Hello and welcome to this guided meditation for alchemizing fear into courage and love.
In this meditation we are going to work with the emotions of fear,
Courage,
And love to transform our relationship with fear.
Whether it's something you're currently experiencing or something that has surfaced recently.
We need to be willing to feel everything that arises in our experience of fear.
Vulnerability and openness are key to softening fear and perhaps even letting go of it entirely.
Whether it transforms into courage and love or simply eases,
Avoid becoming attached to any specific outcome.
Simply observe what naturally unfolds within you.
As you welcome and feel these emotions,
Notice any sensations in your body and accept them without judgment.
Your mantras for this meditation are going to be,
Can I welcome this?
Can I welcome this a little bit more?
Can I let go of this?
Can I let go a little bit more?
Is there resistance to welcoming or letting go of this?
And can I welcome that resistance and accept it?
This is a simple but powerful practice that can radically change your life.
Since we're working with the emotional body,
It's important to first get in touch with the physical body.
So find a comfortable seat where your back is upright.
And if sitting upright is not available to you,
Lying down can be perfectly fine.
So let's begin.
Close your eyes and allow yourself to relax.
Take a deep breath in through the nose,
Filling your belly,
Chest and head all the way up.
And as you exhale,
Let go of any tension and ease into the moment.
We'll start with your awareness at the top of your head,
The crown of your head.
Feeling any sensation that you can feel here and just being aware,
Being present to the aliveness of each part of your body as we flow through this induction.
Moving your awareness to your eyebrows,
Your third eye,
And then down to your jaw and your neck.
Feeling the facial muscles around your lips and nose and eyes.
Feeling the back of your neck,
Feeling your clavicle bones,
Your throat,
Your shoulders,
Traveling down your upper arms through your elbows,
Forearms,
Hands and fingers.
Just feeling the aliveness,
Feeling the presentness,
The solidity of your body.
Moving your awareness back to your chest and back,
To your abdomen and upper abdomen,
Your mid and lower back,
Stomach,
The organs and intestines inside.
Moving down to your hips and welcoming and feeling and being with the presence of your body.
Now traveling from your hips to your thighs,
Your knees,
Your lower legs,
The tops of your feet,
The bottoms of your feet,
And your toes.
Feeling now the entirety of your body,
Present in this space.
Now begin to think of an experience that is causing you fear,
Whether it's anxiety,
Stress,
Doubt or nervousness.
All of these things are commonly just different expressions of fear.
So pick a fear that feels alive for you right now.
Where do you feel this fear in your body?
Is there a sensation somewhere that accompanies it?
Can you sense it?
If not,
What do you notice happening in your body?
What sensations are arising?
If you can feel it,
Open yourself to the willingness to be with it,
To simply feel it.
Now ask yourself if you can welcome that experience a little bit more.
Notice,
Can you feel it more?
Did any sensations change?
Now welcome it a little bit more,
Even if it's just 1%.
Beautiful.
Now ask yourself and see,
Can I let it go?
Even just a little bit.
And again,
See if you can let go of it.
Did it ease?
Did it lighten?
Or is it still fully there?
Do you have frustration and confusion coming up?
Whatever is arising,
See if you can welcome it and allow the experience to be to be fully,
Willingly present with what is arising in this moment.
Now begin to think of a time in your life when you felt courage or a sense of adventure or accomplishment or a sense of being self-assured,
Trusting in your capabilities.
Find a memory,
An experience where any of these or something similar was true for you and bring your awareness,
Shift your awareness to this experience,
To this memory.
Try and recall it in as much detail and vividness as you can.
The environment you were in,
Who was with you,
How you were feeling at the time.
See if you can be aware in your body of what it felt like to feel this courage,
This empowerment,
This self-assuredness.
And ask yourself if you can welcome it.
See if you can welcome it even one or two percent more.
Does it shift?
Does it change?
Do you feel more of it in your body?
Or if you aren't feeling anything,
Welcome that as well.
Be accepting of whatever experience is arising and trust that over time you'll be able to welcome and move this emotional energy more and more.
