Find a comfortable position.
Sitting or lying down.
Let your body be fully supported by the chair.
Floor.
Are the bed beneath you.
In this practice,
We will meet the fear with awareness.
We won't fight it or push it away.
We will simply learn to watch it with kindness.
Feel that you are safe here.
Gently close your eyes.
Take a slow breath in.
Through your nose.
And release it softly.
Through your mom.
Again.
Breath in deeply.
And let a long,
Relaxed exhale.
Carry you downward.
Again,
Breath in and out.
Now let your breath find its own natural rhythm.
No need to control it.
Bring your attention to your body.
Start with your face.
Soften your forehead.
The space between your eyebrows.
Your eyes.
Your job.
Let your tongue rest.
Softening your shoulders.
Let them drop away from your ears.
Feel your chest rising and falling.
Your stomach rising and falling.
Relax your arms.
Your hands.
Your fingertips.
Relax your hips.
Your legs.
Else it will.
Breathing in.
You'll feel calm.
Breathing out.
Your real stature.
Breathing in,
Calm.
Breathing out.
Your knees.
Now.
In your mind's eye.
Imagine yourself.
In a safe,
Open space.
A place where nothing can harm you.
It might be a quiet forest with sunlight through the leaves.
A peaceful room with soft light.
Or a wide open sky.
Let your imagination choose.
Notice what you see.
What you feel.
Perhaps stillness,
Perhaps gentle sound.
The colors.
And light.
Notice how your body feels held and protected.
You are completely safe here.
Say silently to yourself.
I am safe in this moment.
I'm safe in this moment.
In this space,
Small waves begin to appear on the horizon.
Each wave carries a feel that people commonly hold dear.
They are not yours alone.
They belong to the being human.
Let each one rise and fall as I name it.
A wave of fear of heights.
Rising and falling.
A wave of fear of darkness.
Rising.
And falling.
A wave of fear of small spaces.
Rising.
And falling.
A wave of fear of being judged.
Rising.
And falling.
I'll be able to see it all speak.
Rising.
And falling.
A wave of fear of unknown.
Rising and falling.
A wave of fear of death.
Rising.
And falling.
A wave of fear of loss.
Pricey.
And falling.
Notice that.
You are not inside these waves.
You are the one watching them.
Like clouds crossing a wide sky,
They come and they go.
If a fear of your own appears.
A worry or a memory,
Simply name it softly.
This is fear.
Then watch it.
Rise and fall.
Like other.
Now repeat silently.
Fear is a feeling.
Not my identity.
I can observe it.
Without becoming it.
Fear is a feeling.
Not my identity.
Bring your awareness back to your breath.
With each inhale.
You create a space inside you.
With each exhale,
You release what has been held.
Imagine your breath.
As a soft,
Warm light.
As you inhale.
This light expands in your chest.
Feeling your heart.
As you exhale,
The light gently touches each fear.
And dissolve its intensity.
Breathing in.
The light grows.
Breathing out,
The fear softens.
Now,
One by one.
Let each field become smaller.
The fear of being judged.
Softness.
The fear of being trapped.
No sense.
The fear of loss in control.
Fades.
The fear of the dark.
Becomes quiet.
The fear of pain.
Is met with gentleness.
The fear of the unknown.
Becomes curiosity.
The fear of loss is held with tenderness.
The fear of death.
Transforms into stillness.
Nothing is forced.
Everything is allowed and everything is naturally released.
Place one hand on your heart if you like.
Feel its steady beat.
Which has carried you through every fear you have ever faced.
Silently thank yourself for being willing to look at them.
What scares you?
Now feel this.
There is a part of you.
That has never been afraid.
Asylum.
Study.
Aware Presence.
It was there in childhood.
It has been there.
Through every challenge.
It is here now.
This presence does not need to fight,
Fear or fix it.
It simply notices.
You are the space.
In which fear appears.
You are the sky and the fear is only the weather.
Rest in that space.
Let go of effort.
Let go of thinking.
And here.
Calm.
Exhale.
Freedom.
And hold.
Calm.
Exhale.
Freedom.
Inhale.
Calm.
Exhale.
Freedom.
Now.
Feel the weight of your body.
And surface beneath you.
Hear the sounds around you.
Gently move your fingers.
Your toes.
Stretch if your body wants to.
Now,
Carry this thought with you.
Don't fear me with it.
But it doesn't live in you permanently.
You are the space in which it appears and disappears.
When you are ready.
Slowly open your eyes.
