Speaker 1: Welcome to your quiet moment. A deep dive practice. This
Speaker 1: is a longer journey into stillness, designed to walk you
Speaker 1: gently through the landscape of release, where you can set
Speaker 1: down what no longer serves you and return to yourself, lighter, softer,
Speaker 1: more whole. This practice will unfold slowly over the next hour.
Speaker 1: There is nowhere else you need to be. There is
Speaker 1: nothing else you need to do. You are here, and
Speaker 1: that is enough. Take a moment to arrive here fully
Speaker 1: wherever you are right now, allow this to become the
Speaker 1: only place that matters for the next hour. The world
Speaker 1: outside can wait, the tasks, the worries, the to do lists.
Speaker 1: They will be there when you return. Right now, your
Speaker 1: only job is to be here with yourself, in this breath,
Speaker 1: in this body, in this moment. You don't need to
Speaker 1: do anything special. You don't need to clear your mind
Speaker 1: and perfectly, you don't need to feel a certain way.
Speaker 1: The invitation here is simple. Show up, be present, let
Speaker 1: your breath find its own natural rhythm, and as you
Speaker 1: settle in, know that this time is a gift you
Speaker 1: are giving to yourself, and that gifts given to ourselves
Speaker 1: are not selfish. They are how we refill the wells
Speaker 1: from which we give to every one else. This practice
Speaker 1: is called visualization. For letting go together, we will imagine
Speaker 1: ourselves releasing what we have been holding old worries, old stories,
Speaker 1: old identities, old weights, and creating space for something new.
Speaker 1: Viewuciation is a powerful tool because the mind often cannot
Speaker 1: tell the difference between what is vividly imagined and what
Speaker 1: is real. When we visualize letting go with care and intention,
Speaker 1: the body begins to follow tension sufferings, The breath deepens,
Speaker 1: the heart opens. The nervous system received a message that
Speaker 1: it is safe to release. So as we begin, bring
Speaker 1: to mind something you have been caring. It might be
Speaker 1: a worry that has been with you for days, weeks
Speaker 1: of use. It might be a relationship you have been grieving.
Speaker 1: It might be an identity you have outgrown. It might
Speaker 1: be a hope that did not unfold the way you wished.
Speaker 1: It might be anger or regret or quiet shame. Whatever
Speaker 1: it is, let it rise into your awareness now, gently,
Speaker 1: without judgment. You don't have to name it perfectly. You
Speaker 1: only have to acknowledge that it is there and that
Speaker 1: you are ready to set it down.
Speaker 2: We will hold this thing.
Speaker 1: Together in awareness, and then when you are ready, we
Speaker 1: will release it, not with force, not with anger, with love,
Speaker 1: with breath, with the trust that letting go is itself
Speaker 1: an act of creation. You are making room for.
Speaker 2: What wants to enter.
Speaker 1: Next.
Speaker 2: Let us begin.
Speaker 1: Find a comfortable position now, one that allows your body
Speaker 1: to feel supported. If you're sitting, let your feet rest
Speaker 1: on the floor, or your legs cross easily. If you
Speaker 1: are lying down, Allow your whole body to be held
Speaker 1: by the surface beneath you. Let your spine be long,
Speaker 1: your shoulders soft, your jaw unclinched. Let your hands rest
Speaker 1: wherever they feel natural, on your belly, on your sides,
Speaker 1: by your sides, palms up to receive. Take a deep
Speaker 1: breath in through your nose slowly, and release it through
Speaker 1: your mouth with a long, gentle sigh. Let this side
Speaker 1: be a small letting go already a first offering to
Speaker 1: the practice. Sigh it out fully until there is no
Speaker 1: air left, and then let the inhale arrive on its own,
Speaker 1: and now another inhale, Feeling the breath fill your belly first,
Speaker 1: then your reps, then your chest and exhale, letting the
Speaker 1: air leave without rushing, without forcing, Just allow each exhale
Speaker 1: is a quiet release. Each inhale is a quiet welcome.
Speaker 1: Let your breathing find its own pace. Now there is
Speaker 1: no right way to breathe. There is only your way.
Speaker 1: In this moment, let the breath move through you like
Speaker 1: a soft tide, arriving and receding, arriving and receding, the
Speaker 1: way the ocean touches the shore, without effort, without hurry.
Speaker 1: The breath has been moving through you since the moment
Speaker 1: you were born, and it will continue long after this
Speaker 1: prexare end. You don't have to control it. You only
Speaker 1: have to notice it. You only have to let it
Speaker 1: be as you breathe. Notice the points where your body
Speaker 1: meets the surfaces around you, the weight of your hips
Speaker 1: on the chair or the floor, the backs of your arms,
Speaker 1: the backs of your legs, the crown of your head
Speaker 1: lifted gently toward the sky. You are supported, You are held,
Speaker 1: You belong here. The earth, in its quiet way, is
Speaker 1: holding you up. Right now. You don't have to hold
Speaker 1: yourself up. You can let go just a little and
Speaker 1: be carried. And if thoughts come, and they will, because
Speaker 1: the mind is always moving, always sorting, always planning, that
Speaker 1: is perfectly fine. Notice them the way you might notice
Speaker 1: clouds passing across the sky. You don't need to chase them,
Speaker 1: You don't need to push them away, You don't need
Speaker 1: to follow them into the stories they offer. You only
Speaker 1: need to see them, and then gently bring your attention
Speaker 1: back to the breath, back to the body, back to
Speaker 1: this moment. You are safe here, You are exactly where
Speaker 1: you need to be. Nothing is required of you but
Speaker 1: this to be here, breathing, present, willing. Now we will
Speaker 1: begin to imagine together a landscape inside you. Visualization works
Speaker 1: best when you let the images come softly, without forcing them.