Because compounding interest is a beautiful thing.
Now see if you can let go of this experience.
Let it just dissipate and go away.
Do you notice anything different in your body?
What has happened?
Or whatever sameness has stayed around?
Whatever reaction having to it?
Accept in the moment,
At peace and at ease with whatever is arising.
Now go back to the feeling of fear,
The experience of fear.
Whether it be a memory or circumstance that is alive for you in your experience of life right now.
Call that experience back up and feel it.
Welcome the anxiety,
Welcome the fear,
The worry,
The doubt.
Welcome the intensity of the emotions and allow yourself to feel it.
Can you allow yourself to feel it a little bit more and welcome it even one or two percent more?
What does it feel like?
Where do you feel it?
Nothing lasts forever,
So just trust in your ability to hold this feeling in this moment.
Welcome the fear.
And again,
If nothing is happening and you feel apathy or numbness,
This is an experience and sensation as well.
So just welcome that experience in your mind's reaction to this meditative process.
Now ask yourself,
Can I let go of this fear?
Does it ease?
Does it lighten?
Do you feel a sense of opening and relaxation in your body?
Ask yourself again,
Can I let this go?
Can you accept and welcome whatever is arising in your experience of this moment?
Perhaps it let go altogether and you're not feeling it anymore at all.
Perhaps it's still there.
Or perhaps you're feeling numb and confused.
Whatever is happening,
Accept and welcome the experience.
And now,
Without fully dropping it,
Begin to think of the courageous experience again.
Moving your awareness back to that time,
That memory.
The emotions,
The faces,
The places,
The textures,
What you might have been wearing,
What the weather was like.
Calling into full vividness the experience in memory and especially the feeling of courage,
Of self-assuredness,
Of adventure,
Of willingness.
Welcome this experience fully into your body.
And now go back to the experience of fear.
Call up the anxiety,
The fear,
The worry,
The doubt.
Allow the emotional experience of it to come online in your body,
To be felt.
Welcome whatever is arising,
Whatever sensations you're feeling.
And now move back to the experience of courage.
What was the feeling?
Was it a sense of accomplishment,
Of knowing that you're capable?
Was it a sense of adventure,
Or a sense of knowing that you can do this?
Welcome that feeling.
Feel it fully.
And then let it go.
Does it ease?
Going back to the feeling of fear.
Welcoming this experience,
Allowing it to be.
Inviting it in a little bit more.
Inviting the sensations,
Welcoming the physical and emotional experience of fear,
Anxiety,
Doubt,
And worry.
Allowing them to be present in your body.
And then asking yourself,
Can I let this go a little bit?
Does it release?
Does it let go?
Does it ease?
Can I let go of it a little bit more?
And ask yourself,
And just feel and accept whatever changes you feel.
Now,
Going back to the emotion of courage.
Welcoming the feeling of competence,
Confidence,
Courage,
Self-assuredness.
And noticing that you can move your attention and awareness,
Your feeling experience,
From fear to courage,
And fear to courage.
Mixing these emotions softens the emotional weight and experience of the fear and anxiety.
So just welcoming any changes or shifts that you're experiencing around your relationship to fear.
And welcoming any experience that you're having around a sense of courage,
Capability.
And now connecting to a sense of love.
Think of something that brings love into your feeling body.
Whether that be a pet,
A loved one,
Your life experience and journey.
And just feel and welcome this emotion of love.
Allow it to saturate every cell of your body.
Fully embracing this beautiful experience.
Welcoming love,
Allowing yourself to feel it a little bit more,
And a little bit more.
To close this practice today,
I invite you to take in a breath through the nose.
Feeling all the way up,
Holding briefly at the top.
And then letting go.
If you have time,
I recommend continuing this practice.
When done daily,
This type of emotional release and integration can radically and rapidly transform your experience of life.
Because remember,
Emotions are the electromagnetic charge that magnetizes our experiences to us.
So have a beautiful day.
Namaste.
And I'll see you next time.
