(Click the audio above to listen to the full meditation. It’s unedited, so you might notice a few stumbles, background sounds, or natural pauses. I hope you enjoy it just as it is. Paid subscribers can click here for edited meditations.)
My husband introduced me to fishing when we first started dating. I didn’t take to it quite as he had hoped, but I did find the concept of catch-and-release interesting. I learned that fishing is about the whole journey. It’s not just about catching dinner—it’s about the quiet process of studying the water, waiting patiently, and being present.
And when you do feel a bite, and catch a fish, you savour the moment—maybe take a picture—and then gently release it back into the stream, and you begin again.
At its core, doesn’t that remind you of meditation practice? In fly fishing, catch and release means catching a fish, unhooking it, and letting it go. In meditation, we aim to do the same with our thoughts, images, and sensations.
Our streams of consciousness are constantly flowing, filled with thoughts, memories, and emotions. Each time we sit in meditation, we step into that stream and observe as it moves by.
So today, I thought we’d practice this “catch and release” method in our meditation.
The key is allowing.
When a thought or worry hooks us, we gently catch it, acknowledge it, and then release it. Simple, right? (I’m smiling as I say that because we both know it’s not always easy.) But we keep coming back. Because, just like fly fishing, the heart of meditation is in sitting quietly, allowing the moments to arise, knowing we’ll get hooked—and learning how to release.
Let’s begin…
Journal prompts to deepen your meditation:
