This practice in letting go is to support balance and equanimity. 

Start by grounding yourself and anchoring in your breathing. Take your time with this step. Knowing that the breathing is something you can come back to at any time. And when you're ready, scanning through the body.

And as you scan through the body, having any sense of ease or pleasant feelings, opening and softening to these, and letting them go. And if there's any areas of discomfort or pain, again opening and softening to these. And as you scan through the body, letting them go. The anchor is always available to you. So just coming back to the anchor of breathing, this in breath, this out breath, from this grounded, steady place, opening your awareness out now to whatever sounds, feelings, sensations, thoughts, images come up in awareness.

See if you can meet them with a sense of curiosity, a sense of interest, a sense of care. And a bit like a pot of water that's coming to the boil where the bubbles appear at the bottom and then they float up to the top and dissipate. Having a sense of whatever's in your awareness arising in the same way, moving through awareness and then dissipating. The breath in the background and this open awareness of whatever else is there in the foreground. It can be helpful to use the breath as you turn towards something with a sense of interest on the in breath to have a sense of opening and softening to it.

And on the out breath have a sense of letting go. Sometimes things can come up in the mind like a flurry of thoughts or some discomfort that actually doesn't pass away like a bubble and dissipate. It's quite sticky, it's quite persistent. See if you can intentionally, as far as it feels helpful and possible, meet this with a sense of care. On the in breath, softening and opening towards it.

And if it's helpful on the out breath, having a sense of letting go. Softening and opening on the in breath and on the out breath, having a sense of letting go. So with this open awareness anchored in your breathing, you can begin to choose what you foreground and what you background. What you're doing is fostering a sense of balance and equanimity by accepting and welcoming whatever arises. And beginning to make choices about when to return to the anchor of breathing and when to let go of whatever's foremost in your awareness.

For whatever reason, thoughts, images, impulses, sensations, and the many forms of reactivity, striving, judging, avoiding, fixing. Seeing it there in awareness with a sense of friendly recognition, opening and softening to it. And then on the out breath, quite deliberately, quite consciously, quite courageously having a sense of letting go and coming back to the anchor of breathing. While it's natural to want certainty, security, and control, this practice helps you find a way to live without being driven by these needs, And without being too unsettled when things don't go your way, or when people don't act as you'd like. It's something that you can build into your formal everyday practice or you can use as you move through your day.