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Letting Go Waterfall

3 Min
Meditation
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Lauren Ziegler
IAYT Yoga Therapist & Mindfulness Coach
This sessions uses a breathing practice to create the effect of a longer exhale. This has a soothing effect on the nervous system, calming the body and mind. It's a specific yogic technique to connect you with yourself in a safe way. It's especially helpful if you want to BRING IT DOWN A FEW NOTCHES ... to go to sleep ... let go more.
From the community
83 reflections
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Pat
Winding down. 😊
I learned to play with my breathing and experience breathing in a different way. I also learned that it’s very helpful to me to be aware of all the changes happening in my life right now that are stirring up lots of feelings that were silently affecting me. And there, amidst all that change, I can find peace and acceptance within myself and allow myself to slow down and enjoy my journey. 😊
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Kellie
Waterfall breathing technique
This is the first time Ive tried this technique. I loved the "we let go of what is not ours with open hands" statement. I tried to apply this to my anxieties and worries. These are fruitless and are not truly a part of me. These are not who I am. These are not mine. I let them go with open hands.
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Taylor
Extended exhale
I learned that you can extend your exhale by breaking it up into equal chunks. I learned that this doesn't have to include holding your breath. When I'm anxious, my inhales are sometimes jagged and seemingly broken into pieces as I try to take a long in breath, but I have never before tried that with my exhales.
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Lois
Beginning
I learned that it's not about the end, it's about the journey. Even if I don't know how it will work, just do it and have some faith.
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Jamie
Breathing....
The exhale pause practice is wonderful, thank you! I never learned this type of breathing practice & I was a Massage Therapist for 10 yrs!!!
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Tommy
I learned that
I am just being sleepy and need some sleep and stay in my bed a little longer
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Kessa
First one.
After Katrina suggested this app I was weary because I can become distracted easily. However I feel positive about this new habit. I am interested to see the progress and optimistic this will help me in my life.
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Joni
Paused breathing
Controlled, paused breathing brings focus. Sleepiness? Not so much.
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Josye
Control
I learned that I have to remind myself that it is okay to take a minute and control yourself instead of letting the world control you.
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Michelle
Control
I learned that I can control my breathing to give my overall being a sense of calmness after the sessions are complete.
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Everett
If
Legs and feet had different names and did different things the meanings would erase, this is true for me and you
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Patty
Exhale, pause...
I could do the exercise without a problem, but it really didn’t feel that good. I don’t understand the purpose of this meditation (unless it was to control the breath).
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Ci'el
Waterfall Exhale
I learned that the peacefulness found at the sight & sound of a waterfall can also be found in the breaths that I release. What a relaxing method.
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Kim
Waterfall exhale
I learned that waterfall exhale really helps me relax and it makes think things clearly.
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Angela
3 part exhale
Using the 3 part exhale and end guided meditation I was able to deeply relax before going to bed.
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TaKara
Breathing
I need to take more time out in my day to breathe and stop being so tense .
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Erin
Before bed
The three part breathing helped me focus on little things rather that it as a whole. It soothed and made me calm quicker
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Lizard
Waterfall
That was challenging. Sometimes finding the ability to concentrate on what I’m doing takes half of the meditation. Once I get there its worth it.
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Tammy
Waterfall
Ok that was different. I did not find it very relaxing although it did consume my thoughts. ...
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Scott
Wonderful meditstion
I am totally relaxed after this meditation! I feel grounded, at ease, and compassionate toward myself and others.
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Michael
Finding space
Finding the actual physical space and privacy is not always easy. I have limited support for this aspect of my life and what I am looking to achieve.
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Kaushal
Relieving stress by exhale
This is one of the easiest and most effective method of relieving and reducing stress, thereby calming your mind & being at peace with yourself. Feeling great. Try doing this repeatedly! Merry Xmas and Happy Holidays 🎄
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Jaclyn
Letting go
Exhaling in intervals helps a lot. I feel more oxygen is brought into my lungs and makes me feel more relaxed and happy
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Stephanie
Interesting breathing technique.
