Physically Letting Go
Like any of the inner exercises we do, it’s all right to experience whatever you get. And if it ever gets uncomfortable, pull out of it and shift your attention elsewhere. It’s also OK to ignore my suggestions, and go with what feels most valuable for you.
OK, relax, eyes open or closed.
Focus on breathing, especially the sensations of breathing from inside your body . . . Like the cool air going down your throat and warm air coming out . . . Like the sense of your lungs expanding and contracting, especially the inside of your chest.
As the breathing is ongoing, let the other contents of awareness just flowing on through – without grasping after them or aversion toward them.
Now, particularly notice exhaling. Use the exhaling to sense or imagine things leaving you: bodily tension; unpleasant feelings such as underlying anxiety or irritation; unwanted busy thinking or planning. If you like, use the exhaling to let go of some or all of the things on your list.
Now, see if you can get a sense of your whole body as you breathe – the whole body breathing. That sense of the whole body could draw you into a spacious feeling that is very peaceful. It may come and go, which is fine. Just invite it back if it does leave.
Now, see if you can relax any sense of top-down control of your breathing. Allow your body to control entirely your breath, just like it would if you were sleeping. Your breath may naturally slow to the minimum necessary.