Navigating Challenges,
Day 3.
From Fear to Faith.
Welcome to today's meditation and the third day of your journey.
Today we will release fear from our mind and body and regain trust in ourselves and in our ability to navigate this challenge successfully.
Begin by settling into a comfortable,
Balanced position.
Start with three slow breaths.
Breathing in gently,
But fully.
Pause.
Then exhale.
Let the exhale be a little longer than the inhale.
As you inhale,
Let your chest rise gently.
And your belly expand.
As you exhale,
Notice how your body naturally settles.
Use the inhale to intentionally fill and refresh your cells.
Use the exhale to relax and be fully present.
Notice the slow,
Steady rhythm of the breath moving through your body.
Start to notice where fear sits in your body and your mind.
It might feel like tightness in your head or in your throat.
It might present as scattered,
Half-formed,
Or incoherent thoughts.
When your amygdala is sounding the alarm.
It's hard to think straight.
Fear can also make your breath shallow.
So let your next breaths belong.
Fear often accompanies change because your mind wants to keep you safe.
It's a valuable protection mechanism in the short term.
When you're fearful,
Cortisol rises to aid you.
But over time it can affect your sleep.
Digestion and immune system.
Causing you harm.
In the same way adrenaline can elevate your heart rate and narrow your focus,
Helping you react quickly.
But not to act rationally.
Fear is natural.
And necessary.
An important companion on life's journey.
But a poor strategist.
Appreciate the vital role it has played for you.
Then let it go.
Allow it to warn you.
Not control you.
Take several breaths,
Slowly.
Noticing any fear-based tension in your mind or body.
And releasing it.
Notice.
And release.
Notice.
And release.
Be gentle with yourself.
Use compassion.
Show yourself some kindness.
Like you would a child.
Or a friend.
Release any residual tension in your face.
Around your eyes or in your jaw.
Relax your shoulders.
And your belly.
Relax your hands.
Take a long,
Slow breath in.
Then exhale relaxation all the way down your legs and into your toes.
Create a peaceful space inside.
Let it start small and grow with each breath.
As you quiet the amygdala's alarm system,
Your inner wisdom can be heard more clearly.
In this quiet space,
You'll find clarity.
The clarity of knowing what matters.
And what doesn't.
Of recognizing what supports you.
And what doesn't.
In faith that the answers you need will come to you in their time.
For now.
Just breathe.
As you breathe in steadiness and calm.
Feel yourself regaining equilibrium.
Trust in yourself.
And faith in your capacity to meet this moment.
You're here.
You've already started to create change.
And now breathe in serenity.
Faith in your ability to navigate events.
Not push against them.
Remember that this too shall pass.
That this difficulty will end.
That this situation is shifting slightly.
Every day.
You are shifting it.
And shifting with it.
Even if you can't see the path clearly now,
It is there beneath your feet.
Each step pulls you farther along.
In due course,
You will see the path you've walked.
And see a new vista before you.
For now.
Breathe in serenity.
Take another full,
Deliberate breath.
Nourishing your mind and body.
Strengthening your ability to act,
Not react.
Knowing that when it's time,
You will do your best.
To think rationally.
To act calmly.
With faith in yourself.
And in the future.
Now bring your attention to your heartbeat.
Steady.
And strong.
Whenever you're ready,
Let your eyes flutter open.
Bring your awareness back to the room.
Feeling centered and steady.
Ready for another day.
Thank you for taking the time to meditate with me today.
Until next time.
Namaste.