I’ve never practiced this technique before. I think like I’ve learned with all meditation practices it has to be done repeatedly to truly feel the benefit. Look forward to seeing what happens...
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Meredith
Balloon
This was a great breathing exercise. I visualized more of a balloon expelling everything out to become flat.
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Sophie
Letting go
Releasing negative energy allows me to become calmer. Focusing on my breathing really helps.
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Zach
Soothing
Calm relaxed voices are soothing to hear and help me relax. Cool!
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Christy
Breathing
Helps get control on panic Helps get peace That’s all for now
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Lauren
Journal 1
I could really feel the weight of my body, and it was soothing.
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Kassidy
Inhale exhale
Let go An let the aura gods guide u that's all I can say 💜👍🏽🌟
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Sara
Going back to sleep. Early AM
This was wonderful. it made me so aware. I could feel my heart beat. So relaxed.
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Maria
Breathing
My body resisted the long exhales, almost as if it wanted to stay anxious. As the meditation progressed, the exhales became easier and my body more relaxed. Sometimes I need to give myself permission to let go of my anxiety. Waking up anxious has been the norm and on the mornings I don’t feel anxious, I feel like something is wrong. Learning and reminding myself to self-soothe is essential to my wellbeing.
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Nico
three part breathing
breathing in three parts helps me calm down and get more out of my air
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Breann
Letting Go Waterfall
In my mind this lesson didn’t do anything for me, it just made me focus on my breathing...
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Stephanie
Breathe
I learned that in our busy and stressful days it’s important to take a moment and simply breathe
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Megan
Paise
I loved pausing on the out breaths-it reminded me that sometimes you need to do things in parts. You can’t rush
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Rob
Inhale, Hold, & Exhale
Just prior to doing my mid-day meditation I wanted to know if meditation after a high intensity workout was beneficial for relieving the stress, tension, & pain I feel in my muscles. So I did a Google search on just that topic & found an article by Yuri Elkaim on counting while you inhale, counting while suspend or hold your breath, & counting while you exhale. It was fortuitous that is was my guided meditation right after reading the article. It was very helpful & a success with what I was looking to accomplish. My body feels less stressed and tense now - which in return lowered my pain levels.
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Tee
Letting Go
“May we release what is not ours with open hands” This has been my favorite meditation thus far.
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valerie
extending my exhlae
i learned that by extended the exhale; or shorting it into smaller chunks, i can become calmer and breathe easier
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Andrea
One of my favorite meditations.
There are places that you can visit in your mind to escape at least momentarily from whatever is holding you back. I imagined myself like being the water, falling through each exhaling and then going back again to the top of the waterfall.
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maddi
Sleep 3/18/18
Today was my first session. I was relaxing during the whole time, and i’m ready to listen to my music and ready to go to bed with no worry’s or anxiety!
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Ram
Waterfall
This imagery is easy for me and goes smoothly with meditative vibes. Age (70) helps me a lot in getting into ‘letting go’ both in matters of the mind and matter. As I recall from my own younger days with fire in my blood I can see now how much we chase shadows and imitate straw dogs.... of course over the years , the society is pushed into more and more materialism and ‘money’ has the legal power to rule over everything. I feel so concerned for the younger generation; will they be able to, or encouraged to see the ‘water fall’ - which is so easy, so comforting and so loving?
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Nancy
Waterfall Imagination
My mind felt at ease after this practice. I noticed that my body felt extremely heavy yet relaxed. Especially after she told me to imagine the outbreath as a waterfall falling down, collecting, falling down, collecting etc. I could visualize it and my body released all tension. I didn’t hold the breath, but I was breathing in the moment. Great session 🙏🏽💖
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Christine
Waterfall
This meditation at the end had a prayer-like affirmation thing, and I am so bad at letting go and being clear with certain things and relationships, it just helped me!
