More Language of Letting Go: 366 New Daily Meditations

by Melody Beattie

This is a simple formula for taking care of ourselves. This is how we change. This is how we become changed. This is the process for healing and health. This is the process for achieving selfresponsibility and selfesteem.

  The next time we do something that bothers us, the next time we feel off track or off course, we don't have to waste our time or energy feeling ashamed. We can take a Tenth Step. Let the process happen. And move on with our life.

  God, help me make this Step and other Steps a habitual way of responding to life and my issues. Help me know that I am free to live, to allow myself to fully experiment with and experience life. If Iget off course, or if an issue arises that demands my attention, help me deal with it by using the Tenth Step.

  September 6

  The Good in Step Ten

  Step Ten says: "Continued to take personal inventory and when we were wrong promptly admitted it" It does not suggest that we ignore what is right in our life. It says we

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  continue to take a personal inventory and keep a focus on ourselves.

  When we take an inventory, we will want to look for many things. We can search out feelings that need our attention. We can look for low selfesteem creeping back in. We can look for old ways of thinking, feeling, and behaving. We can look for mistakes that need correcting.

  But a critical part of our inventory can focus on what we're doing right and on all that is good around us.

  Part of our codependency is an obsessive focus on what's wrong and what we might be doing wrong—real or imagined. In recovery we're learning to focus on what's right.

  Look fearlessly, with a loving, positive eye. What did you do right today? Did you behave differently today than you would have a year ago? Did you reach out to someone and allow yourself to be vulnerable? You can compliment yourself for that.

  Did you have a bad day but dealt effectively with it? Did you practice gratitude or acceptance? Did you take a risk, own your power, or set a boundary? Did you take responsibility for yourself in a way that you might not have before?

  Did you take time for prayer or meditation? Did you trust God? Did you let someone do something for you?

  Even on our worst days, we can find one thing we did right. We can find something to feel hopeful about. We can find something to look forward to. We can focus realistically on visions of what can be.

  God, help me let go of my need to stay immersed in negativity. I can change the energy in myself and my environment from negative to positive. I will affirm the good until it sinks in and feels real. I will also strive to find one quality that I like about someone else who's important to me, and I will take the risk of telling him or her that.

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  September 7

  Powerless over Others

  Stop making excuses for other people.

  Stop making excuses for ourselves.

  While it is our goal to develop compassion and achieve forgiveness, acceptance, and love, it is also our goal to accept reality and hold people accountable for their behavior. We can also hold ourselves accountable for our own behavior and, at the same time, have compassion and understanding for ourselves.

  When we claim powerlessness, we are not claiming irresponsibility. We have no power to control others, what they do, what they did, or what they might do. We're stating that we are willing to end an ineffective life based on willpower and control. And we're beginning a spiritual, mental, and emotional journey in which we take responsibility for ourselves.

  We are not victims. We are not helpless. Accepting powerlessness when that is appropriate enables us to begin owning our true power to take care of ourselves.

  Today, I will avoid making excuses for my own or someone else's behavior. I will let consequences and responsibility fall where they belong.

  September 8

  Some of my feelings have been stored so long they have freezer burn.

  —Beyond Codependency

  There are many sources of pain in our life. Those of us recovering from adult children and codependency issues frequently have a cesspool of unresolved pain from the past. We have feelings, sometimes from early childhood to the

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  present, that either hurt too much to feel or that we had no support and permission to deal with.

  There are other inevitable sources of pain in our life too. There is the sadness and grief that comes when we experience change, even good change, as we let go of one part of our life, and begin our journey into the new.

  There is pain in recovery, as we begin allowing ourselves to feel while dropping our protective shield of denial.

  There is the pain that leads and guides us into better choices for our future.

  We have many choices about how to stop this pain. We may have experimented with different options. Compulsive and addictive behaviors stop pain—temporarily.

  We may have used alcohol, other drugs, relationships, or sex to stop our pain.

  We may talk compulsively or compulsively focus on other people and their needs as a way to avoid or stop our pain.

  We may use religion to avoid our feelings.

  We may resort to denial of how we are feeling to stop our pain.

  We may stay so busy that we don't have time to feel. We may use money, exercise, or food to stop our pain.

  We have many choices. To survive, we may have used some of these options, only to find that these were BandAids temporary pain relievers that did not solve the problem. They did not really stop our pain; they postponed it.

  In recovery, there is a better choice about how we may stop pain. We can face it and feel it. When we are ready, with our Higher Power's help, we can summon the courage to feel the pain, let it go, and let the pain move us forward—into a new decision, a better life.

  We can stop the behaviors we are doing that cause pain, if that's appropriate. We can make a decision to remove ourselves from situations that cause repeated, similar pain. We can learn the lesson our pain is trying to teach us.

