Mindful Monday: Letting Go

Do you like quotes? I do. I plan to share some with you on Mondays. In the spirit of mindfulness I’d like to encourage you to try a specific way of engaging with the quote. has created a wonderful 5-step mindfulness practice for this purpose:

  1. Get centered — Take a moment to just notice your body here, noticing any tension and seeing if you can choose to let that tension go. Become aware that you’re breathing.
  2. Read the quote twice – Reading it twice allows it to settle in a bit more.
  3. Allow the words to simmer — Close your eyes and see if you can let the words roll around and notice what arises for you physically, emotionally and mentally. In other words, let these words percolate in your mind and body. Do any thoughts, memories, or associations arise? Is there a tension or loosening in the body? Do emotions of fear, joy, or calm arise? Whatever arises this is grist for the mill.
  4. Bring your mind back if it wanders — You may notice the mind going off into thoughts of what you need to be doing or judgments such as “how is this going to be helpful to me?” Just note where it wandered to and gently guide it back. As Larry Rosenberg says in his book Breath by Breath, repeat this step several billion times.
  5. Come back to the breath – Thank yourself for taking this time-out of your daily busy-ness to engage with this mindful inquiry for your health and well-being.

Se what it’s like to approach the following quote in this way. If you choose not to, that’s okay too. Please feel free to share what you choose about this quote and experience.

This entry was posted in Mindfulness, Therapy, Trauma and tagged , , , , , , . Bookmark the permalink.

9 Responses to Mindful Monday: Letting Go

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