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Ella
Ok
I’m going to do great tonight! Just breathe..... Everything will be ok just breathe
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Brennen
4-18
Focusing on the pauses and segmenting my exhale help me to avoid intrusive thoughts.
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Kimberly
Focus
I agree with a previous comment that the focus on the broken out breath caused greater focus on the breathing. Interesting.
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Janey
Let go
Needed very much to let go of what is not mine. Waterfall breathing helpful image for letting go.
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Susie
Waterfall
Letting go like a tiered waterfall was great imagery plus the reminders to release that which is blocking total wellness for me were helpful. Still the challenges in dealing with chronic pain are ever present. I always appreciate new suggestions and imagery just not sure what I am holding onto or why. Namaste, Lauren.
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Susan
Inhale + Longer Exhale = Change ❤️
Too many times focus is on an inhale, how deep to breathe. Rushing an exhale is inefficient and ineffective for relaxing.
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Louis
Waterfall meditation
This meditation was very helpful. We are guided to see our breath in three parts line three cascading waterfalls. It was very relaxing. Thanks!
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Tiffany
Pause
Reactions automatically cascade through my body when I am fearful. Responses pause my thoughts and feelings just enough for me to think about my next steps.
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Sergei
Relaxing Breathing
I focused more on my breath when I paused. Focused less on the thoughts on the back of my mind
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Beth
Breathing
I’ve learned while starting these at the end of my day it really helps me wind down and focus on my breath and helps clear my mind.
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Rebekah
Beautiful visual metapjor
Simply focusing on breathing always helps, and this exercise provided a new way to do that by putting brief pauses through the exhale (it’s not as lung-emptying as it sounds). Imagining this as a waterfall flowing down and pooling during the pauses was immensely relaxing because it brought to mind my childhood home, which was in a beautiful location full of waterfalls and basically my happy place.
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anna
breathing
noticing my breathing will help take stress away from me. just letting my body relax and soften helps as well.
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eden
sleep
I felt really calm and relaxed almost awake while I'm asleep it's amazing
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Carolina
Breathing
This is an excellent breathing exercise. I felt a wonderful release.
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Susan
Letting Go Waterfall
I have always had a lot of trouble with my mind wandering when I meditate but while doing this practice my mind stayed the most focused it ever has. Thank you for this new method of breathing to bring to my practice.
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Hannah
Focus
I felt like the imagery of the waterfall drew me in and focused my energy into calming my body.
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Francis
oof
i feel so sad i wasn’t able to focus at all, maybe i’ll try again with a clearer mind. :/
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Kimette
Headache eased
I was tense about some information my doctor gave me this afternoon that caused a headache. This practice took my attention away from my aches and I left more relaxed and in less discomfort.
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Bekah
Like a hug for the soul
Paying attention to the breath really eased tension in my heart, mind, and body ♡
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Aurora
Breathing like water
Imagining my breath like a waterfall really helped. I am still anxious but I feel like my body is more relaxed than before.
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Geneva
Thank you
Each time I come here when I am sad I feel a little bit better.
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Kristen
This was excellent. 🧘🏻‍♀️✨
Thank you for this. I especially liked when you mentioned letting to. May we let go of things that are not right for us with open hands. (Something along those lines.) I needed to hear that. 👐🏻🤲🏻
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Debb
Challenging
Since I have never mastered patting my tummy and rubbing my head at the same time, the exhale exercise was challenging for me. However, it certainly wasn’t wasted time. Once the practitioner gave the instructions on how to breathe there was silence except for the faint sound of waves 🌊 on the beach and soft background music.🎶 I used the opportunity to match my breathing to the sound of the waves and enjoyed several minutes of meditative silence. To borrow a phrase from my youth “the silence was golden.”
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Cyndee 🌊
Calming
I really needed more quiet time to let go of thoughts. The first part of this meditation I spent thinking about how my cold is affecting the way I feel right now. But eventually I settled in and let the sound of water in the background quite my mind. I think I will try this again now that I’m calmer.