Speaker 1: There is no need to see anything specific. If pictures arise,
Speaker 1: let them. If only feelings arise, let those be enough.
Speaker 1: If nothing arises at all, that is also fine. The
Speaker 1: mind knows how to do this work in its own way,
Speaker 1: in its own time. Trust whatever comes.
Speaker 3: Bear.
Speaker 4: Then, and as you breathe out, imagine that you are
Speaker 4: walking slowly along a path. The path is one you
Speaker 4: have walked many times before, a path that leads to
Speaker 4: a place that is yours alone, a place of quiet
Speaker 4: and beauty that no one else can enter. The path
Speaker 4: is soft beneath your feet. Maybe it is grass, maybe
Speaker 4: it is earth. Maybe it is sand. The air around
Speaker 4: you is calm and mild.
Speaker 1: The light is gentle, the kind of light that comes
Speaker 1: just after dawn or just before dusk, when the world
Speaker 1: is hushed and waiting, when even the birds seem to pause.
Speaker 1: With each step, you feel yourself becoming lighter. With each step,
Speaker 1: the weight of the day begins to fall away behind you.
Speaker 1: You don't need to look back at it. It is
Speaker 1: simple there, growing more distant with each breath. Whatever happened
Speaker 1: before this moment, the conversation that didn't go well, the
Speaker 1: worry that woke you at three in the morning, the
Speaker 1: small grief you have been carrying like a stone in
Speaker 1: your pocket. It is loosening its grip on you now
Speaker 1: it is fading into the path behind you. After a
Speaker 1: few moments of walking, you arrive at a clearing. The
Speaker 1: clearing is open and round, and at its center there
Speaker 1: is a single, beautiful tree. This tree has been here
Speaker 1: as long as you can remember. It is yours. It
Speaker 1: has witnessed everything you have carried and everything you have released.
Speaker 1: It has stood through every season of your life, and
Speaker 1: it has never judged you, never rushed you, never asked
Speaker 1: you to be anything other than what you are. Take
Speaker 1: a moment to look at the tree. Notice its trunk, strong,
Speaker 1: rooted deep into the earth. Notice its bark, the texture
Speaker 1: of it, the way it holds the history of every
Speaker 1: year it has lived. Notice its branches reaching upward and outward,
Speaker 1: like arms open to the sky. Notice the leaves moving
Speaker 1: gently in a breeze. You can barely feel each leaf
Speaker 1: catching the light in its own way. Notice the way
Speaker 1: the tree stands, patient, unhurried, ancient, alive. It does not
Speaker 1: try to be anywhere other than exactly where it is.
Speaker 5: This tree is.
Speaker 1: A symbol of you, rooted in the ground of your
Speaker 1: own being, reaching toward the sky of your own possibility.
Speaker 1: Standing through every storm, every stone morning, every ordinary afternoon.
Speaker 1: The tree does not struggle against the wind. It bends,
Speaker 1: it breathes, it continues, And so in your own way,
Speaker 1: have you continued. Walk closer to the tree. Now, place
Speaker 1: your hand on the trunk. Feel its texture, rough, real, alive.
Speaker 1: Feel the warmth of it or the coolness of it,
Speaker 1: depending on the weather of your imagined world. And as
Speaker 1: you touch it, let yourself feel your own rootedness, your
Speaker 1: own strength, the quiet, enduring truth of who you are.
Speaker 1: Beneath every story you have told about yourself, Beneath every
Speaker 1: mask you have worn, beneath every role you have played,
Speaker 1: beneath every wound you have carried. There it is you, steady, real, Here.
Speaker 1: You are, like this tree you have endured, You are
Speaker 1: still have, and you will continue to be here long
Speaker 1: after this practice ends, long after you have forgotten the words,
Speaker 1: long after the breath has carried you into whatever comes next. Now,
Speaker 1: still standing near your tree, take a slow breath in,
Speaker 1: and as you read out, allow the thing you have
Speaker 1: been carrying to appear before you. Don't force it. Let
Speaker 1: it come in whatever feels right. It might be an image,
Speaker 1: a color, a shape, a small object in your hands.
Speaker 1: It might be a memory. It might be a feeling
Speaker 1: more than a picture. It might be a person, a place,
Speaker 1: a version of yourself you are ready to leave behind.
Speaker 1: All of these are welcome, All of these are honored.
Speaker 1: Here whatever has appeared, to look at it with kindness.
Speaker 1: This thing you have been carrying, it came into your
Speaker 1: life for a reason. Maybe it taught you something, Maybe
Speaker 1: it protected you for a while. Maybe it served you
Speaker 1: when you needed it most. Even if it has since
Speaker 1: become heavy, even if it no longer fits, even if
Speaker 1: you have outgrown it. It was not meaningless. Nothing you
Speaker 1: have carried has been meaningless. Acknowledged it, thank it silently,
Speaker 1: or allowed for what it gave you, wel it taught you,
Speaker 1: for the way it shaped you into who you are today.
