Finding courage in the midst of fear,
A meditation journey with Angelica Janic.
Welcome to this meditation that is designed to help you deal with fear.
Fear is a natural emotion that is important for our survival,
But sometimes it can be overwhelming and even paralyzing.
In this meditation,
We will work on acknowledging and accepting our fear while also cultivating a sense of calm and courage.
To begin,
Find a comfortable and quiet space where you can be alone,
Leaving all distraction in a different room.
Sit or lie down in a comfortable position,
Taking as much time as you need to prepare yourself for this meditation,
15 to 20 minutes.
When you're ready,
Take a few deep breaths to settle your mind and your body,
Closing your eyes and allow your body to relax completely.
Every day will be different and unique.
Be patient with yourself as you deepen your breath and allow time and your commitment to the practice to help bring a sense of calm,
Ease,
And clarity.
Allow your breath to become slower,
Deeper,
And more filling,
With each inhale filling your belly,
With each exhale allowing the belly to fall.
With every passing breath,
Allow the breath to rise more into the chest,
Finding a full body expansion.
With each exhale,
Softening the skin,
From the crown of the head to the tips of the toes,
Tips of the toes back to the crown of the head,
As you settle into this meditation.
Taking a moment to acknowledge any fears or worries that you may currently have.
If there's a specific situation or circumstance that is causing you fear,
Allow yourself to fully acknowledge and feel the fear without judgment or resistance.
Simply observe it and allow it to pass.
As you continue to breathe deeply,
Imagine yourself surrounded by a warm golden light.
This light represents your inner strength and courage.
As you breathe in,
Feel this light filling your body with warmth and power.
As you breathe out,
Release any tension or negative energy that you may be holding onto.
As you continue to breathe deeply and evenly,
Visualize a peaceful scene that makes you feel safe and secure.
This could be a beautiful mountaintop,
A peaceful beach,
Or a quiet forest.
Allow yourself to fully immerse in this visualization,
Using your senses to take in the sights,
Sounds,
And smells around you.
As you continue to focus on this peaceful scene,
Bring to mind the specific fear or worry that you are struggling with.
Visualize it as a dark cloud that is hovering over you.
Now imagine yourself reaching up and pulling the cloud down to earth.
As you hold this dark cloud in your hands,
Take a moment to examine it closely.
Notice any details or textures on this cloud.
Allow yourself to be open to understanding what this cloud,
This fear,
Could represent.
Remaining grounded and present in your body,
Scan from the crown of the head down through the front of the face,
Around the eyes to the tip of the nose,
Working down the cheeks,
Softening your jaw,
And lengthening your neck as you deepen your breath.
Softening your shoulders,
Feeling your chest open and lift,
Relaxing the area of your upper and lower back.
The breath comes easy now into your belly.
Taking a full body breath in through the nose to fill your belly,
Your lungs,
And exhaling any of the struggle out of the mouth,
The fear,
The negativity.
Continuing to scan down through the back glutes,
The back of your thighs,
The front of your thighs to your knees,
Your calves,
Ankles to the heels and toes.
Now visualize the warm golden light from earlier surrounding this now dark cloud.
See the light as it gradually fills the cloud,
Transforming it into a beautiful glowing orb of light.
As you look through the cloud,
You see the space.
It is no longer dark,
It is clear.
The light diminishes all of the details and textures that made the cloud once dark.
As you hold this glowing orb of light,
Imagine it becoming lighter and lighter until it eventually dissolves and disappears.
The cloud that has turned into fog is now spreading itself out,
Dissolving into thin air.
You can see again,
You can breathe freely,
Fully.
Knowing that this transformation represents your own ability to transform fear into courage and strength.
Staying present in your body,
Notice if there is tension,
Tightness,
Or a feeling of numbness anywhere.
Can you try to imagine your breath filling these areas with light,
Courage,
And strength?
Continuing to scan,
Continuing to stay with your breath,
Allowing yourself to sit or lay with this feeling of courage and strength,
Visualizing yourself facing the fear or challenge that you were previously struggling with,
Feeling confident and capable.
Whenever your mind may wander,
Acknowledge it.
Gently bring yourself back to this moment,
Back to your breath,
Your body and space and time.
We are almost there,
Continuing to stay with your breath,
Without judgment,
Without trying to create anything at all.
Just allow what is to be.
As you slowly start to reach the end of this meditation,
Take a moment,
Acknowledge,
Appreciate,
And be grateful for your bravery of taking this time to work through and diminish any fears that you may have.
Feel your heart resonate,
Your confidence grow as you take a few more deep breaths.
Only when you are ready,
Gradually bring yourself back to awareness in this present moment in time.
Know that you can return to your visualization and feelings of strength and courage whenever you need,
At any point in the day.
If you have not yet,
Gently begin to open your eyes,
Wiggling your fingers and toes.
Breathe right into the center of your chest.
Again,
Take a moment to express gratitude for yourself,
Cultivating a sense of peace and courage.
Carrying this sense of calm and confidence with you for the remainder of the day.
This meditation will be here for you whenever you need.
Take one more mindful breath in through the nose and slowly exhale.