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Kathy
Quieting
I thoroughly enjoyed this quiet meditation and the thoughts that were stated. The different means of exhalation was totally unfamiliar to me and somewhat difficult at the beginning. Once I got the hang of it, I found myself become more and deeper relaxed. This was perfect after a hectic start to the morning and the quieting of my body and mind felt wonderfully relaxing. I will return to this meditation again.
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Matthew
Not so much
I found it quite difficult to break up my exhalations into equal parts. And throughout, this song was playing in my head, distracting me greatly! https://youtu.be/8WEtxJ4-sh4 As a young man, I taught private computer lessons, mostly to children but sometimes to students as old as senior citizen age! One of my subjects was non-linear video editing, and a trio of little Filipino sisters I taught animated and created a music video to this song! 🤣
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Jose
Letting Go
This exercise was good for letting go of past experiences that hurt you and affect your feelings.
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Nika
Accepting Imperfection
I liked that unlike most meditations, I was not annoyed if I heard background noises made by others. I usually need silence, but this time I chose to let go of the frustration I had hearing others. I only wish that this had cleared my mind better, but it wasn’t the best meditation for that.
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Rachel
soo peaceful 👏
I learned how to find my peace of mind, the importance of exhaling and inhaling
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Monica
4/30/19
I’m just overwhelmed and that’s causing a lot of emotions and sickness to follow me.
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Coleen
Letting Go
I am having difficulty letting go of feelings that do not serve me. Feeling anxious within the past 2 weeks. Having a difficult time calming myself. And this too shall pass
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Franny
Torrential falls
Visualizing these breaths as they leave my body. Each one representing thoughts, feelings, and narratives that do not need to take up mental or heart space. They no longer serve me. Cascading into a vast ocean. Realizing that they are only a drop in a bottomless sea highlights how trivial they are. Oh but how our mind can magnify.. misconstrue, rather.. how important they must be. Such a sense of urgency. So real. So vivid. The art of letting go. Now, any waterfall I see, I will imagine us dropping their thoughts, feelings and narratives into the water. Watching them fall, tumbling down, dissolving and reconnecting with the earth.
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William
Let go
Lauren, excellent! Really enjoy breath exercises that work the exhale! Most productive! Thanks.
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Jessica
Living Mountain
Calming and stilling. This meditation pinned me to this moment, this place, this time, not with force but with a gentle hold. My mind feels clearer and more focused, and my body feels firm and grounded, yet it undulates, like a living mountain.
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Edwin
Het voelt goed om dieper en bewuster adem te halen. Mijn ademhaling zit hoog.
Om toch ook de liefde van de heilige Geest in mij toe te laten. Te laten stromen door middel van mijn adem.
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Stacii
Anxious
I was feeling anxious because of my thoughts and me overthinking those them but i learned that thoughts are just thoughts and not me present me
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Laura
Lengthening my exhale
 I learned that by lengthening my exhale and dividing it into three parts of this meditation suggested I was more completely able to relax my body. I could feel the tension leave my legs are have I was doing it. Additionally the imagery A waterfall really helped to keep my breath in rhythm as I imagine the water flowing down and down and down. I can see myself using this meditation as a way of putting myself to sleep or in my Pilates classes where I have to think my movements with my exhale I am grateful for the people who work for this app for teaching me how to lengthen my exhale and relax exhale and relax to like then my exhale to lengthen my exhale exhale and relax. I am also grateful for the art community for taking the time to read this post or a community for the convenience fee on this app for the community under the app for the community on this app for taking the time to read this post I hope you are all happy well and OK.
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Laura
I noticed that my thing my XL lengthening my exhale
I found this one at Station I found this meditation to be helpful in getting me to relax and make my XL last longer
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Chris
An effective practice
This helped me to visualize the breathing technique and the letting go mantra feels so good to say.