Welcome to your guided meditation.
My name is Helena,
But you can call me hell.
And I'm a certified mindfulness meditation teacher.
And today we're going to focus on the feelings of fear,
Especially around failures,
Maybe decisions that might draw a different path for what you were expecting.
And let's begin by just noticing expectations,
Noticing disappointments,
Noticing that the perception of failure is always going to be based on the outcome that we always wanted to see.
Let's call it the parallel universe that we build.
And this might come up maybe on business decisions,
Maybe just financial decisions,
Or even in past relationships.
How it's easy to feel,
How easy it is to just consider that there was always an external element that just made everything different.
And in our case,
It brought us frustration,
It brought us the feeling of defeat,
The feeling of giving more than receiving,
Giving more and receiving less.
So take a moment here for just noticing your posture,
Whether you are in a chair or in a cushion.
And take a moment for maybe noticing how is your body feeling in this moment.
Maybe there's something already coming up on your mind,
Maybe there is starting to feel some tension.
So take a moment for just noticing your body,
Toes,
Arms,
Hands,
Shoulders,
Neck,
Even the back,
Lower back.
There are points that we usually were going to just start to build up some sensations around these uncontrollable results in our lives.
So take this moment for just noticing your body and bring your attention to your breath.
Whether you want to bring your attention at the tip of your nose,
Feeling inward and the outward of your breath.
Noticing the pace,
Noticing if it's fully deep,
Relaxed at ease,
Or if you start to shake or if you start to feel that you're not fully breathing.
Just take a notice.
Just take this moment for just connecting with your breath,
Just as it feels.
You have the option to also feeling the sensation of your breath around your belly,
Expanding and contracting of your belly.
Noticing your hands that are just starting to relax,
To soften.
Your fingers maybe wide,
Relax,
Maybe palms on your thighs,
Maybe palms facing upwards.
Notice if there is any other tension or sensation that it might bring,
A little bit of your attention to just ease,
To just relax,
To just soften with your breath,
Maybe around your feet,
Maybe around your heels or toes,
Maybe your knees,
Maybe rolling your shoulders back and down.
Let me remind you that in this moment you are always having the choice.
You are in a safe space.
And if there is any situation or discomfort that is coming on your body or your surroundings,
Remember you can always change your position,
Make it mindfully,
And come back again bringing your attention to your breath.
Take this moment for maybe bringing some visualization or some experience that has happened to you that you want to work on today.
Maybe it was someone involved in this decision or situation,
Maybe there was something involved around this situation,
Like an external outcome,
Something that was maybe out of your control.
And take this moment for always reminding yourself that everything that we are working here comes in a perspective of a gentle curiosity,
In a focus that is not going to harm you.
And what just happened in the past stays in the past.
Take this moment for just bringing the elements that you find that are important to consider,
Maybe the reaction of your body,
Voice,
Sensations and feelings,
Thoughts that were coming on your mind.
Consider how different is now this you from the you of the past,
With a clearer vision,
More wisdom,
And bringing compassion to you.
Maybe there is something that you experienced in that moment that might change something.
From the past experience to now,
Remember that from today you can always change,
You can always modify any result coming from your emotions.
Then your feeling,
Fears,
Doubts that happened in that moment,
Or maybe it's happening right now.
Just take a moment for just bringing that gratitude,
Loving kindness,
The sensation of still being here,
Still in this present moment,
Without the need to change in the outcome.
And notice your breath,
Try to soften those feelings through your breath and letting them go.
At any moment you're feeling that you want to keep your hands on your thighs,
Please do it,
You can bring your palms together to your heart center.
Maybe placing a hand on your chest and the other on top of your hand,
Or your opposite hand.
And feeling that warmth in your hands with the touch of your skin or your clothes,
Noticing the energy,
The fine temperature,
Maybe the tingling sensation,
Considering that your hand has a great force of change.
Allowing yourself to just bring it more to this world,
Opening hands to give and to receive.
Notice any moment that you're feeling that fear can break any of your dreams,
Can break any of your opportunities,
Or any chances in the future.
Fear through compassion,
Loving kindness to yourself,
You'll always do more for yourself.
And keep breathing natural through your nose or through your belly,
Noticing all your body.
Just like tinder,
Burn fire,
Hot breath,
The air,
Just bring more life into that fire that comes from you.
That willingness to make this world always better,
The willingness to change the people around you,
To change the community around you.
There's always a new chance to help,
To support others.
Take a quick scan through your body and notice if there is any sensation around you,
In any part of your body.
And notice experiences that has come out on your mind,
Just let it go,
Release it.
And take this moment now for just finding yourself,
Surrounding with the resources,
Your people,
Your community,
All the opportunities to always do better,
The opportunities to always change for good,
The opportunities to help more people,
The opportunities for helping more.
We might doubt,
We might find some clash in our ideals,
Our businesses,
Our relationships,
Our situations in our lives,
But we can always come back to the true source of humanity that is helping each other.
And enjoy the happiness of others by helping,
By giving and by supporting.
Noticing yourself,
Your space,
Your breathing,
That you are safe,
That you are in peace.
Focusing your breath,
Going deeper,
Clearer and connecting even more with you.
And always come back to your breath,
Any moment that you are having these thoughts,
Sensations or you are just wondering with different expectations,
Different outcomes of what you were looking for.
Bring back your breath,
Bring back your attention to your breath and come back home to your breath.
Inhaling deeply,
Exhaling.
Thank you so much for allowing me to guide you in your practice.
It was an honor and a joy to be present here for you.
May the peace be always with you.
