Welcome to this guided meditation about overcoming fear.
I'm grateful you are here.
Please find a comfortable position,
Either sitting with your spine tall but relaxed or lying down with your body supported.
Close your eyes if you'd like or soften your gaze.
Allow your hands to rest easily in your lap or by your side.
Take a deep breath in through your nose and gently exhale through your mouth.
Let yourself fully arrive here,
In this present moment.
Notice your breathing without trying to change it.
Just notice the natural rhythm of your inhale and your exhale.
Feel the air coming through your nostrils,
Your chest rise,
Your belly rise.
Feel your whole body breathing.
Each breath is like an anchor reminding you that you are safe in this moment.
Ever so gently,
Breathe in calm,
Breathe out tension.
Breathe in steadiness,
Breathe out fear.
With every breath feel your body softening,
Grounding and becoming more at ease.
Now,
Gently bring to mind the fear that has been present for you.
It doesn't have to be your biggest fear,
Just one that feels safe to work with right now.
Know that you are safe in this present moment.
Notice where the fear shows up in your body.
Maybe it's a tightness in your chest,
A knot in your stomach or a heaviness in your shoulders.
Without judgment,
Simply say to yourself,
This is fear,
This is what it feels like.
You are not pushing it away and you are not letting it control you.
You are simply witnessing it,
Allowing it to be seen and present.
Now,
Imagine surrounding this fear with a gentle light,
A soft,
Warm glow.
This light is your compassion.
It is kind,
Steady and strong.
Say silently to yourself,
I see you fear.
I thank you for trying to protect me,
But I'm safe right now.
With each breath,
Let that compassionate light grow bigger,
Wrapping around the fear,
Softening its edges and transforming it into calm and strength.
Notice how your body feels as fear is met with kindness instead of resistance.
Just gently notice any areas of tightness,
Anything that requires your attention and just letting go,
Understanding that fear comes to protect us.
Now,
Silently repeat these phrases or you can create your own.
I am safe in this moment.
I have the strength to meet what comes.
Fear is just a feeling,
It does not define me.
With love and breath,
I chose courage.
Let each phrase land in your heart like planting seeds of resilience.
Take a deep breath in and a slow,
Full exhale out.
Bring your attention back to your breath,
Back to your bodily sensations and just gently start noticing your surroundings.
What can you hear,
Feel,
Taste or touch?
You can gently wiggle your fingers and toes,
Roll your shoulders gently.
And when you're ready,
Slowly open your eyes,
Carrying with you the light of courage and the calm of your breath.
Remember,
You are stronger than your fear and you can return to this practice anytime you need.
Thank you for meditating with me.
Namaste.
