To begin this meditation find yourself in a comfortable position.
You can lie down,
Use pillows if you need to,
Just feel completely supported by the ground or earth below you.
If you're sitting upright make sure that you're sitting on something lifting the hips higher than the knees and the spine is lifting straight towards the ceiling.
Also choose an environment that feels completely safe for you.
We'll go through a process of finding our fear,
Watching how it moves,
Watching how it acts,
Learning about it.
Consider yourself a researcher of your own fear throughout this practice.
Before we begin take a few breaths into your belly.
As you inhale fill the belly with air and as you exhale completely deflate it.
Focusing your breath into your belly,
Continue breathing into your belly and know that this will actually settle your nervous system,
This breath work.
So if at any point feelings of fear become too intense during this practice,
Return to this feeling and breathing into your belly.
Take one or two more breaths into your belly.
Now allow your breath to become natural and perform a body scan.
Starting at the crown of the head,
Just go through each area of your body,
Scanning for any existing tension that may be in your body.
Go down your face,
Through the back of your head,
Scan through your neck,
Without trying to change anything at all,
Just observing where we're starting from.
Scan your shoulders,
Down your arms,
Through your wrists and your fingertips.
Notice if you're clenching anywhere,
If you're holding and scanning through your torso,
Through your lungs,
Your ribcage and solar plexus and abdomen.
Notice if you're holding anywhere,
If the breath perhaps isn't reaching a certain place or it feels stagnant or constricted.
Scanning the back of the body,
Feeling for openings here,
Tightness and just observing what is.
Scanning through the pelvis,
The base of the spine,
The hips right and left.
Scanning through each leg,
Thighs and knee,
Scanning through your calf.
You may feel yourself relaxing during this body scan,
That's okay as well.
Scanning through the ankles and the feet and each of the toes.
Return to your breath,
Just feeling the tip of your nose and the breath going in and out,
Keeping it natural.
And now begin to bring about a familiar feeling of fear.
This feeling may come from a common worry,
Like missing a deadline or forgetting an email or not having an important person respond to a text.
Conjure up,
Cultivate a feeling of fear within you.
This doesn't have to be something really intense,
But a real worry,
A real concern in your life,
Knowing this is just for practice sake.
And if these feelings of fear get too intense,
Return to that belly breathing.
That will help to downregulate your nervous system.
And still imagine a fearful scenario and then holding that feeling of fear,
Begin to go through that body scan again and notice where the fear is living in your body.
As you think about a certain situation that makes you feel fearful,
Where do you feel it?
Do you feel tightness somewhere,
Constriction?
Are you perhaps holding your breath?
Maybe your middle fingers started twitching or your toe,
Perhaps a part of your calf tensed up,
Or you feel a lump in your throat,
Or there's some constriction,
Or there's some constriction in your solar plexus,
The base of the ribs.
Just notice if anything has changed at all.
You're feeling a common fear,
Knowing you're completely safe in this environment,
You're held right now,
And it's okay to explore your feelings of fear,
To learn about them,
To observe them,
And to know where fear lives in your body.
And you can try a different couple different scenarios if you'd like to feel different types of fear,
Different responses,
Maybe you have a quickening of your heart.
Just notice the alarm bells,
Right,
The fear sets off in your body.
And now begin to breathe into any area that has shifted in any way because of your fear.
And if you can't reach it with your breath,
Imagine a white light going to that area.
So if you feel some constriction in your chest,
Breathe into it.
Send your breath there.
And if you felt something happening,
Say in your ankle,
Or your toe,
Or your calf,
Send white light.
And even if you can breathe into it,
Continue to send white light into that area.
So even if it is your chest,
Your solar plexus,
Send that white light and your breath into that area.
Knowing you can dissolve the feelings of fear within you.
You can take control of your body by connecting with your fear through awareness and intention.
And dissolve the fear.
And continue practicing dissolving fear in different areas of your body where you have felt the fear.
Using your breath and using white light and the power of your intention to let the fear go.
To acknowledge it.
You can even say,
Thank you fear.
Thank you for showing up to teach me something.
And then let it go.
Because our fear does have messages for us.
It does teach us something.
And we do want to acknowledge it.
And once we acknowledge the fear,
It evaporates.
And I'm going lightly with this.
We don't want to rattle the nervous system too much.
We just want to get a sense for where our fear lives in our body.
So that when we're out in the world and we encounter a fearful situation,
We can check in with our fear zones.
We can check in with any tension that may have accumulated.
And we can learn from that tension.
We can even ask it questions about what it's here to teach us.
But then we also know we have the power to dissolve it and continue on with our journey without the fear.
And this is how we truly become courageous.
Now performing a final body scan.
Just ensure we're back towards our resting place.
I'm starting at the crown of the head.
Scanning your body.
Noticing if there's any residual fear left over.
And working with the breath and the white light to help dissolve it.
Going through each area of the body.
Noticing how it feels now.
Making your way right down through your neck and your shoulders.
Through your arms and fingers.
Scanning the torso and the belly.
The back of the body.
And down into the pelvis and the hips.
Continuing to scan through the legs,
The thighs,
The knees,
And the calves.
And then noticing your feet and your toes.
Knowing you're completely safe and supported here.
And then returning to the belly breathing where we started.
Breathing deeply into the belly.
Begin how swell the belly and exhale releasing.
Knowing you can always return to this breath no matter what.
And decreases our flight or fight response.
And helps to settle our nervous system so we can make clear decisions in any situation.
Breathing deeply into the belly.
And knowing that life will always bring us new situations.
And those new situations may feel scary to us at first.
And they may feel fearful.
And that's what we want to check in with our fear and acknowledge it.
Be aware of it.
Notice where it's living.
Not only in our mind and our thoughts.
Notice where it lives in our body.
And learning from it.
Checking in with it.
Acknowledging it.
But then using our power of intention to dissolve it.
So that it doesn't block us or direct us in any way.
Fear is something we can learn from.
It's something that we don't want controlling our decisions.
It's there for a reason.
We just have to be aware of it.
We just have to be aware of it.
And that concludes our Sagittarius fear meditation.
You can return to it anytime you want to practice working with your fear.
I hope you enjoyed it.
And I hope you have a wonderful day.
