3 meditations for letting go

We all live our lives at a thousand miles an hour, and incessant thoughts assail our minds and preoccupy us on a daily basis. Now more than ever, we need moments to let go, relax and unwind, but how do we do this? Several techniques exist, including guided meditation. In this article, discover three guided meditations for letting go and relaxing, inspired by the famous Vittoz method!

What is letting go?

Letting go is the ability to adapt to external, sometimes changing, events. It's about knowing, accepting and distinguishing the elements that are under our control from those that are totally beyond our control. Letting go is about doing what we can with the means at our disposal, while accepting that other things are beyond our control. It's also about letting go of certain deep-seated beliefs that are sometimes hard to shake. Christian meditation and the Vittoz method are just some of the methods we use to achieve a lasting sense of letting go.

Guided meditation for conscious breathing with the Vittoz method

Let's take a short break and become receptive to our body through breathing. This technique was developed by Dr. Vittoz, an early 20th-century Christian physician concerned with the psychic balance and healing process of his patients.

I make myself comfortable. I take the time to put myself in a position that suits me, that gives me stability and relaxation, and that shows my dignity.

I take the time to settle in, then close my eyes.

I take a deep breath, through my nose.

I hold it for a moment, then exhale through my mouth, slowly.

Repeat 2 times. When I inhale, I focus on the air that expands my belly and then my lungs.

When I exhale, I focus on the sensation of relaxation that takes place.

I now let my breathing return to its natural rhythm.

I simply observe it, without trying to change its rhythm.

I pay attention to the effect of my breathing on my body: the air passing through my nostrils, cold as I inhale, warm as I exhale,

my belly inflating and deflating, my chest filling and emptying, like the waves of a calm ocean.

Every time I inhale, my lungs fill with life. I send my breath to every part of my body, my breath radiating from my lungs to my shoulders - my arms - my legs.

my arms -

my hands -

my legs -

my feet.

I feel life spreading through my body.

Finally, I quietly move the different parts of my body.

Quietly, I open my eyes.

See you soon!

(Discover more guided meditations inspired by the Vittoz method!)

Guided meditation: walking meditation with the Vittoz method

This meditation can be done while walking, on the way to work or on a stroll.

I fully embrace the environment in which I'm walking: the sounds, the light, the smells... Without trying to qualify them, I simply open myself up to these sensations.

More specifically, I pay attention to my tactile sensations, to what I feel on my skin.

What do I feel in my face?

My hands?

The back of my neck?

Do I feel cold, hot, cool or damp in the air?

Is there a breeze, or is the air stable?

How do I feel it on me? On my face? In my hair? In my clothes?

I can open my hands and turn my palms forward as I walk, to better feel the air on my skin.

I continue to walk at my own pace, aware of my body and the way it is touched, caressed and grazed by the elements around me.

(Discover other guided walking meditations!)

Guided meditation to anchor yourself in your body with the Vittoz method

According to Dr. Vittoz, who had a Christian vision of the body, it's important to develop our awareness of our body, particularly through our body schema. This enables us to work on a more accurate image of our body and, more broadly, of our being.

I take the time to settle into a stable, comfortable position , then close my eyes.

I take a deep breath,

then exhale with a long sigh, releasing the tension in my body.

I repeat this a second time, before letting my breathing return to its natural rhythm.

I return to the space I'm in. 

What room am I in?

Where am I in the room?

What position am I in?

I become aware of where I'm sitting, where I'm anchored.

I focus my attention on the areas of my body in contact with the support.

My thighs -

my buttocks -

my feet -

my back.

I become aware of the volume of these areas in contact.

I feel the security of my position.

With each exhalation, I let my body anchor itself more firmly, accepting to be fully carried.

By seeking this anchorage, I accept toinhabit my body a little more, in the space in which it finds itself.

Finally, I slowly move every part of my body and quietly open my eyes!

(Find out more about guided meditations to anchor yourself in your body and combat anxiety!)