Release What is No Longer Serving You: A Mini Meditation

This week's short meditation uses a visualization to help you let go of what is no longer serving you. This soothing meditation encourages you to identify a burden, negative thought pattern or maybe even a situation you have been struggling to let go of, and gently guides you through releasing it.

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Transcript

Hannah Castillo: Welcome to the Love Your Calm podcast. Mini Meditations to help you slow down and find your balance in this fast-paced world. 

Hello and welcome.

This week's short meditation uses a visualization to help you begin to release what is no longer serving you. It'll leave you feeling lighter and more relaxed.

Let's get started.

Begin by taking a moment to find a position that feels good for you today. You can take any movements you might need, taking any cues from your body until you settle into a position that feels comfortable for you. If it feels safe for you, consider closing your eyes or maybe just soften your gaze as you settle into your breath.

I invite you to shift your awareness to your body. Do a quick scan here and notice any areas where you might feel tightness or discomfort. With each inhale, begin to invite in a sense of peace and relaxation and with each exhale start to release any tension you may be holding, softening just a little.

If it is comfortable for you, begin to picture a beautiful garden filled with bright, colorful flowers. As you continue with your natural breath here, you begin to scan the garden, looking all around, noticing that one of the flowers near you has wilted and is ready to be removed. This wilted flower represents a burden, negative thought, or maybe a situation that is no longer serving you.

As you inhale, fully, reach down and on the exhale, picture yourself picking this wilted flower, preparing to remove it from the garden. As you hold it in your hands, feel the weight of it, acknowledge its presence and any lessons it might have taught you along the way, and then with your next exhale, gently release it, watching it as it falls into the soil of the garden, allowing it to become nourishment for new growth. Watch as the flower sinks into the earth, transforming into energy that supports the growth and renewal of the garden around you.

You can repeat this process as many times as you need. Inhale, identifying any remaining wilted flowers that are ready to be removed. And exhale, slowly, picking the wilted flower and releasing it into the soil, feeling lighter every single time.

Take a couple of rounds of breath here on your own, removing any wilted flowers, taking note of any shifts in your body after releasing what no longer serves you and when you are ready, begin to bring your awareness back to the space around you. Take any movements you may need and when it feels comfortable for you in your own time, slowly open your eyes, feeling lighter, more relaxed and ready to return to your day.

Thank you for joining me for this short meditation. My name is Hannah and it means so much to me that you've chosen to spend a few minutes of your day here with me.

If you found this practice helpful, consider sharing it with a friend who could also find it beneficial. Take a minute and leave a review that will help make it easier for others to find the practice.

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And as always, thank you for helping me to spread the word that including a few minutes of meditation in your day really can make a difference.

Until next week...