Meditation for Letting Go: If You Don’t Need It, Put It Down

By Tara Rullo, LCSW

In Buddhist-informed therapy, much of our suffering is understood as arising from attachment—our attachment to thoughts, emotions, stories, and expectations. These attachments weigh us down, creating emotional and psychological burdens that can lead to anxiety, stress, and physical discomfort. Meditation, a core practice in Buddhist tradition, offers a pathway to release these burdens by fostering awareness, cultivating compassion, and nurturing the ability to let go.

The Buddha teaches:

“If you no longer wish to carry something, you can simply put it down.”

Through this awareness, we learn that our burdens, too, are impermanent, and by releasing our attachment to them, we free ourselves from unnecessary suffering. Over time, this practice cultivates a sense of acceptance and equanimity, helping us navigate life’s challenges with more ease.

Embracing Impermanence and Letting Go

At the heart of Buddhist teachings is the concept of impermanence—the understanding that all things are in a constant state of flux and nothing remains the same. Many of the burdens we carry stem from resisting this truth, holding onto the belief that things *should* be a certain way or wishing that painful experiences would simply vanish. If you often find yourself using the word “should,” it may be a sign that you’re caught in a rigid mental construct that’s weighing you down.

Through the practice of mindfulness and present-moment awareness, we begin to see that our burdens, like everything else, are impermanent. By letting go of our attachment to them, we free ourselves from unnecessary suffering. Over time, this practice fosters a deep sense of freedom and flexibility, inviting us to gently ask,

“Do I truly need to carry this burden, or can I put it down?”

Cultivating Compassion: Softening the Burden of Self-Judgment

One of the heaviest burdens many of us carry is self-judgment and criticism. From a Buddhist perspective, this often stems from the ego or the false sense of a permanent, unchanging self. Buddhist-informed therapy encourages the practice of compassion, both toward oneself and others, as a way to dissolve the harshness of judgment and soften our inner dialogue.

Meditation practices focus on cultivating compassion for ourselves and others, helping us release the burden of self-criticism. As we offer kindness and goodwill to ourselves, we begin to dismantle the rigid narratives that cause suffering, such as:

“I’m not good enough.”

“I always fail.”

This softening of our inner world allows us to hold ourselves with more tenderness, recognizing our shared humanity and releasing the need to be perfect.

Awareness of the Body: Uncovering and Releasing Tension

Emotional burdens and unresolved stress often manifest physically in the form of muscle tension, gut issues or even chronic pain. Through mindful meditation, we are invited to bring awareness to the body, uncovering these areas of tension and learning to release them.

Practices such as body scans and mindful breathing bring attention to the physical sensations we often ignore or suppress. As we sit in meditation, we may notice tightness in the shoulders, a clenching in the jaw, or a heavy feeling in the chest. Rather than resisting or avoiding these sensations, we meet them with curiosity and acceptance. By simply bringing awareness to these physical manifestations of our burdens, we create space for them to be released, allowing the body to relax and heal.

Are you ready to put your burdens down?

Imagine what it would feel like to be completely unburdened, whether it’s for a short moment or in a more lasting sense.

Each of us is carrying something we no longer need. What you put down might relate to a general sense of stress or pain, or it might be connected to a specific issue that has been weighing heavily on your mind and heart. Practice this meditation if you want to envision yourself shedding these burdens as you exhale what you no longer need.. Each exhale allows you to let go a little more.

When we let go of unnecessary burdens, we find more room for what we truly desire.

If you are ready to release burdens, reduce stress, or simply cultivate more peace, try this meditation for a deep sense of release, allowing you to experience greater clarity, openness, and joy.

May your meditation practice bring you closer to liberation, one breath at a time.