In this meditation session I’ll share my best meditation script for letting go.
This meditation script has helped me with non-attachment, helped me to stop being stubborn, to accept that change is inevitable in life, and to live in the moment. And I am confident it will do the same for you too.
The text of the script is designed to help you overcome attachments. The words and the instructions are specifically written in a way that will help you to let go.
Before we get to the script, let me briefly touch on the meaning of letting go and non-attachment.
Letting go and living in the moment is essential for happiness. It is about being a free-spirited person.
Tibetan siddh Jetsun Milarepa states that we need to let go and accept the temporary nature of reality. In Zen there is the Chinese idea of “wú niàn” (無念), which means to be without thought, according to The Platform Sutra of the Sixth Patriarch.
The meaning of letting go is to detach from thoughts and desires. It means not being consumed by the mind and by ideas of right and wrong. It means not overthinking [READ: Meditation for Overthinking]
With that in mind, let’s look at the meditation script for letting go. And while letting go, you might also like to contemplate what it really means to “let go”. Be mindful of the very nature of letting go. Aim to surrender to reality and let the universe take you in its arms.
Meditation script for letting go [20 minute session]
1: [1 minute] Assume a proper meditation position so you can let go physically, either lying down or sitting down.
As you might know, the mind is inexorably linked to the body. What the mind thinks, the body feels, and vice versa. That’s why, if you want to let go psychologically, you need to let go physically too. And that means adopting a proper meditation position.
To use meditation to let go, we need the body to let go too.
You will know if you have the right meditation position because you will feel your entire body relaxing. The floor (or seat) will take your weight, and you won’t need to hold yourself.
Make sure your body is relaxed, that the ground or chair is supporting your weight, and that you have good posture. At the same time, do not be too strict about posture. As Dogen explains in the Fuken Zazengi, posture is only one small part of meditation
The reason posture is a part of our letting-go meditation script is that there is a direct link between posture and states of mind [according to research in the article Opening the mind through the body: The effects of posture on creative processes, by Valentina Rita, Andolfi Chiara Di Nuzzo, Alessandro Antonietti, published in the Thinking Skills and Creativity Journal].
2: [1 minute] Set the intention to let go. Recite the mantra, “I am letting go”.
You want to set your intention before you begin to meditate. That way, you have a clear idea of what you are going to accomplish through your meditation. Wayne Dyer said, “Our intention creates our reality.” By setting the intention to let go you are helping to create that reality.
Tell yourself that you are going to let go and surrender to the universe. The simple mantra “I am letting go” can help. You can choose to recite this mantra through the meditation or use a more traditional spiritual mantra such as “Om Namah Shivaya” (“I honour the divine within me”).
You do not have to use a mantra if you do not want to, but they can help to focus the mind. Research by Rozalyn Simon et. al published in the Journal of Cognitive Enhancement shows that mantras can help to relax and focus the mind, which is why they are often beneficial in meditation.
3: [5 minutes – 10 minutes] Close your eyes and meditate on your breath
As a meditation teacher, I always recommend that you start your meditations with mindful breathing (Buddhist Anapanasati). The reason is that you need to begin to relax your mind before you can truly meditate. You can’t just go from your regular attached existence to non-attachment (Buddhist nekkhamma, from the Pali canon). You need to relax and open your mind. That’s why mindful breathing is so helpful.
4: [5 minutes] Continue to breathe mindfully while also labelling your thoughts and detaching from them
Naturally, when we are doing a meditation script for letting go, we need some idea of what we are letting go of. The main thing you are letting go of is thoughts, feelings, and beliefs.
Often in life, we view mental phenomena (such as thoughts and feeling) as being a part of us, which is why we become attached to them, because we identify them with the self. This part of our meditation script for letting go focuses on letting go of thoughts and feelings.
To let go of emotions, thoughts, beliefs, and feelings, observe them and label them. Notice how thoughts and feelings come into your conscious awareness and then dissipate. Their coming and going is normal. They are not permanent. They are ethereal. Observe your thoughts and feelings as though they were just abstract things floating by you.
Research shows that labelling thoughts makes us less reactive to them, which in turn helps us to let go of them [University of California – Los Angeles. “Putting Feelings Into Words Produces Therapeutic Effects In The Brain, Matthew D. Lieberman et. al.”].
5: [5 minutes – 10 minutes] Let go of your body by moving your conscious awareness away from your body and viewing the body as something separate from yourself
Many of the things that we become attached to relate to the body. For instance, we can be attached to our body image, or certain body conditions, or even certain sensations that occur in the body.
We identify aspects of the body as being part of the self. Because we view them as part of the self, we cling to them, which prevents us from letting go. That is what this part of our letting-go meditation script is about.
Zoom out of your body and view it as a separate object.
To do this, begin by noticing where your mind is. Where is the centre of your awareness? Imagine that awareness is a thing. Gently move it away from the body while observing the body. Aim to view your body as a separate thing to yourself. Observe it as you would observe a regular object (an object that is not part of your “self”).
6: [10 minutes] Let go and surrender to the universe by performing “open meditation” (letting the entire world enter your mind freely, without judgment).
When we talk about “letting go” in meditation, what we really mean is surrendering to the universe. And to surrender to the universe means to let the universe flow freely through us, without trying to block it, without fighting it, and without judging.
To achieve this state of letting go, we want to perform an open meditation.
To do this, imagine that you are dropping your mind. You are letting go of conscious control and simply placing your mind at rest. Now let the entirety of your surroundings flow through your mind. I find that the best way to do this is to imagine that I’ve come to a complete stop, that I don’t exist, and that the world is simply occurring around me while I lie here.
There’s a reason we use open meditation for letting go. It is the best meditation for detaching from our regular modes of thinking, and it opens the mind to new possibilities [Focused attention, open monitoring, and loving kindness meditation: effects on attention, conflict monitoring, and creativity – A review, Dominique P. Lippelt, Bernhard Hommel and Lorenza S. Colzato, Cognitive Psychology Unit, Institute for Psychological Research and Leiden Institute for Brain and Cognition, Leiden University, Leiden, Netherlands].
7: [1 minute] Finish by opening the eyes and telling yourself you are going to roll with the universe
To finish this letting-go meditation script, slowly open your eyes and tell yourself that you are letting go and opening yourself up to the universe.
And that is my best meditation script for letting go! If you would like to learn meditation and let go, book an online meditation lesson with me today.
Opening the Mind through the Body: The Effects of Posture on Creative Processes
February 2017Thinking Skills and Creativity 24
Simon, R., Pihlsgård, J., Berglind, U. et al. Mantra Meditation Suppression of Default Mode Beyond an Active Task: a Pilot Study. J Cogn Enhanc 1, 219–227 (2017). https://doi.org/10.1007/s41465-017-0028-1
University of California – Los Angeles. “Putting Feelings Into Words Produces Therapeutic Effects In The Brain, Matthew D. Lieberman et. al. https://www.scn.ucla.edu/pdf/AL(2007).pdf
Focused attention, open monitoring and loving kindness meditation: effects on attention, conflict monitoring, and creativity – A review
Dominique P. Lippelt, Bernhard Hommel and Lorenza S. Colzato* https://doi.org/10.3389/fpsyg.2014.01083