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 let-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.