Welcome to this guided meditation for transforming fear into calm.
Take a moment to get comfortable,
Find a quiet space to settle in where you won't be disturbed.
You might find a seated position or lie down,
Close the eyes if you'd like,
Or just find a soft gaze and bring your awareness to your breath to get centered.
Fear,
A four-lettered word that we all know very,
Very well.
Fear is a natural response,
A biologically programmed response to threat and danger.
Sometimes we get carried away with our fear.
This is not to say that all fear is a product of your mindset or getting carried away with emotions,
Not at all.
Fear is here to offer us insights and information,
To tell us we need to set boundaries,
That we need to protect ourselves,
That it's time to leave a relationship,
That we need to get more safety around us.
Whatever that may be,
Whether fear has run away with you or is near and dear and present in this moment,
Just know that it is normal and natural to feel afraid as a human being throughout your life.
But when we allow our fear to run the show,
To override us,
Our pathways to thrive become blocked.
It's hard to thrive when you're living in a constant state of fear.
And so this meditation is here in hopes of helping you embrace some calm and safety.
Let's start by bringing your attention to your breath,
Inhaling deeply through your nose,
Feeling the breath fill your lungs,
And exhaling slowly through your mouth,
Releasing tension.
Allow your breath to be a source of comfort,
A sense of grounding,
And the otherwise uncomfortable and ungrounding experience of fear.
As you focus on the breath,
Gradually release tension throughout the body,
Throughout the face,
The jaw,
The shoulders,
The back,
The chest,
The abdomen,
And the legs.
Now visualize yourself as a strong,
Rooted,
Solid mountain.
Feel the presence,
The weight,
The groundedness of this mountain as it's connected with the earth.
As you breathe in,
Imagine drawing in strength and stability from the ground beneath you.
Move your awareness up to the peak of the mountain as you do so,
Feeling the strength of this massive amount of rock.
And as you picture the peak of the mountain,
Allow it to symbolize your capacity to grow and transform and to continue to reach for the sky.
With each inhale,
Allow yourself to inhale strength,
And with each exhale,
Release fear and anxiety.
A mountain has no room or space for fear.
You are a mountain.
What do you have to be afraid of?
Mountains are formed and carved from thousands,
From millions of years of forces colliding through tectonic plates,
Elements of the earth transforming rock and soil and dirt into a huge,
Magnificent symbol of strength,
Of perseverance,
Of being.
You are a mountain.
As you feel that sense of groundedness,
Of weightedness that has come from your personal transformation,
Repeat these words in your mind.
I am grounded.
I am resilient.
Adversity can make me stronger.
Fear is passing by while my inner calm remains.
I have the strength to face any challenge.
I am a mountain.
Notice where you feel this mountain inside of your physical body.
Notice the location that you feel its presence,
And notice the qualities that make up this sense of feeling grounded and strong and resilient.
Observe your mountain-ness,
And as you are reminded of your strength,
Of your capacity to grow,
Allow that fear to loosen its grip on your inner peace.
With each breath,
The grip of fear loosens,
And the sense of inner peace expands.
With each breath,
Feel your groundedness,
Your mountain-ness,
And the inner peace from returning to these truths.
When you're ready to shift away from this practice,
Simply deepen the breath,
Find some gentle movement in the body,
And make your way back to the present moment.
Remember,
My friend,
You are the mountain.