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  If we are being pelleted by pain, there is a lesson. Trust that idea. Something is being worked out in us. The answer will not come from addictive or other compulsive behaviors; we will receive the answer when we feel our feelings.

  It takes courage to be willing to stand still and feel what we must feel. Sometimes, we have what seems like endless layers of pain inside us. Pain hurts. Grief hurts.

  Sadness hurts. It does not feel good. But neither does denying what is already there; neither does living a lifetime with old and new pockets of pain packed, stored, and stacked within.

  It will only hurt for a while, no longer than necessary, to heal us. We can trust that if we must feel pain, it is part of healing, and it is good. We can become willing to surrender to and accept the inevitable painful feelings that are a good part of recovery.

  Go with the flow, even when the flow takes us through uncomfortable feelings. Release, freedom, healing, and good feelings are on the other side.

  Today, I am open and willing to feel what I need to feel. I am willing to stop my compulsive behaviors. I am willing to let go of my denial. I am willing to feel what I need to feel to be healed, healthy and whole.

  September 9

  Perspective

  Too often, we try to gain a clear perspective before it is time.

  That will make us crazy.

  We do not always know why things are happening the way they are. We do not always know how a particular relationship will work out. We do not always understand the source of our feelings, why we've been led down a particular path, what is being worked out in us, what we are learning, why we needed to recycle, why we had to wait, why we needed to go through a time of discipline, or why a door closed. How Page 263

  our present circumstances will work into the larger scheme of events is not always clear to us. That is how it needs to be.

  Perspective will come in retrospect.

  We could strain for hours today for the meaning of somethin
g that may come in an instant next year.

  Let it go. We can let go of our need to figure things out, to feel in control.

  Now is the time to be. To feel. To go through it. To allow things to happen. To learn. To let whatever is being worked out in us take its course.

  In hindsight, we will know. It will become clear. For today, being is enough. We have been told that all things shall work out for good in our life. We can trust that to happen, even if we cannot see the place today's events will hold in the larger picture.

  Today, I will let things happen without trying to figure everything out. If clarity is not available to me today, I will trust it to come later, in retrospect. I will put simple trust in the truth that all is well, events are unfolding as they should, and all will work out for good in my life—better than I can imagine.

  September 10

  SelfApproval

  Most of us want to be liked. We want other people to think of us as nice, friendly, kind, and loving. Most of us want the approval of others.

  Since childhood, some of us have been trying to get approval, trying to get people to like us and think highly of us. We may be afraid people will leave us if they disapprove of our actions. We may look for approval from people who have none to give. We may not know that we're lovable now and can learn to approve of ourselves.

  In order to live happily, to live consistently with the way our Higher Power wants us to live, and to tap into a way Page 264

  of life that is in harmony with the universe, we need to let go of our extreme need for approval. These unmet needs for approval and love from our past give others control over us today. These needs can prevent us from acting in our best interest and being true to ourselves.

  We can approve of ourselves. In the end, that's the only approval that counts.

  Today, I will let go of my need for approval and my need to be liked. I will replace them with a need to like and approve of myself. I will enjoy the surprise I find when I do this. The people who count, including myself, will respect me when I am true to myself.

  September 11

  Conflict and Detachment

  In a relationship, there are those wonderful times when things go smoothly for both people, and neither person needs to focus too heavily on the concept of detachment. But there are those challenging times when one person is in crisis or changing—and we need to detach.

  Then there are stressful cycles when both people in a relationship are in the midst of dealing with intense issues. Both are needy and neither has anything to give.

  These are times when detachment and taking care of ourselves are difficult.

  It is helpful, in these moments, to identify the problem. Both people are in the midst of dealing and healing. Neither has much to give, at least at the moment. And both are feeling particularly needy.

  That is the problem.

  What's the solution?

  There may not be a perfect solution. Detachment is still the key, but that can be difficult when we need support ourselves. In fact, the other person may be asking for support rather than offering it.

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  We can still work toward detachment. We can still work through our feelings. We can accept this as a temporary cycle in the relationship, and stop looking to the other person for something he or she cannot give at the moment.

  We can stop expecting ourselves to give at the moment as well.

  Communication helps. Identifying the problem and talking about it without blame or shame is a start. Figuring out alternative support systems, or ways to get our needs met, helps.

  We are still responsible for taking care of ourselves—even when we are in the best of relationships. We can reasonably expect conflicts of need and the clashing of issues to occur in the most loving, healthy relationships.

  It is one of the cycles of love, friendship, and family.

  If it is a healthy relationship, the crisis will not go on endlessly. We will regain our balance. The other person will too. We can stop making ourselves so crazy by looking for the other person to be balanced when he or she isn't.

  Talk things out. Work things out. Keep our expectations of ourselves, other people, and our relationships healthy and reasonable.

