I ran across a great saying in my studies lately - for everything we strive to achieve a useful question is “is the juice worth the squeeze"  I absolutely love that!   Is the Juice worth the squeeze?  As a society that seems to always be driven to succeed, are we paying the price through chronic stress?    I think it is important that we all learn to relax so that we can gradually recognize that striving to meet our perceived needs may be bringing us more stress than happiness.  Today's tool for transformation is a gesture of surrender for letting go. 

If you haven't listened to Episode 22 The Art of Deep Relaxation and Episode 23 Meditations for reducing sensory overload,  Don’t worry - you can do these guided meditations in any order.

Today I am going to teach you a hand mudra (and for those of you not familiar with mudras - the word mudra is simply another word for hand gesture.  The yogis use hand mudras to help direct the flow of prana or breath in the body)  Today's gesture of surrender is for helping us learn to let go. 

As we open to a wider lens and a more relaxed way of seeing, maybe we can evaluate our needs a little bit more objectively and involve the process of simplifying. This Letting Go includes releasing attachment to material possessions as well as our need to control relationships and life in general.  

Today's  guided meditation will help facilitate a deep sense of release, supporting us and letting go of all that no longer serves us. I am all about bringing my Girlfriends the tools you need for transformation.   If you are new to this four part guided meditation series, I am going to teach you a hand mudra, guide you through a short guided meditation and then we will talk about the effects of the practice and some of the real health benefits this meditation to support your well being.

Let's begin:

Today's hand gesture is of surrender - for learning to let go 

Step 1- Bring both hands out in front of you with the palms facing upwards.

Step 2 -  Touch the tips of your thumbs to the tips of the middle and ring fingers of the same hand - So the right thumb is touching the right middle and ring finger and the left thumb is touching the left middle and ring finger.

Step 3 - Extend the index and little fingers of each hand.

Step 4 -  Bring the tips of the extended little and index finger of the right hand to the extended little and index finger of the left hand so that the tips touch together.

Simply hold this hand gesture below your navel with the forearms resting on the abdominal or you can allow the gesture to rest on your lap.  

Relax the shoulders back and down with the elbows in or held slightly away from the body - the spine is naturally aligned.

As you hold this gesture of surrender take several natural breaths to attune to all the feelings and sensations invoked by this hand mudra.

Notice how your exhaling breath is naturally lengthened and directed towards the base of your body, cultivating a sense of release that allows you to relax more deeply.

Take several breaths to attune to the growing sense of release and feeling that you can let go more easily of all that no longer supports in your Journey.

We will begin to deepen your sense of release by first experiencing the tension in our physical being.   Gently - contract all the muscles from your head down to your feet - Squeeze all the muscles in your face, your shoulders, your abdominal walls, your thighs your feet. 

Now slowly begin to release starting with your feet and legs - we continue to release part by part - thighs, hips, middle, shoulders, face relax allowing you to experience greater relaxation and ease through your entire being.

With your muscular body fully released, notice the greater relaxation and ease in and around your body.   Take some time to send your breath throughout your body and see how your breath naturally flows more smoothly and freely.

With body and breath more at ease, you envision greater relaxation and release in all your activities.

Begin by envisioning yourself releasing the need to be constantly doing and achieving - especially in moments you have set aside for relaxing.

In this space created by this release, take several deep breaths to sense yourself appreciating the simple things - welcome each moment as an opportunity to live more fully and joyfully.

Living with greater ease, you naturally let go of the need to judge yourself so harshly, softening self-criticism and allowing all aspects of your being to coexist in Greater Harmony.

Embracing yourself more easily, you release the need to control others or judge them so critically allowing each being to travel their own Journey while you focus on your own process of transformation and learning.

With greater acceptance of yourself and others, you naturally attune more deeply to your own inner being, surrendering to life,  allowing it's inherent wisdom to guide you on your journey

Feel the flow of being guided by your life's own inner stream - it's changing cycles - the Seasons - no longer are you affected - you tap into your  essential equanimity thereby allowing you to live with yourself and with others in Greater Harmony.

 Let’s affirm your ability to release by repeating the following three times silently  in your minds eye:

As I learn to let go more easily, I naturally live with greater ease and harmony.

As I learn to let go more easily, I naturally live with greater ease and harmony.

As I learn to let go more easily, I naturally live with greater ease and harmony.

Slowly release your hand gesture - allow your hands to rest in your lap and take several breaths to sense the lightness that comes from complete release. When you're ready flutter open your eyes returning gently and slowly feeling a greater sense of release within all the dimensions of your being.  

I hope you enjoyed that, and as we learn to let go more easily we naturally release limiting beliefs and we can truly tune into our own wisdom rather than old conditioned patterns.   I hope this meditation left you with a greater sense of release and appreciation and wholeness.   

I personally have found this guided meditation especially helpful for letting go of attachments, releasing tension from the body and supporting the health of my eliminatory and urinary systems.  

At the subtle body level this deep calm is very helpful for those with anxiety and its centering effects for those with Vata imbalance and calming for those with Pitta imbalance.  If you want to learn more about the doshas- Vata, pitta and Kapha - my podcast Episode 11 is an easy step-by-step into Ayurveda, the sister science of yoga. Guest expert, Raven Sadhaka Seltzer helps make Ayurveda easy to follow and understand whether you're a seasoned Yogi or new to the wellness world.  Ayurveda is based on mind-body balance, eating the right foods for your unique physiology, environment, digestive system and even personality type, we unpack it all and show you exactly how you can integrate Ayurvedic nutrition and self-care practices seamlessly into your lifestyle.   I encourage your to check it out.  I also have free YouTube Videos to support you on this path as well.   Everything is on my website GirlfriendsGuru.com.  

While you are in the space of release, I feel compelled to direct you to another one of my podcasts in case you missed it or need to revisit.  It’s a rewind all the way back to Episode 9: Project Declutter with Expert Organizer, Joanna Clausen

We teach you techniques on how to reset: declutter, sort, purge and clean your physical space of your home. If your physical space isn’t in order, do you know how much harder it is to have your mental space flowing and clear?  I always say - outer order - inner peace - If you need support in this area - I encourage you to check it out - now is a perfect time to focus our attention indoors to our homes.  Learn to  Live a full Life with Less!

Girlfriends, I want you to become empowered as your own healer, knowing exactly what your body needs to feel it's best. As you trust the universe, you can let go the need for control and your life becomes an effortless flow.

Namaste!