Walk With Your Fear

This meditation is inspired by my recent experience of being frozen by fear of making a big life decision and the book "Fear, My Friend" by Meera Lee Patel. With the help of the book and meditation, I was able to move forward.

By listening to this meditation, I hope that you, like me, will be able to feel 'unstuck' or a little bit freer in moments where you want or need to make a life-altering decision. I'd love to hear about your decision and if and how the meditation has helped you, so please leave a review or write me directly on InsightTimer. I look forward to hearing from you.

Music by Viacheslav Starostin.

Transcript

I was recently confronted by fear,

One that challenged my vision for life and crept in without a warning.

Sometimes it is like this with fears.

They come unannounced,

Challenging what we thought was a given.

If you are standing at a crossroad,

Facing a decision that could shift the course of your life,

Something you've been contemplating for a while,

Like ending a relationship,

Moving to a new city or country,

Or changing your career,

Or if you've been unexpectedly confronted with a life event like the loss of someone you love,

A surprising diagnosis or a layoff,

Then this meditation might help you.

In this meditation we will explore the topic of fear as an inevitable part of transformation.

The visualization in this meditation is inspired by Meera Lee Patel's beautiful book,

Fear My Friend.

If this practice resonates with you,

I highly recommend reading the book.

Let us begin.

Make yourself as comfortable as possible.

Choose a position where you can sit upright,

With ease,

Recline or lie down fully.

The most important thing is to relax your body.

Support yourself with any props you may have.

Pillows,

Blankets,

Bolsters,

Anything to help your body rest while the mind stays alert.

Since we will be using visualization,

You might also place an eye mask,

Eye pillow or soft cloth over your eyes to support turning inward.

Feel free to take the time you need to come into this fully comfortable and relaxing position before we proceed.

Feel free to pause this meditation until you reached your most comfortable position.

And once you are settled,

Take a few deep inhales and exhales.

Take a few deep inhales and exhales like a signal to your mind to allow yourself to arrive in this moment.

Like a signal to the body to evoke the feeling of arriving in your meditation.

Welcome yourself to this meditation.

Now allow your breath to return to its natural rhythm if you haven't already.

Take a moment to notice where in the body you feel your breath most clearly.

Without needing to change anything,

Simply observe your inhalation.

Observe your exhalation.

Notice the part of the body that gently expands on your inhale and relaxes on the exhale.

Inhaling,

Inviting calm into the body.

Exhaling,

Releasing tension out of the body.

Inhale.

Exhale.

In this comfortable position,

Following the predictable and relaxing rhythm of your breath,

Imagine yourself standing in a lush green forest.

It is a sunny day outside,

And you notice how the sun rays filter through the crown of the trees,

Casting a soft glow on the path ahead.

The forest is calm,

Expansive and peaceful.

As you stand here in this lush green forest,

Feel a slight breeze moving towards you,

Bringing fresh earthly air into your nostrils,

Into your lungs.

Notice and listen to the soft bird song echoing through the trees.

Notice and feel the firm supportive ground underneath you.

Now,

Slowly lift your gaze.

See how the sunlight illuminates tiny plant particles dancing in the air.

Everything around you is peaceful yet alive at the same time.

Let yourself be immersed in this peaceful,

Expansive place.

Breathe in this place.

Now,

Imagine yourself beginning to walk slowly along the path before you.

One step at a time.

The ground welcoming your feet.

Maybe this forest is a place you've visited before,

Or one you've always longed to find.

Either way,

The path feels familiar,

As if you've walked it before.

As you continue to imagine yourself in this lush green forest,

Walk effortlessly.

Enjoyably.

And as you continue to walk effortlessly,

Enjoyably,

You notice that ahead of you the path begins to branch.

One way to the left,

The other straight ahead.

And you,

Pause at the fork.

Visualize yourself standing in front of this fork.

Breathing in through the nose,

And breathing out through the nose.

Inviting space on an inhale,

And relaxation on an exhale.

Standing here in this peaceful forest,

You realize you have a choice.

If this metaphor of standing at a life crossroads resonates with you,

This is a moment to ask yourself a deeper question.

One that may feel uncomfortable,

Yet important.

One that you may have avoided asking yourself out of fear of facing the question.

Or one that simply has been on your mind for a while.

A question,

Or a decision that has the potential of changing the course of your life.

Do I continue on the path I know,

Or do I take a new direction?

If you choose to turn left,

You follow the familiar path.

One you've taken many times.

It leads to what is familiar,

To what is safe.

