Lay Your Burdens Down

A space to lay down what burdens our bodies, minds and spirits

AN INVITATION

In her version of the familiar spiritual, “Since I Laid My Burdens Down,” Bernice Johnson Reagon sang, “I can talk better, so much better … I feel better, so much better … friends don’t treat me like they used to … since I laid my burdens down.” 

Imagine that, Beloved! Imagine a space and a practice dedicated to laying down one thing or those several things that burden our bodies, minds or spirits? 

 
 
 
 
Green, hand-drawn cowrie shells sit in the center of a page as an anchor for this section.
 

This is that space. This is that moment. This is your time.

Lay it down, Beloved. Lay it all down.

WHAT YOU'LL NEED

A clear glass of water sits over a bed of glittering gold

A glass or bowl of water

In many traditions, a glass of water connects us to our ancestors, readying our spirits for the practice.

A burning candle in white milk glass sits over a bed of glittering gold

A candle

Help set your intention within the meditation with a special candle or incense.

Three rounded rocks of various sizes sit over a bed of glittering gold

A representative object

Choose a physical object that represents a burden you want to lay down. You can also use a slip of paper to write down that burden.

A comfortable spot

Get comfortable and shut it all out to enjoy your creation.

THE PRACTICE

1. Ready yourself

Create a small “Laying Burdens Down” altar for yourself using the water, candle, cloth, and anything else that readies your spirit. Get comfortable in the space you’ve created.

Crystals, rocks, candles, and plants sit on wooden surfaces to make an at-home altar.

2. Lay your burden down

Listen to the practice and meditation, and conjure in your mind the burden you want to release. As you place your object or slip of paper on the altar, say aloud “I lay down…” and name your burden.

A black hand reaches up and to the left, and from it come illustrations of cotton, leaves, flowers, and cowrie shells, indicating laying down your burdens.

3. Sit in the moment

Take several moments and sit with the moment and the feeling of having laid down your burden. If the feeling moves you, listen to the song “Since I Laid My Burden Down” by Bernice Johnson Reagon.

An older black woman with curly gray hair is wearing a gold necklace and a white sweater - she looks happy and content.

REFLECT ON YOUR EXPERIENCE

 
 

What did you lay down, what did you release, and why?

How does your spirit feel after laying it down?

Are there ways to draw upon that feeling in your everyday life?

 
 

Ways to use this meditation

 

A seasonal, individual or collective cleansing practice

To process, release or decompress after difficult situations, emotions or encounters

To celebrate a significant or momentous event in your life