Hello,
My name is Ale Garnica.
Welcome to this practice.
People or situations can create a lot of fear within.
But one thing we want to remind ourselves of is that before fear,
There is love.
You are love.
This doesn't mean that you conform with what is happening.
It means remembering that love is more powerful than fear.
When we are in fear,
We react without thinking.
We cannot hear the soft and gentle whisper of our intuitive wisdom,
And we may do things that we regret.
We lose control.
And when we do,
The situation takes control.
But when we are in love,
We don't react.
We act with intention and wisdom.
With assertive actions and decisions that move us in the right direction.
We are in control.
And there will be no power that can take that away from us.
Let's begin.
Adopt a comfortable position.
Allow your body to relax.
Moving your attention to your inner silence.
This calm and quiet space that lives within.
Be with this silence for a few moments.
Now move your attention to the breath.
Noticing its natural rhythm.
Let the breath be your anchor.
When you notice the mind being distracted by thoughts,
Gently,
Without judgment,
Bring it back to the here and the now using your breath.
Now,
Evoke the situation that makes you feel fear.
Notice how fear becomes present when you think about it.
Notice if there are any sensations present.
In the body.
Maybe there is a change of temperature.
Or maybe you notice tension in a particular part of the body or in the whole body.
Maybe you feel a flow of energy.
Or maybe you don't feel any sensations at all.
Whatever is present,
Just let it be.
Fear is a temporary visitor that comes to deliver a message.
It wants you to know that something is happening.
Something needs your attention.
Acknowledge this emotion by mentally saying,
I see you.
And it's okay for you to be here.
Observe fear with curiosity.
Like you would with an old friend you haven't seen in a long time.
Fear is not a threat.
It is your friend.
A friend that might look scary or weird.
And that may feel uncomfortable to be with.
But that's only because you are not familiar with its presence.
Invite fear to your body.
To sit down.
Treat it as your guest.
Offer it a cup of tea.
And when you do,
Notice which flavor it chooses.
Maybe a strong and dark tea,
Like black tea.
Or a spicy option like chai.
Or maybe it doesn't want any tea at all.
Notice what comes up when you play with this idea.
And keep observing how fear is present.
Now that you have spent some time with this emotion,
Invite love to come and join the tea party.
Welcome love and ask it to sit with you and with fear.
Offer it a cup of tea.
And notice which flavor it chooses.
Or maybe it doesn't want any tea at all.
Then ask love to share its wisdom by answering this question.
What would you do if you were in my place?
And wait for its response.
Any response,
Or no response at all,
Is welcome.
Love comes in all ways and forms.
Don't analyze it or try to make sense of it.
Now,
Realize that this love you are talking to is you.
Love is who we are.
Notice how love is no longer sitting next to you.
It is inside of you.
It shows its presence,
Its light,
Through you.
Let this be a reminder that before fear,
There is love.
Fear will come and go.
But love is always present.
Because you are love.
Kindly,
Ask fear to step out.
Thanking it for being here.
And letting it know that it can come back if it has another message for you.
At the end,
It is your friend.
It's only you now.
Feeling your loving presence.
Notice if there are any sensations present in the body.
Or if there are no sensations at all.
Everything is welcome.
Take a few moments to offer yourself gratitude for being open to embrace fear.
That is an act of love.
Now,
Bring your attention to the body.
Noticing its subtle movements when breathing.
Before ending this practice,
We are going to take three deep breaths together.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Allow your eyes to open whenever they feel ready to do so.
Thank you for meditating with me today.
