Welcome to Episode 12 in 12 Minutes to a More Mindful Life — a guided mindfulness series by Jerry Varghese, Certified Mindfulness Teacher (IMTA) and founder of Nihshreyasa, a holistic wellness studio based in Fort Kochi, Kerala, India.

In this session, we explore a Letting Go Visualization — a soothing, breath-based practice to help you release what feels heavy and create space for clarity and renewal. Rather than forcing anything away, this meditation invites a gentle surrender — letting the body, mind, and breath soften naturally into ease.

Through this 12-minute guided meditation, you’ll:

- Settle into stillness through slow, grounding breaths

- Connect with the natural rhythm of your breathing

- Visualize releasing emotional weight with each exhale

- Create space within the body and mind for lightness

- Rest in a quiet sense of spacious presence

This episode also includes a Mindful Activity for your day: A Small Ritual of Release. Write down one thing you’re ready to let go of — a thought, a habit, a worry. Then tear the paper, crumple it, or symbolically release it. Notice how your body feels as you free yourself from even a small part of what you’ve been carrying. Let the gesture remind you that letting go is a process — one breath, one moment at a time.

After the practice, take a brief moment to reflect:

• Was it easy or challenging to release what you’ve been holding?

• Did the exhale help you feel lighter, or simply more aware?

• How does the space within you feel now compared to when you began?

Letting go in mindfulness is not about pushing anything away — it’s about softening your grip, creating room for truth, and meeting life with openness.