Speaker 1: Even the painful things have been teachers. Even the losses
Speaker 1: have made room for something. Even the regrets have softened
Speaker 1: into wisdom if you let them. Even the anger has
Speaker 1: protected something tender in you that was not yet ready
Speaker 1: to be seen. Take a moment now to really feel
Speaker 1: this acknowledgment. Let your heart soften around what you have
Speaker 1: been holding. You are not rejecting it, You are not
Speaker 1: pretending it did not happen. You are honoring it. And then,
Speaker 1: when you're ready, you are allowing it to complete its
Speaker 1: time with you, the way a guest eventually leaves the
Speaker 1: dinner party, the way a season eventually gives way to
Speaker 1: the next, with grace, with gratitude, with the understanding that
Speaker 1: nothing stays forever, and that this, too, is part of
Speaker 1: what makes life beautiful. Breathing slowly, hold the breath for
Speaker 1: a moment at the top, feeling the fullness, feeling the
Speaker 1: air expand every part of you and Breathe out slowly,
Speaker 1: beginning the process of release. Letting the breath begin the
Speaker 1: work the body will finish. Look again at the thing
Speaker 1: you've been carrying now, imagine that it has a weight.
Speaker 1: It might be light like a fever, or heavy like
Speaker 1: a stone. It might be the size of a pebble
Speaker 1: or the size of a boulder you have been dragging
Speaker 1: behind you for years. Either is fine. Notice how heavy
Speaker 1: it feels in this moment. Notice the way your arms ache,
Speaker 1: or your shoulders rise, or your chest tightens just from
Speaker 1: holding it. Notice how much energy you have been spending
Speaker 1: all this time on carrying this one thing. And now,
Speaker 1: in your imagination, see a place at the base of
Speaker 1: your tree, where the earth is soft and dark and ready.
Speaker 1: It is a place prepared for receiving. It has been
Speaker 1: waiting for this moment, perhaps for a very long time.
Speaker 1: The soil there is loose and welcoming. It is not cold,
Speaker 1: it is not harsh. It is the kind of earth
Speaker 1: that receives without judgment, that holds without grasping, that transforms
Speaker 1: everything it touches into something that can give liw Slowly,
Speaker 1: with reverence, bend down and place what you have been
Speaker 1: carrying into the earth. Let your hands open, Let the object,
Speaker 1: or the image, or the feeling settle into the ground.
Speaker 1: Don't drop it, don't throw it. Place it there the
Speaker 1: way you would place a sleeping child into a soft bed, gently,
Speaker 1: with care, with.
Speaker 6: The full attention of your heart. Stay with this moment.
Speaker 6: Feel your hands opening, Feel the likeness that begins to
Speaker 6: move through your body as the way it leaves your arms,
Speaker 6: your shoulders, your chest, to your back. You might feel
Speaker 6: a weight of emotion rise, a sudden well of tears,
Speaker 6: or a quiet sob or a deep, full breath you
Speaker 6: didn't know you were waiting for. You might feel a
Speaker 6: quiet sigh of relief. Might feel nothing at all, And
Speaker 6: that is fine too. Whatever is here is welcome.
Speaker 1: Let whatever is here be here. Now, take both hands
Speaker 1: and gently cover what you have placed in the earth,
Speaker 1: as if you were tucking it into bed. Press the
Speaker 1: saft soil over it with care, pat it gently, and
Speaker 1: whisper silently or aloud in whatever words feel true to you.
Speaker 1: I release you, I thank you, I let you go.
Speaker 1: And then imagine that the earth begins to absorb what
Speaker 1: you have given it. The object soften stulls becomes part
Speaker 1: of the soil, Any pain carried is transmuted into nourishment.
Speaker 1: Any fear becomes wisdom, Any grief becomes quiet acceptance. Any
Speaker 1: anger becomes the warmth of the sun. Nothing is wasted,
Speaker 1: Everything becomes food for new growth. The earth does not
Speaker 1: judge what it receives. It simply receives and transforms and
Speaker 1: gives life. Stand up slowly, now, step back. Look at
Speaker 1: the place where you lay down your burden. See how
Speaker 1: the earth has closed over it, soft and whole, as
Speaker 1: if it had never been disturbed. And notice in the
Speaker 1: soil the smallest, brightest green shoot beginning to emerge, a
Speaker 1: single point of new life growing from what you released, tender, bright, alive,
Speaker 1: the beginning of something you could not have made room
Speaker 1: for while you were still carrying what you carried. This
Speaker 1: is the gift of letting go, not lost creation, not emptiness. Space,
Speaker 1: the kind of space into which new things can grow,
Speaker 1: the way a forest grows from the fallen trees of
Speaker 1: previous season. There may be more to release. Often when
Speaker 1: we said one thing down, we discover there were other
Speaker 1: things beneath it, quieter, older, more tender, things we did
Speaker 1: not even know we were carrying, because they had been
Speaker 1: there so long things we have forgotten we had the
Speaker 1: option to put down. Let us release these now. Take
Speaker 1: a slow berth in, and as you breathe out, allow
Speaker 1: another layer of what you have been carrying to appear
Speaker 1: before you. It might be related to the first thing,
Speaker 1: or it might be entirely separate. It might be a
Speaker 1: person a moment I regret, I hope that did not
Speaker 1: come true. It might be a story you have been
Speaker 1: telling yourself about.
Speaker 2: Who you are.
Speaker 1: It might be a relativeship you have outgrown by kept
Speaker 1: a returning to out of vabbit. It might be a
Speaker 1: perfectionism that has been whispering that you are never quite enough.