If you walk forward,

You choose the unfamiliar path.

The one you do not know exactly where it will lead.

The horizon in front of it is not as clearly defined.

The path bends,

Twists,

And moves toward the unknown.

It is a path that when you think of taking,

Or a decision you think of making,

Is a little scary,

Or a lot scary and uncomfortable.

You might feel doubt creeping in.

So as you look ahead towards this unfamiliar path,

Towards making a decision that might not feel as comfortable,

Notice what doubts arise.

Listen to those doubts.

Truly listen.

Where in your body do you feel these doubts?

And how do they affect your breath?

As you contemplate about these doubts,

Understand that fear and doubt arise only because desire is present.

Without doubt,

There is no desire.

Fear shows up when we care deeply.

Fear of hurting or losing someone.

Fear of failure.

Or the one that I can relate the most,

Fear of discovering that what we longed for isn't what we truly wanted.

Fear knows the shape of our desires.

Whatever that fear or those doubts may be for you,

Imagine that as you stand in front of the branching path,

In front of your choice,

This fear begins to morph,

To take shape.

Imagine the fear and the doubts manifesting into someone you know.

A friend,

A family member,

Or a younger version of yourself.

Who does your fear look like?

As you visualize your fear standing beside you,

Look at them in the eyes,

Not with a sense of judgment or anger,

But with a feeling of compassion towards them.

Just breathing and looking into their eyes.

As you continue to look them in the eyes,

Notice their true intention.

I invite you to consider the following.

If you meet the fear with curiosity and openness,

With a sense of acceptance and understanding,

You might recognize that fear is like a concerned friend.

It only wants to keep a part of you,

A part of your identity,

Safe.

Now as you stand here beside your fear,

Imagine yourself extending your hand to this figure,

To this person.

Offer your open palm as an invitation to walk this journey together.

And as they reach for you,

Take their hand with a firm yet gentle grasp.

You are holding your fear,

Not to fight it,

But to walk with it.

Hand in hand,

Turn your gaze again to the path ahead,

The unfamiliar road stretching in front of you.

This time,

You are not alone.

Together with your fear,

You begin to walk it,

Walking the path step by step.

With each step,

Notice the ground becoming steadier.

The light brighter,

And the wind calmer.

As you walk down this unfamiliar path,

Hand in hand with your fear,

With every step forward,

Feel the grip of fear slowly softens.

The fear is still there,

Still present,

But it no longer blocks your path.

It no longer blocks your decision.

It is still beside you,

But no longer in control.

Feel how the grasp of fear changes.

Less rigid,

Less loud.

Notice what does it feel like to walk together and alongside your fear.

Acknowledging it rather than ignoring or resisting it.

To breathe with it rather than it taking your breath away.

To move forward with it by your side rather than being frozen by it.

Keep this visualization for the next couple of breaths,

And notice what comes up for you.

Perhaps there is a shift in how you relate to this figure of fear.

A quiet sense of a bit more acceptance,

A bit more understanding,

Or even forgiveness.

Forgiveness for this fear,

Forgiveness for yourself.

And with the next couple of breaths,

Continue walking forward and imagine that slowly,

The fear,

As it releases its grip,

Lets go of your hand and remains behind on the path.

Pause on this path for a moment.

Look back and see your fear behind you.

If it feels right,

Offer a gentle smile or any gesture of gratitude for its protection,

For its guidance,

For what it helped you discover.

Then,

Turn back to your path looking forward,

And walk on with hands swinging freely,

Shoulders a little bit more relaxed,

And your mind a little bit clearer.

One step at a time.

With a little bit more courage,

A little more trust,

A little more light,

You continue to walk down your newly chosen path.

Remember this feeling.

Remember this learning.

Then,

Begin to gently release the visualization into the ether,

Returning to your breath.

Return to your body.

Return to the space you're in.

I hope this visualization of walking alongside and with your fear has helped you recognize that accepting it,

However and whenever it appears in your life,

Is the only way to loosen the fear's grip.

By seeing our fear clearly and compassionately,

By taking its hand and walking with it,

We create space for new choices,

New possibilities,

And hope.

And perhaps the road less traveled may not always take us exactly where we thought.

But I ask you to reflect.

One day,

Would you rather tell your younger self or someone you care a story of courage or a story of regret?

Thank you for listening.

If this meditation has helped you make a choice you are proud of or simply eased a decision,

Opened you up to the possibility of walking a new unfamiliar path,

I'd love to hear from you.

Wishing you a calm rest of your day or evening.

Namaste you