A calm mind is not disturbed by the waves of thoughts.
- Remez Sasson
It’s not a matter of letting go—you would if you could. Instead of “Let it go,” we should probably say “Let it be.”
Bringing yourself into the present moment, adopting an alert yet comfortable posture, close your eyes, if this is comfortable, and bring your attention inward. Becoming aware of your body and the surface upon which you are sitting, draw your focus to the spine, each vertebra stacked upon the other from sacrum to skull.
Now, turning your attention to your thoughts and feelings, ask, ‘What thoughts and feelings are around right now? What bodily sensations are present?’. Acknowledge your experience in this moment, even if it is unwanted.
Now, gently direct your awareness to your breathing, following each in breath and each out breath, one after the other, if necessary, saying to yourself, ‘I am breathing in. I am breathing out.’
The breath can function as an anchor to bring you into the present moment since the breath is always with us and available at any time as a focus of attention. Regulating the inbreath with the outbreath can assist in maintaining awareness and stillness.
Now, expanding your awareness to the whole body, imagine that you are breathing with the body as a whole including your posture and facial expression. When you’re ready, open your eyes and return to your day.