Speaker 1: Let it show itself again. Look at it with soft
Speaker 1: eyes again, feel its weight again. Ask it silently, what
Speaker 1: did you give me? What did you teach me? What
Speaker 1: were you protecting me from? And let the answers come
Speaker 1: in whatever form they want, A memory, a feeling, and knowing. Again,
Speaker 1: when you are ready, place it gently into the earth
Speaker 1: at the base of your tree. Bend down, open your hands,
Speaker 1: cover it with soil. Whisper your release, I release you,
Speaker 1: I thank you, I let you go. Watch the earth,
Speaker 1: receive it, watch the soil close. Watch another tiny green
Speaker 1: shoot appear in you by joining the first. Take another breath,
Speaker 1: and another layer, if there is one. I release you,
Speaker 1: I thank you, I let you go. Another green shoot,
Speaker 1: another layer of lightness settling into your body. Take another breath,
Speaker 1: another layer, another release. I release you, I thank you,
Speaker 1: I'll let you go. Let this continue for as long
Speaker 1: as it needs to. There is no rush. The tree
Speaker 1: has all the time in the world. The earth is patient.
Speaker 2: You are held.
Speaker 1: If tears come, let them. They are part of the release.
Speaker 1: They are the body softening around what was held too tightly.
Speaker 1: They are not weakness. They are honest. The body knows
Speaker 1: how to release what the mind has held for too long,
Speaker 1: and sometimes the only way out is through. Let the
Speaker 1: tears come. They are the rain that helps the seat
Speaker 1: you have just planted grow. If laughter comes, let it.
Speaker 1: Sometimes letting go as light and the relief arrives as
Speaker 1: joy as the sudden absurdity of having carried something for
Speaker 1: so long. Let the laughter come. It too is part
Speaker 1: of the release. If silence comes, let it. Some releases
Speaker 1: happen in the quiet, without words or images, and they
Speaker 1: are just as real, just as complete, just as much
Speaker 1: a part of the practice. Continue until you feel a
Speaker 1: softening in your chest, a quietening in your mind, a
Speaker 1: sense that you have given away what was ready to leave.
Speaker 1: You might feel a kind of emptiness, but it is
Speaker 1: not the emptiness of loss. It is the emptiness of
Speaker 1: space cleared, the kind of entry as you feel when
Speaker 1: you have cleaned out a closet and can finally see
Speaker 1: the floor. It is the kind of emptiness that is
Speaker 1: paradoxically a kind of fullness, fullness of possibility, fullness of breath,
Speaker 1: fullness or room. When you feel this, take a slow,
Speaker 1: deep breath and gently step back from the tree. Look
Speaker 1: down at the earth where you have been placed in
Speaker 1: your burdens. Notice how many green shoots have appeared. Notice
Speaker 1: how alive the ground looks now. Notice how different it feels,
Speaker 1: even in your imagination, to stand in the clearing that
Speaker 1: has been tendered this way. Now, in this cleared space,
Speaker 1: Imagine that a figure begins to walk toward you from
Speaker 1: across the clearing. The figure is you, but a future you,
Speaker 1: a you who has fully released what you have been carrying,
Speaker 1: a you who has lived through whatever comes next, and
Speaker 1: who has arrived in a place of peace, wisdom, and
Speaker 1: quiet confidence. Are you who has made all the choices
Speaker 1: that you were afraid to make, and discovered that you
Speaker 1: survived them, You who has laughed fully, grieved fully, laughed fully,
Speaker 1: rested fully, and becoming the process more truly yourself. This
Speaker 1: future self is calm. Their eyes are clear, their posture
Speaker 1: is easy. They are not perfect, They are whole. They
Speaker 1: have made it through. They are the version of you
Speaker 1: who has finally become the person you are becoming, even
Speaker 1: if you cannot quite see it yet from where you stand. Now,
Speaker 1: stand face to face with them. Notice how they move.
Speaker 7: Notice the way they hold their shoulders, relaxed, unhurried. Notice
Speaker 7: the way they look at you, without judgment, without expectation,
Speaker 7: only with a quiet, steady kindness. Notice the small smile
Speaker 7: at the corner of their mouth, the smile of someone
Speaker 7: who has weathered many things and come out softer, not harder.
Speaker 7: They are not above you, they are not better than you.
Speaker 7: They are simply further along the path you are walking
Speaker 7: right now, and they have come back to meet you
Speaker 7: here in this clearing to remind you of something important.
Speaker 7: And imagine that they have something to give you. Maybe
Speaker 7: it is a word, Maybe it is an object, a
Speaker 7: small stone, a flower, a key, a feather. Maybe it
Speaker 7: is simply a feeling they can share with you, the
Speaker 7: feeling of having made it through the feeling of being held,
Speaker 7: the feeling of trust in what comes next. Receive it,
Speaker 7: whatever it is, open your hands and let them place
Speaker 7: it there. Sin If they speak, what do they say
Speaker 7: to you? What do you need to hear from them
Speaker 7: right now? Maybe they say you are doing better than
Speaker 7: you think. Maybe they say it is okay to rest.
Speaker 7: Maybe they say that thing you're afraid of is not
Speaker 7: the thing that will happen. Maybe they say nothing at
Speaker 7: all and only look at you with eyes that say
Speaker 7: I know I was you once I made it, So
Speaker 7: will you. If nothing comes in words, that is fine.
Speaker 7: Just stand with them.
