the great silence of this moment, I alertly rest my soul. Releasing. With every out breath, releasing. Now allow your attention to come to your in breath. A moment of drawing in fresh, nourishing air. Sensing your breath being infused with this awake energy that can wake up every cell in your body. Bringing vitality and refreshment. It can bring deep nourishment to every single cell. Sensing every cell catching this vitality. This vibrancy and light. Drawing in nourishment with every breath. And you might try a little sigh. A happy sigh. Nice to be cared for. And as you move on through your day, may you step into each moment with kindness and awareness and grace. Thank you.