Hi,
My name is Brooke.
I'm a life coach.
I work with women on empowerment,
Embodiment,
And self-trust.
In today's meditation,
We're going to be working with fear and practice creating space from it and inviting it to lovingly integrate into our lives.
This meditation is an invitation to lovingly integrate fear because so often when working with fear,
We are fighting against it and that creates even more suffering in our own being.
So just join me for this guided visualization and be curious with me.
So we're going to start by getting really comfortable in your body.
If it's available to you,
Lying down would be a really nourishing way to go about this practice.
Just getting nice and comfortable in your body.
And when you're all set up,
Comfortable,
Laying down,
We're going to do a little body scan.
Starting in our head,
Bringing your awareness to your scalp and your forehead,
The front of your face,
Relaxing your jaw,
Noticing your ears,
Bringing your attention to your throat,
The front of your throat,
Around to the back of your neck,
Down into your shoulder blades and just breathing some life into your shoulder blades.
Noticing your attention cascade down your right arm,
Shoulder,
Upper arm,
Elbow,
Forearm,
Your hand,
And each finger.
And then coming back up to your left shoulder,
Letting your attention cascade down your left arm slowly and into each of your fingers.
Coming back to the core of your body,
Feeling your chest,
Noticing your heart space and how it starts in your chest and goes through to your back body,
Feeling the whole upper core region of your body.
Coming down now through to your belly and your mid-back,
Your lower belly,
Your pelvic floor,
And your low back,
And to your bottom and your upper thighs.
And then down your whole upper leg,
Bringing your awareness now to your knees,
Down even more to your shins and calf,
Down into your ankle,
The top of your feet,
Noticing each of your individual toes,
And then the bottom of your feet.
We have fully scanned our body.
And in that scan,
I just want you to notice how you're feeling in this moment.
Notice what's present in your heart.
Notice the quality of your mind,
If it feels busy or calm.
And then we're going to invite our fear to be present because we are turning towards and working with fear today.
So calling fear forth like an old friend to tea,
Just welcoming her.
And I'm right here with you as you welcome that fear.
You're not alone in this practice.
And notice how fear shows up for you.
Do you feel it in a certain place in your body?
Do you feel it near you?
Does it show up as an image or a memory or energy?
There's no right,
No wrong.
Just notice how it feels and where it shows up for you.
And I want you to notice here in this practice,
You are not your fear.
You are the one who sees your fear,
Who's witnessing your fear in this moment.
And we're going to invite our fear.
Just go on a little trip here.
So I want however your fear has shown up,
I want you to see it get into a boat.
It is a safe,
Warm boat.
And the fear is kind of excited to get in.
Imagine just a vast body of water.
This boat in it and fear is getting in.
And we are just gently and lovingly inviting the fear out to sea.
Start to see the fear getting further and further away from you.
The fear is traveling further and further away until it's just a speck on the horizon.
And then you can't see it at all.
We're giving fear just a little break.
And I want you to notice how your body feels now in this moment.
How your heart feels now.
We've sent fear out to see what is your experience like now.
Just taking a few breaths into this liminal space where fear is on pause for a moment.
And from this space,
I just want you to receive my words that the fear you feel is not bad.
Fear is wisdom in drag and it's just trying to show us something or keep us protected.
Feeling fear is a normal human response and there is nothing wrong with you.
So from this place of peace and presence,
I want you to see the ocean again.
And I want you to visualize a gateway.
For myself,
I'm seeing a golden arch.
It almost has like a soft waterfall happening.
And I see it as the arch of loving integration and acceptance.
It's the arch that is created from our loving,
Peaceful,
Spacious awareness.
And we are going to invite fear back in through that gate.
So seeing the dot of fear on the horizon slowly traveling towards you in its boat.
We are inviting fear back to integrate itself and share its wisdom with you.
We are creating this loving integration gate to help you see fear's wisdom and not let fear rule you.
So seeing the fear traveling back towards you,
You just notice the fear has a peacefulness to it.
And as it gets closer,
It's ready to go through that gate.
It passes through your gate of loving integration and comes back to you.
And in this space,
Just notice if anything feels different.
I want you to notice here that you can hold your fear from a loving place.
That the only reason we send fear out on a boat is not to push it away,
But to create enough space in ourselves that then we can hold it lovingly.
As we create more space and acceptance for the parts of ourselves that feel hard to accept or work with,
We are coming into a deeper,
More loving relationship with ourselves.
I want you to stay and rest in this place of a peaceful,
Loving integration with your fear as long as it feels right to you today.
And know that you can do this practice with any part of yourself that feels uncomfortable to feel.
I'm going to leave you to rest here with deep ease.
Take care,
Sweet friend.