Speaker 1: Let their presence remind you that you are still becoming,
Speaker 1: that there is a you on the other side of
Speaker 1: all this, that you are not finished, that you are,
Speaker 1: in fact just beginning, That the life ahead of you
Speaker 1: has rooms in it. You have not yet entered gardens,
Speaker 1: you have not yet seen lolves, You have not yet
Speaker 1: met versions of yourself you have not yet discovered. Take
Speaker 1: a moment now to ask this feutu yourself, in whatever
Speaker 1: way feels natural, what do I most need to remember
Speaker 1: right now in my life, and listen. Let the answer
Speaker 1: come in whatever form it wants to come, a feeling,
Speaker 1: a word, an image, anning in the body, like a
Speaker 1: small warmth in the chest.
Speaker 8: Maybe they answer his patience. Maybe it is tenderness. Maybe
Speaker 8: it is you are not alone. Maybe it is let
Speaker 8: yourself want what you want. Maybe it is simply preaed.
Speaker 8: When you are ready, thank this fute yourself for coming
Speaker 8: to meet you. Bow to them gently, let them know
Speaker 8: that you heard, that you received what they offered, that
Speaker 8: you will carry it forward.
Speaker 1: And then slowly let them walk back across the clearing,
Speaker 1: fading softly into the light of the farage of the trees,
Speaker 1: but staying with you always a quiet presence you can
Speaker 1: call on whenever you need them, in moments of doubt,
Speaker 1: in moments of fear, in moments when you forget who
Speaker 1: you are becoming.
Speaker 3: Now return your attention to the tree, stand with it again,
Speaker 3: beside it, and as clearing that as a little more spacious. Then,
Speaker 3: when you are arrived, notice how you feel. Notice the
Speaker 3: likeness in your arms, your chest, your shoulders, your jaw.
Speaker 3: Notice the way the air moves a little more freely
Speaker 3: around you. Notice the way your breath comes a little
Speaker 3: more easily. You have given away what was ready to leave.
Speaker 1: You have made room. You have met the self you
Speaker 1: are becoming, and you have been met in turn by
Speaker 1: your own quiet wisdom. Now look up into the branches
Speaker 1: of your tree. See how the leaves move in that
Speaker 1: gentle breeze. Imagine that each leaf is a wish, a possibility.
Speaker 9: A small new beginning, something that could only grow now
Speaker 9: that there is space for it. There is so much
Speaker 9: room to them, now, so much room for what wants
Speaker 9: to come next.
Speaker 1: Some of these leaves are things you can name, a
Speaker 1: project you have been wanting to begin, a conversation, you
Speaker 1: have been wanting to have a way of being, you
Speaker 1: have been wanting to try. Some of them are unnamed, invisible,
Speaker 1: only felt. All of them are welcome. All of them
Speaker 1: belong here. Take a slow breath in, and as you
Speaker 1: breathe out, imagine that a single beam of warm, golden
Speaker 1: light comes down through the branches and settles into your heart.
Speaker 1: This light is for you. It is the light of
Speaker 1: your own quiet wisdom, your own quiet strength, your own
Speaker 1: quiet knowing. It is the light that has always been there,
Speaker 1: even in your darkest hours, even when you felt the
Speaker 1: most alone, even when you could not feel it at all,
Speaker 1: It was there. It is here. Now. Let this light
Speaker 1: fill you gently. It doesn't need to be bright, it
Speaker 1: doesn't need to be dramatic. It just needs to be warm.
Speaker 10: Let it move through your chest, your arms, your legs,
Speaker 10: your whole body until you feel lit from within, glowing
Speaker 10: softly like a lantern in the shape of a person.
Speaker 10: You are lighter, now, you are clearer. Now you have
Speaker 10: done something brave and tender in this practice, and the
Speaker 10: world is a little different because of it. Not because
Speaker 10: anything outside you has changed, but because something inside you
Speaker 10: has shifted, something has been released, something has been welcomed,
Speaker 10: something has been allowed to be. We will use the
Speaker 10: breath now to anchor this new lightness into the body.
Speaker 10: We will breathe in a simple, calming rhythm together for
Speaker 10: several minutes. This is the kind of breath that tells
Speaker 10: the nervous system quietly but unmistakably, that it is safe,
Speaker 10: that the work is done, that you can rest.
Speaker 8: Now.
Speaker 1: Breathe in slowly through your nose for account of four,
Speaker 1: hold gently at the top for a count of two.
Speaker 1: Breathe out slowly through your mouth for account of sick
Speaker 1: and rest at the bottom for account of two. Let
Speaker 1: us be in inhale two three four hold two, exhale
Speaker 1: two three four five six Rest two. Inhale two three
Speaker 1: four hold two. Exhale two three four five six rest
Speaker 1: two in heale two three four hold two exhale two
Speaker 1: three four five six rest two. Continue at your own pace, now,
Speaker 1: breathing in this rhythm. Who along the exhil wash through
Speaker 1: you like a slow tide, softening everything it touches, the
Speaker 1: muscles of your face, the muscles of your belly, the
Speaker 1: muscles of your jaw, the muscles of your heart. Let
Speaker 1: the pause at the bottle be a moment of complete stillness,
Speaker 1: complete trust, complete rest. There is nothing to do, there
Speaker 1: is nothing to fix. There is nowhere to go. You
Speaker 1: are here, breathing, alive, becoming Continue for a few more cycles.