  A good relationship will be able to sustain and survive low points. Sometimes we need them, so we can both grow and learn separately.

  Sometimes, people who are usually there for us cannot be there for us. We can find another way to take care of ourselves.

  Today, I will remember that my best relationships have low points. If the low point is the norm, I may want to consider the desirability of the relationship. If the low point is a temporary cycle, I will practice understanding for myself and the other person. God, help me remember that the help and support I want and need does not come in the form of only one person. Help me be open to healthy options for taking care of myself, if my normal support system is not available.

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  September 12

  Healing

  We should learn not to grow impatient with the slow healing process of time. We should discipline ourselves to recognize that there are many steps to be taken along the highway leading from sorrow to renewed serenity. . . . We should anticipate these stages in our emotional convalescence: unbearable pain, poignant grief, empty days, resistance to consolation, disinterestedness in life, gradually giving way. . . to the new weaving of a pattern of action and the acceptance of the irresistible challenge of life.

  —Joshua Loth Liebman

  Recovery is a process. It is a gradual process, a healing process, and a spiritual process—a journey rather than a destination.

  Just as codependency takes on a life of its own and is progressive, so recovery progresses. One thing leads to another and things—as well as us—get better.

  We can relax, do our part, and let the rest happen.

  Today, I will trust this process and this journey that I have undertaken.

  September 13

  Times of Reprogramming

  Recovery is not all tiresome, unrewarded work. There are times of joy and rest, times when we comfortably practice what we have learned. There are times of change, times when we struggle to learn something new or overcome a particular problem.

  These are the times when what we've been practicing in recovery begins to show in our life. These times of change are intense, but purposeful.

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  There are also times when, at a deep level, we are being ''reprogrammed'' We start letting go of beliefs and behaviors. We may feel frightened or confused during these times. Our old behaviors or patterns may not have worked for us, but they were comfortable and familiar.

  During these times we may feel vulnerable, lonely, and needy—like we are on a journey without a road map or a flashlight, and we feel as if no one has traveled this ground before.

  We may not understand what is being worked out in us. We may not know where or if we are being led.

  We are being led. We are not alone. Our Higher Power is working His finest and best to bring true change in us. Others have traveled this road too. We will be led to someone who can help us, someone who can provide the markers we need.

  We are being prepared for receiving as much joy and love as our heart can hold.

  Recovery is a healing process. We can trust it, even when we don't understand it. We are right where we need to be in this process; we're going through exactly what we need to experience. And where we're going is better than any place we've been.

  Today, God, help me believe that the changes I'm going through are for the good. Help me believe that the road I'm traveling will lead to a place of light, love, and joy.

  September 14

  What's Good for Me?

  When we are soulsearching, be it for the smaller or larger decisions we face during the day, we can learn to ask, is this good for me?. . . Is this what I really want?. . .

  .Is this what I need?. . . Does this direction feel right for me?.
. .Or am I

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  succumbing to the control and influence that I sometimes allow others to have over me?

  It is not unhealthy selfishness to question if something is good for us. That is an old way of thinking. To ask if something is good for us is a healthy behavior, not to be ashamed of, and will probably work out in the other person's best interests too.

  We shall not wander down a selfish path of selfindulgence by asking if a thing is good for us. We shall not stray from God's intended plan, God's highest good, by asking if a thing is good for us. By asking ourselves this simple question, we participate in directing our life toward the highest good and purpose; we own our power to hold ourselves in selfesteem.

  Today, I will begin acting in my best interests. I will do this with the understanding that, on occasion, my choices will not please everyone around me. I will do this with the understanding that asking if a thing is good for me will ultimately help me take true responsibility for my life and my choices.

  September 15

  Getting Through Hard Times

  We are sturdy beings. But in many ways, we are fragile. We can accept change and loss, but this comes at our own pace and in our own way. And only we and God can determine the timing.

  —Codependent No More

  Hard times, stressful times, are not all there is to life, but they are part of life, growth, and moving forward.

  What we do with hard times, or hard energy, is our choice.

  We can use the energy of hard times to work out, and work through, our issues. We can use it to finetune our skills and our spirituality. Or we can go through these Page 269

  situations suffering, storing up bitterness, and refusing to grow or change.

  Hard times can motivate and mold us to bring out our best. We can use these times to move forward and upward to higher levels of living, loving, and growth.

  The choice is ours. Will we let ourselves feel? Will we take a spiritual approach, including gratitude, toward the event? Will we question life and our Higher Power by asking what we're supposed to be learning and doing? Or will we use the incident to prove old, negative beliefs? Will we say, "Nothing good ever happens to me. . . .

  I'm just a victim. . . . People can't be trusted. . . . Life isn't worth living"?