For a person of unsoddened mind, unassaulted awareness, abandoning merit and evil, wakeful,
There is no danger or fear
-Translated by Thanissaro Bhukkhu
Awareness and Release are really the same thing. As awareness grows, we become more and more aware of our patterns and conditioning, and this helps us let go. And as we let go, we become lighter and more aware.
Releasing is something we all understand, but it’s not something that is always easy to put in practice. Intellectually, we know that we can allow, watch, be patient, with love, and this can help us let go and heal. That sounds pretty good, but resistance is by definition resistant, and not always easy to discern and let go of.
And yet, the answer is always the same: allow, watch, be patient, do all of this with love, and let go.
And again. And again.
A key to releasing, I believe, is understanding that emotions are made up of thoughts and body sensations. When we experience an emotion, we usually allow our minds to run away with the stories, but if we can stop and allow and look, we see that an emotion is really a bunch of body sensations, to which we have linked certain thoughts.
This is my favorite releasing technique: How to release big and small emotions.
Here is another technique which is a little more meditative:
Close your eyes.
Connect with the present. Become aware of your breath. Become aware of the in and out cycles, the contraction and expansion, the taking and giving, of breathing.
Listen. Listen to the sounds and see that there is no time delay between hearing and sensing. Don’t label, don’t interpret. Just listen.
Allow everything to be as is. Don’t try to achieve a special state. Let go of the meditator. Let go of that special person inside you who judges whether you are doing this right or wrong. Allow, without effort, everything just as is.
Witness with dis-attachment. Allow whatever is happening, and watch. Observe thoughts, dispassionately. Thoughts will pull. Thoughts will seem compelling. The mind will wander. When you realize it has wandered, observe, with a smile, and bring it back to the present.
Breathe into every thought and feeling and memory and emotion which comes up. Remain aware of the cycles of breathing. Allow and embrace all that comes up, embrace it with breath, envelop every feeling and emotion with your breath. Embrace the numbness and sadness and anger and frustration and confusion. Don’t reach for any particular thing.
The ego will want to run. Fear may come up. Embrace this too. What does it feel like, this lurching, this strong wish to run? Embrace it fully, allow it. Breathe into, experience it. Allow it fully, with patience and love.
Breathe into anything that comes up and stay with it until a natural, softening release happens.
Allow yourself sufficient time for this meditation. It can take five minutes; it can take an hour.
Like all the techniques which I talk about, with practice, this technique becomes an everyday tool that you can use easily even when you are not meditating.