Speaker 1: Let each one be a little softer, a little slower,
Speaker 1: a little more easeful than the last. Feel the breath
Speaker 1: moving in and out, in and out, like the gentle
Speaker 1: rocking of a boat on still water, like the rise
Speaker 1: and fall of the chest of someone you love, sleeping
Speaker 1: peace besides you. And then, when you feel ready, allow
Speaker 1: the breath to return to its natural rhythm. There is
Speaker 1: no need to count anymore. Somary naturally freely, the way
Speaker 1: a baby breaths, the way sleeping animal breeds, the way
Speaker 1: the whole breathing world breaths when no one is watching.
Speaker 1: Notice how you feel. Notice the quiet in your body,
Speaker 1: Notice the openness in your chest. Notice the way the
Speaker 1: air moves through you. Now with less resistance, less holding,
Speaker 1: less guarding. You have done this, You have arrived here.
Speaker 8: Now.
Speaker 2: I will offer you a few words to carry with
Speaker 2: you beyond this practice. You don't need to repeat them
Speaker 2: out loud. You only need to love them. Land somewhere
Speaker 2: soolt somewhat true.
Speaker 1: Some way I can rest.
Speaker 5: Breathing in, I welcome this moment. Breathing out, I release
Speaker 5: what no longer serves me. Breathing in, I trust the
Speaker 5: wisdom of my own heart. Breathing out, I let go
Speaker 5: of the need to control what comes next. Breathing in,
Speaker 5: I am rooted like the tree in the truth of
Speaker 5: who I am. Breathing out, I am open, like the
Speaker 5: sky to what wants to unfold. Breeding in, I forgive
Speaker 5: myself for the times I held on too tightly. Breeding out,
Speaker 5: I forgive myself for the times I let go too soon.
Speaker 5: Breathing in, I honor the weight I carried and the
Speaker 5: strength they took to carry it. Breathing out, I honor
Speaker 5: the lightness I feel now and the courage that made
Speaker 5: it possible. Breathing in, I remember that letting go is
Speaker 5: not losing, it is making room. Breathing out, I remember
Speaker 5: that I am always becoming, never finished, always free to
Speaker 5: begin again. Breathing in, I trust that what I have
Speaker 5: released is being transformed into something new. Breathing out, I
Speaker 5: trust that what wants to enter my life will arrive
Speaker 5: at the right time. Breeding in, I am held by
Speaker 5: the earth of my own being. Breathing out, I am
Speaker 5: held by the sky of my own becoming. Let these
Speaker 5: words settle wherever they need to settle.
Speaker 1: You don't have to remember them perfectly. Your body will
Speaker 1: hold them for you. Your breath will keep returning to
Speaker 1: them in small moments throughout out the days ahead. When
Speaker 1: you find yourself gripping too tightly, the breath will whisper really,
Speaker 1: But when you find yourself rushing toward what comes next,
Speaker 1: the breath will whisper trust. When you find yourself doubting
Speaker 1: that you are enough, the breath will whisper you are.
Speaker 1: We have arrived now at the end of this practice,
Speaker 1: but not the end of its work. The visualizations we
Speaker 1: created together will continue to ripple through you in the
Speaker 1: hours and days that follow. You may find yourself remembering
Speaker 1: the tree, the clearing, the soft earth, in quiet moments,
Speaker 1: waiting in line at the grocery store, sitting in traffic,
Speaker 1: lying awake in the early morning. You may feel the
Speaker 1: lightness in your body when you least expect it, a
Speaker 1: sudden ease in your shoulders, a sudden softness in your chest.
Speaker 1: You may even find that something you have been carrying
Speaker 1: for years suddenly feels easier to set down. That is
Speaker 1: the practice working. That is your own wisdom, continuing its
Speaker 1: quiet work long after you have closed your eyes and
Speaker 1: returned to the world. This is the gift of a
Speaker 1: practice like this. It does not end when the episode ends.
Speaker 1: It continues quietly in the background of your life, doing
Speaker 1: its slow, patient work, transforming what you have released into
Speaker 1: the soil from which new things can grow. So, as
Speaker 1: we close, take one final deep breath. Feel the fullness
Speaker 1: of your inhale, the release of your exhale, Feel the
Speaker 1: surface beneath you, supporting you feel the air around you
Speaker 1: holding you, feel your own presence, steady and real, and
Speaker 1: know that you are not alone in this work. There
Speaker 1: is something in you, something wise and ancient, that has
Speaker 1: been doing this practice with you all along. That something
Speaker 1: is what allowed you to show up here tonight. That
Speaker 1: something is what will carry you forward even when you forget.
Speaker 1: That something is the same thing that grows the trees,
Speaker 1: that turns the seasons, that keeps the breath moving in
Speaker 1: and out of your body even when you are not
Speaker 1: paying attention.
Speaker 2: It does not need you.
Speaker 1: To believe in it. It is already here, doing its work,
Speaker 1: holding you in the palm of a hand you cannot see.
Speaker 1: Thank you for being here. Thank you for taking this time.
Speaker 1: Thank you for the bravery it takes sometimes just to
Speaker 1: close your eyes and be still. Thank you for the
Speaker 1: a willingness it takes to imagine releasing what you have
Speaker 1: been carrying, even for a little while. Thank you for
Speaker 1: letting yourself be met by the self you are becoming,
Speaker 1: instead of running away from them. Thank you for choosing
Speaker 1: tonight to be present with yourself. When you are ready,
Speaker 1: begin to bring small movements back into your body. Wiggle
Speaker 1: your fingers in toes. Roll your shoulders, gently, move your
Speaker 1: head slowly from side to side. Stretch your arms above
Speaker 1: your head. If that feels good, take a long, slow brest,
Speaker 1: and as you'd exhale, gently open your eyes. Look around
Speaker 1: the room. Notice where you are there is that you
Speaker 1: are here, in this body, in this life, in this
Speaker 1: moment that is yours and no one else's.
