It’s the third week of our meditation course for August, and with each week that passes, we’re one step closer achieving a bit of quiet and steadiness in our lives. Last week, my daughter shared more about the importance of setting intentions during your meditation and how it can help to influence your day in a positive way. This week, we will add one additional minute to our meditation, for three minutes total, and will be directing our focus toward letting go of the negativity in our lives.
Let it Go
Letting go of negativity can mean many different things. It could mean letting go of a negative memory that’s been holding you back, letting go of residual stress and anger, letting go of negative self-talk and self-judgment, letting go of a negative conversation with someone, letting go of a negative mindset, and so on. Holding onto these negative thoughts may not seem like much, but just one negative thought can set the tone for the day and can make us feel more weighed down, anxious, angry, and exhausted.
Having negativity around you can also make it harder to focus, get creative, and find peace. And the biggest part is you may not even realize that a few looming negative thoughts could be the cause of so many blocks and frustrations in your life. That’s why this is the perfect time to work on letting it go, taking back our power, and finding peace.
Meditation for week 3
For this week’s meditation, take the first minute to focus on breathing and clearing your thoughts, as we learned in the first week. At the second minute, speak your intention in your mind or out loud, taking a few seconds to breathe it in and out with positive intent. And at the third minute, we’re going to take a breath and release any negativity we are carrying.
For this, focus on whatever this negative thought is that you’re holding onto and address it. Don’t hide from it; allow yourself to see it and understand the ways it’s been negatively affecting your life. If it’s stress from work, focus on that. If it’s negative self-talk, focus on that. If you don’t have a specific negative thought to let go of, simply focus on letting go of any negative energy that may be lingering in your body.
Once you establish what it is you want to let go of, in your head or out loud, say, “I no longer give you power over me. I release you from my mind and body and let you go.” You can repeat this as many times as you need to, releasing a breath as you do to symbolize that you are releasing this negativity from your body. Allow yourself to feel the power of taking control back in your thoughts and the weightlessness of letting them go, and recognize this is something you can do anytime you are feeling overwhelmed.
Take as long as you need, breathing slowly and steadily as you do. Once you feel you have let go of the negative thoughts holding you back, breathe in a fresh new breath full of hope, love, and positivity, and open your eyes. You can also remind yourself of your positive intention from earlier to help bring you back to the moment or simply focus on the feeling of peace that now surrounds you.
Wrapping it up
We all carry negative energy at times no matter how positive we are, and that’s okay. The important thing is to make sure we find ways to let it go. Otherwise, it can build up and control our minds, body, and outlook on life.
If we can bring ourselves back to this moment through meditation and remind ourselves that we can not change the past, so we shouldn’t focus on it, and that the future hasn’t yet come, so we shouldn’t worry for it; we can begin to overcome these thoughts and live more fully in the present moment.
This week, I encourage you to practice this meditation for three minutes a day, striving to get more comfortable with it each day. If you continue to make time for this practice every day, you’re bound to see just how impactful three minutes a day can be and how they can make a huge difference in your day, happiness, and life.