A meditation for releasing fear.
I want you to know that it's okay to look inside you.
It is safe.
Do not be afraid of what you will find within,
For at our core we are all the same.
The layers of pain covering your core will not be comfortable to experience,
But once they are allowed to rise to the surface and let go,
They will no longer cover the truth of who you are.
Anxiety shows you where you are disconnected from your wholeness.
Instead of pushing these uncomfortable feelings away,
Allow them to come forth,
Be seen and heard and they will release their tight grip.
There are parts of you being blocked from love.
These parts feel like they are being suffocated due to the lack of love.
Your work is to go within.
Find these parts,
Allow them to unravel and relax as they are heard and seen and understood.
Understanding and acceptance allows the blocked off parts of you to become whole again.
So start by bringing your attention to your breath.
Ground yourself in your breath.
Take a nice deep inhale,
Filling your belly and sigh it out your mouth.
Take another deep inhale,
Expanding your entire diaphragm and stomach,
Inflating it like a balloon and exhale it out your mouth.
One last nice deep inhale through your nose,
Holding it at the top and then exhaling it all out.
Allow waves of relaxation to wash over the top of your head,
Through your skull and your eyebrows.
Consciously start to relax and let go,
Release any tension in your forehead,
Relax the muscles in your face.
Open your mouth a little bit to allow your jaw to relax.
Allow those waves to flow through your face and now down into your neck.
Feeling the peaceful waves of relaxation flowing down through all the muscles in your neck,
Focusing on the base of the neck where tension tends to get stuck when we are stressed or tired.
As you breathe out,
Let the knots gradually unravel themselves,
Allowing the tension stuck in your body to release.
Feel the waves travel down to your chest and belly.
Notice if there are any areas of tension in your stomach and breathe deeply into these areas,
Allowing them to relax and release.
Now send these waves of relaxation down each of your arms,
Feeling all the sensations through your arms,
Elbows and down through your fingers.
Relax more and notice how heavy your arms become.
Bring your attention to your hips,
How they're connecting to the seat,
Drawing down the wave of relaxation into this area.
Notice if you feel a tightness in your hips,
Breathe into this area and allow your hips to sink deeper into your seat.
Send healing to the areas that need it as you allow the waves to travel to your legs.
Feel the healing sensation that moves down to your thighs,
Through your knees and ankles and all the way down to your feet and toes.
Any other areas of tension or pain,
Just allow them to completely relax as the tension melts away.
Now focusing your attention on your heart space where you will meet your most authentic self,
Ask,
What is this fear trying to tell me?
Now just sit quietly for a moment and listen.
It isn't important that you hear anything right away.
What is important is that you listen.
Have gratitude for any answers that you hear.
Now ask yourself,
What am I afraid of?
Breathe deeper still and listen again.
Have compassion and understanding for whatever comes up.
Do not push any feelings or thoughts away,
They are all important.
Just allow yourself to sit in this discomfort for one moment more.
For when your pain or fear is heard,
It loosens its grip and allows you to return to your loving,
Peaceful state of being.
This is the work of the warrior.
Just allow yourself to be supported as you find relief in this peaceful space.
Now try to see this fear from a wider perspective.
Imagine you're sitting on the edge of a cliff overlooking a forest with rolling hills and valleys,
Rivers and lakes and from this bird's eye view,
Imagine seeing your fear from this perspective.
Does it look differently from up here?
Thank your fear for bringing this disconnection from your essence to the surface so that you may find a way to heal and bring light to this wound.
For as Rumi says,
The wounds are where the light enters.
Looking at the back of your eyelids,
See if there are any colors here or any light.
Notice how this light isn't coming from a lamp or the sun,
This light is coming from within.
At your core,
You are pure light and love.
Bring forth this light and let it flood through your fear.
Allow light to enter this wound,
Sending love and light from deep within you to heal and release.
Continue to breathe deeply into the space in your body where your fear or anxiety is holding tightly and feel your muscles slowly unravel and unwind.
Feel the healing sensations that come from breath and attention washing over these muscles.
Know that you can always come back to your breath when fear creeps back in and breathe into the part of your body that is bearing this pain.
We're going to slowly start to awaken our body,
Wiggling our fingers and toes,
Stretching your arms as if you're waking up from a long nap.
And when you're ready,
Open your eyes.