Speaker 2: Take your time.
Speaker 1: There is no rush. The world will be there when
Speaker 1: you return, but you will return to it a little different,
Speaker 1: a little lighter, a little clearer, a little more yourself.
Speaker 1: And until we meet again. May you walk lightly, May
Speaker 1: you breathe deeply. May you remember in the quiet millments
Speaker 1: that you are rooted like the tree, and open like
Speaker 1: the sky, and that letting go is its own kind
Speaker 1: of homecoming. Rest. Now you have done enough, You have
Speaker 1: been enough, You are enough. Now must stay. Before we
Speaker 1: leave the clearing, let us take one more walk through it, slowly,
Speaker 1: with no agenda, the way you might walk through a
Speaker 1: garden you have just tended, noticing the small details, allowing
Speaker 1: yourself to feel what you have done. Walk first towards
Speaker 1: the place where you release the heaviest thing. Notice how
Speaker 1: soft the earth looks there? Now? Notice how the soil
Speaker 1: has closed over it, smooth and undisturbed, like water that
Speaker 1: has healed over the stone dropped into it. Now, this
Speaker 1: is how the green shoots rise from that very spot, small, yes,
Speaker 1: but determined, alive, reaching toward the light with a kind
Speaker 1: of quiet insistence that only new life has. Notice the
Speaker 1: way the morning light or the evening light, or whatever
Speaker 1: light fills your imagined world catches these shoots. See how
Speaker 1: they go over their edges, the way all new things go.
Speaker 1: Notice how they do not know yet what they will become.
Speaker 1: They are simply becoming. They are simply growing, and they
Speaker 1: will become what they are meant to become in their
Speaker 1: own time, without your needing to know or control it.
Speaker 1: Walk now to another spot where you released a softer burden,
Speaker 1: perhaps an old story, perhaps a quiet grief, perhaps a
Speaker 1: regret you've carried so long you've forgot it was there.
Speaker 1: Notice how the soil here is also soft, not just
Speaker 1: how a different kind of green shoot rises here, maybe
Speaker 1: a little taller, maybe a different shade, but alive, also reaching,
Speaker 1: also growing. Stand for a moment in the middle of
Speaker 1: the clearing, turned slowly taking it all in. See the tree,
Speaker 1: see the green shoots scattered across the ground. See the
Speaker 1: open sky above, See the edges of the clearing, where
Speaker 1: the path disappears back into the ordinary world. See how
Speaker 1: the whole clearing feels different than it did when you
Speaker 1: first arrived, full or more alive, more tended, more yours,
Speaker 1: And recognize that this clearing is not just an image.
Speaker 1: It is in some way you. You are this clearing.
Speaker 1: You have always been this clearing, even when it felt overgrown,
Speaker 1: even when it felt neglected, even when it felt like
Speaker 1: nothing could grow here. It was always this a place
Speaker 1: where new things could happen, where release could become creation,
Speaker 1: where endings could quietly, without fanfare, become beginnings. You have
Speaker 1: done this work here. You have released what was ready,
Speaker 1: You have made room. And now, as you prepare to
Speaker 1: walk back along the path, you carry the clearing with you.
Speaker 1: You carry the lightness, You carry the green shoots, You
Speaker 1: carry the memory of what it felt like to lay
Speaker 1: something down with reverence and watch the earth receive it.
Speaker 1: And you carry the future self, who walked across the
Speaker 1: clearing to meet you, who looked at you with kindness,
Speaker 1: who gave you what you needed, and who then walked away,
Speaker 1: leaving only the warmth of our presence behind. Take one
Speaker 1: more slow breath in this clearing, Let it fill you,
Speaker 1: Let it be your farewell to this place, and know
Speaker 1: that you can return here anytime you need to, in
Speaker 1: any quiet moment, lying in bed before sleep, sitting in
Speaker 1: your car before walking into a difficult conversation, standing in
Speaker 1: your kitchen with your eyes closed for just thirty seconds.
Speaker 1: The path is always there, The clearing is always there,
Speaker 1: The tree is always there, waiting for you. Patient, steady, yours,
Speaker 1: you are ready, Turn back toward the path. Begin to walk, slowly,
Speaker 1: retracing your steps. Feel the path beneath your feet, soft
Speaker 1: as it was before. Feel the air around you, gentle, unhurried.
Speaker 1: Feel the world beginning to gather at the edges of
Speaker 1: your awareness, the sounds, responsibilities, the ordinary texture of your life,
Speaker 1: all waiting patiently for you to return to them. You
Speaker 1: are walking back. You are not leaving the practice behind.
Speaker 1: You are bringing it with you, the way you bring
Speaker 1: home a quiet evening from a long walk in the woods.
Speaker 1: It stays in your body, It stays in your breath,
Speaker 1: It stays in a small way. You will hold your
Speaker 1: cup tomorrow a little more gently, in the small way
Speaker 1: you will pause before answering a little more slowly, in
Speaker 1: a small way, You will rest your hand on your
Speaker 1: own arm when no one is watching, a little more kindly.
