I was just reading about this "letting go" exercise last night. Based on a teaching by Tulku Thondup: when any unwanted feeling comes up, the first step is to feel it as fully as you can at the present moment. In other words, hold the rawness of vulnerability in your heart. Breathe with it, allow it to touch you, to inhabit you- open to it as fully as you currently can. Then make the feeling even stronger, even more intense. Do this in any way that works for you- in any way that makes the feeling stronger and more solid. Do this until the feeling becomes so heavy you could hold it in your hand. At that point, grab the feeling. And then just let it go. Let it float where it will, like a balloon, anywhere in the vast realm of empty space. Let if float out and out into the universe, desipersing into smaller and smaller particles, which become inconceivably tiny and distant. This is not a practice of getting rid of the mud, but rather a way of putting our emotions, thoughts, problems, and issues- any of the “bad” stuff we normally don’t want- into perspective. Instead of escalating, repressing, or rejecting, we intentionally contact the feeling, lean into it, intensify it, and then let it go into a new context- the vast, all-accomodating space of universe.
From pg. 37, Welcoming the Unwelcome, Pema Chodron