7-Minute Meditation to Help You Let Sh*t Go
When it’s time to stop overthinking and start releasing.
Let’s be honest—sometimes life just throws way too much at us. Whether it’s stress, tension, guilt, heartbreak, or that one annoying comment you haven’t stopped replaying in your head… it piles up.
You’re holding it all in your body, in your breath, and in your thoughts. And when you don’t take time to release it, it sticks around—cluttering your peace, clouding your clarity, and draining your energy.
That’s where this 7-minute meditation to let sh*t go comes in. It’s short, simple, and meant to help you drop all the junk you’ve been carrying—emotionally, mentally, and even physically.
Whether you’ve got 30 things on your to-do list or just feel like screaming into a pillow, hit pause for a few minutes and let this guide walk you back to yourself.
🧘♀️ What You’ll Need
Nothing fancy. Just:
- 7 minutes of quiet time
- A space where you can sit comfortably (chair, floor, or cushion)
- Optional: headphones, eye mask, or calming music in the background
You can also do this lying down if your body needs it—just try not to fall asleep (though if you do, maybe that’s what you needed!).
💆♂️ 7-Minute Guided Meditation: Let That Sh*t Go
Start by settling into your seat.
Close your eyes, or keep a soft gaze down toward the floor.
1. Land in the Moment (1 minute)
Take a deep breath in through your nose… and sigh it out through your mouth.
Again.
Inhale…
Exhale—let your shoulders drop. Let your jaw unclench. Let yourself be here.
Start to notice your body.
Notice the weight of your body being held by the earth or your chair.
Let yourself land.
There’s nowhere else you need to be.
2. Tune In to the Breath (1 minute)
Now begin to breathe naturally, in and out through your nose.
Let your breath be your anchor.
Each inhale brings in a little more space…
Each exhale invites something to release.
No need to force anything. Just allow.
If your mind is racing, that’s okay. You’re not doing it wrong.
Just notice, and return to your breath. Over and over.
That is the practice.
3. Feel the Weight You’re Carrying (1–2 minutes)
Now gently turn your attention inward.
Ask yourself:
What am I holding onto right now?
Maybe it’s tension in your body…
Maybe it’s something emotional—anger, sadness, resentment…
Maybe it’s a thought you can’t shake, or something you’re afraid of.
Don’t judge it. Just name it silently: “I see you. I feel you.”
Give it permission to be there, just for a moment.
You don’t have to fix it. You’re just meeting it with awareness.
4. Letting Go with the Exhale (2–3 minutes)
Now we breathe.
With each inhale, imagine creating space—like opening a window.
With each exhale, imagine releasing a bit of what’s weighing you down.
You can even say it in your mind:
Inhale: “Let…”
Exhale: “…go.”
Let your exhale be a gentle release. Not a push, just a soft surrender.
If it helps, imagine your worries floating away on the out-breath like smoke or a cloud. No need to chase them. Just let them drift.
Each breath is an invitation to soften.
Each exhale is a quiet reminder: You don’t have to carry it all.
5. Anchor Into Now (1 minute)
Start to return to the body.
Notice your hands. Your feet. Your seat.
Feel the ground beneath you—the solid support that’s always there.
Bring your awareness to your breath again.
Feel the calm that’s beginning to settle in your body.
If there’s anything left to let go of, exhale one last time with intention.
Inhale peace.
Exhale release.
Let go.
6. Close With Intention (30 seconds)
Gently bring your palms together at your heart or rest your hands on your lap.
Take one last deep breath in through your nose…
Hold it…
And sigh it out.
If you like, say quietly in your mind:
“I release what no longer serves me.”
“I am allowed to let go.”
“I choose peace.”
When you’re ready, blink your eyes open and return to the room.
You’re back.
🔁 How Often Should You Practice This?
Every day if you can. Even once a week helps.
Think of it like clearing out mental clutter. Just like you clean your home, you need to clear your headspace.
This 7-minute meditation can be part of your morning ritual, mid-day reset, or nighttime wind-down. You don’t need the perfect setting. You just need to show up and breathe.
📘 Quick Tips for Letting Sh*t Go (Mindfully)
- Journal afterward. Write out what came up or what you let go of.
- Stretch it out. Gentle movement can help release lingering tension.
- Name your triggers. Becoming aware of them makes it easier to respond rather than react.
- Use breath as a tool. When stress hits, come back to that inhale-exhale mantra: Let… go.
Letting go doesn’t mean forgetting. It means making space—for healing, peace, and clarity.
🙋♀️ FAQs: Meditation for Letting Go
❓ Can I really release emotions in just 7 minutes?
Yes—sometimes even less! While deeper work may take time, these short sessions help shift energy, release tension, and reset your focus. Small daily practices lead to big changes over time.
❓ What if I cry or feel emotional during the meditation?
That’s completely normal. Let it happen. Emotions coming up during meditation means something is moving and releasing—which is exactly the point.
❓ I can’t stop thinking while meditating. Am I doing it wrong?
Not at all. The goal isn’t to stop thinking—it’s to notice your thoughts without getting stuck in them. Every time you bring your focus back to the breath, you’re training your mind.
❓ Can I do this while walking or lying down?
Yes! This meditation is flexible. Just stay mindful and intentional with your breath, and be in a safe, quiet space where you won’t be disturbed.
❓ What if I don’t feel any different after meditating?
Sometimes the effects are subtle. You may notice more clarity, calm, or emotional space later in the day. Keep practicing—your nervous system will thank you.
🌟 Final Thoughts: Letting Go Is a Practice, Not a One-Time Thing
Let’s be clear—letting go isn’t about denying your feelings or pretending things don’t bother you. It’s about making space to breathe again.
It’s about giving yourself permission to release the stuff that’s no longer helping you. The stress. The overthinking. The grudges. The fears. The stories.
Some days, you’ll feel like you released a ton.
Other days, it’ll feel like nothing happened.
Both are okay.
What matters is that you showed up for yourself, even for just 7 minutes.
So next time your brain is spiraling or your heart feels heavy, try this meditation. Come back to your breath. To your body. To now.
Let go of what you can. And hold yourself with compassion for the rest.