Speaker 1: The clearing stays with you, The tree stays with you,
Speaker 1: and green should stay with you. The future self stays
Speaker 1: with you. Everything you have released has been transformed. Everything
Speaker 1: you have made room for is on its way in
Speaker 1: its own time, in its own way. Walk the path
Speaker 1: in silence now, for as long as it takes you
Speaker 1: to arrive back at the place where you began. There
Speaker 1: is no need to hurry, There is no need to plan,
Speaker 1: Just walk, just breathe, Just be the person who is
Speaker 1: walking home from a place of quiet, carrying their own light,
Speaker 1: ready to set it down gently in the rooms of
Speaker 1: their life. Before we fully return, take one more moment,
Speaker 1: a moment of gratitude. Place your hand over your heart,
Speaker 1: if that feels natural, feel the warmth of your own
Speaker 1: palm against your own chest, and let yourself feel grateful
Speaker 1: gratitude for this body which has carried you through everything,
Speaker 1: which has held your weight, which has walked your path,
Speaker 1: which has breathed for you moment after moment, without ever
Speaker 1: asking to be thanked.
Speaker 11: Gratitude for this breath, which is here now, continuing its
Speaker 11: work even as you rest. Gratitude for the mind that
Speaker 11: showed up tonight, willing to imagine, willing to release, willing
Speaker 11: to be met by yourself. You had not yet become.
Speaker 11: Gratitude for the heart that was willing to soften even
Speaker 11: a little around what it had been holding. Gratitude for
Speaker 11: the people in your life who have loved you imperfectly
Speaker 11: the way all love is imperfect, and who have shown
Speaker 11: you what it looks like to be held.
Speaker 1: Gratitude for the people who have left your life and
Speaker 1: whose leaving matroam for what is coming next, even if
Speaker 1: you cannot see it yet. Gratitude for the struggles that
Speaker 1: taught you strength you would not otherwise have. Gratitude for
Speaker 1: the failures that taught you humility, Gratitude for the losses
Speaker 1: that taught you tenderness. Gratitude for the joys there reminded
Speaker 1: you why any of this is worth it.
Speaker 12: Gratitude for the silence in this practice, and for the
Speaker 12: words in this practice, and for the breath between the words.
Speaker 12: Gratitude for the tree that stood with you, for the
Speaker 12: earth that received what you released, for the green shoots
Speaker 12: that rose to remind you that nothing is ever truly lost.
Speaker 12: Gratitude for the future self who came to meet you,
Speaker 12: who saw you clearly, who gave you what you needed.
Speaker 1: Gratitude for the present self, who is here now finishing
Speaker 1: this practice, integrating what has been received. And gratitude finally
Speaker 1: for you for showing up, for staying, for being willing
Speaker 1: to do this work, which is not easy, work, which
Speaker 1: is the work of a lifetime, but which you ChIL
Speaker 1: tonight to begin again. Thank you from the deepest spice
Speaker 1: in this practice. Thank you, and now gently, let the
Speaker 1: images begin to fade. Let the clearing become softer, the
Speaker 1: way a dream becomes softer when you begin to wake.
Speaker 1: Let the tree become a feeling rather than a picture.
Speaker 1: Let the green shoots become a sense of possibility rather
Speaker 1: than a scene you can describe. Let your attention return
Speaker 1: slowly to the surfaces around you, the chair beneath you,
Speaker 1: or the bed beneath you, or the floor beneath you,
Speaker 1: the temperature of the air on your skin. Who sounds
Speaker 1: of the room you're in, Maybe silence, maybe the distant
Speaker 1: hum of a refrigerator, maybe a clock ticking, maybe rain,
Speaker 1: on a window, maybe the breathing of someone you love
Speaker 1: beside you. Let the practice settle into the background of
Speaker 1: your awareness. You don't need to remember every word, You
Speaker 1: don't need to hold on to every image. The body remembers,
Speaker 1: the breath remembers, the heart remembers in its own way,
Speaker 1: in its own time. Take one more breath in, hold
Speaker 1: it at the top for a moment, feeling the fullness,
Speaker 1: feeling the aliveness of it, and breathe it out, slowly, completely,
Speaker 1: with a long, soft sigh. Let this sigh be your
Speaker 1: final release of this practice, a small letting go of
Speaker 1: the practice itself, so that it can do its work
Speaker 1: in you freely, without you needing to hold it in
Speaker 1: your mind. When you are ready, open your eyes, look around,
Speaker 1: take in the room. Notice that you are here, in
Speaker 1: this body, in this life, in this moment, and that
Speaker 1: the practice is over. But it's a facts are just beginning.
Speaker 1: You have done something real tonight, something that will ripple
Speaker 1: forward in ways you cannot predict. You have released, you
Speaker 1: have made room. You have been met by your own becoming,
Speaker 1: and you have walked back through the world carrying it
Speaker 1: all with you, ready to set it down gently in
Speaker 1: the rooms of your life rest now.
Speaker 13: If moving feels right, either is fine. The practice does
Speaker 13: not require anything of you now except this, that you
Speaker 13: remember when you need to, that you can return to
Speaker 13: the clearing, that the path is always there, that the
Speaker 13: tree is always waiting, That you are always welcome, exactly
Speaker 13: as you are, to lay down what you have been carrying,
Speaker 13: and to watch the earth receive it, and to see
Speaker 13: the green shoots rise until we meet again. May you
Speaker 13: walk lightly, May you breathe deeply.
Speaker 1: May you remember in the quiet moment that you are
Speaker 1: rooted like the tree, and open like this guy, and
Speaker 1: that letting go is its own kind of home coming.
Speaker 1: Now must stay