Welcome.
Take a moment to settle into your position.
Allow your body to become heavy and supported beneath you.
Gently close your eyes and bring your awareness to your breath.
Feel the natural rhythm of inhaling and exhaling.
Let your shoulders drop away from your ears.
Let the jaw relax.
Allow the belly to soften.
Now bring your attention inward and see if you can notice where fear feels present in your body right now.
Maybe it shows up as tightness in the chest,
A knot in the belly,
A heaviness in the womb or lower body,
A pressure in the throat or simply as a subtle sense of contraction somewhere inside.
You don't need to analyze it,
Just notice it.
Fear is a part of being human.
For many of us fear is like a quiet compagnon,
Sometimes loud,
Sometimes subtle,
Following us like a shadow and most of us have learned to fight it,
Avoid it or try to get rid of it.
But right now you don't need to change anything.
This moment is simply about acknowledging what is here.
And now gently say to yourself,
Yes fear,
I notice you.
And maybe something softens already,
Even just slightly.
There's nothing wrong with feeling fear,
Because fear is not here to harm you,
Fear is here because it wants to protect you.
Now imagine your fear in front of you,
Not as something dark or dangerous,
But as a figure that is trying to care for you.
Maybe it appears like a worried guardian,
Maybe like an overprotective parent,
Maybe just as a soft shape or presence.
Notice how it looks at you,
Notice its energy.
And gently say to it,
I see you,
I know you want to protect me.
Thank you for trying to keep me safe.
Feel what happens in your body as you offer this acknowledgement.
Now imagine this protective fear holding onto you tightly,
Trying to keep you small,
Trying to keep you inside a safe but narrow space.
And gently with kindness say,
I don't need to live in a cage to be safe.
I don't need to hide from life to be protected.
Thank you for caring for me,
But you don't need to hold me anymore.
Now visualize yourself slowly opening your arms and creating space between you and this fear,
Not pushing it away,
Not fighting it,
Simply loosening the grip.
Feel the space between you and the fear growing lighter,
Feel your chest becoming lighter,
Your breath becoming deeper.
And softly say,
I choose freedom over fear,
I choose life over limitation.
You can let me go now.
Allow the image of fear to gently step back.
Maybe it dissolves into light.
Maybe it fades into the background.
Maybe it simply rests instead of controlling.
Notice your body.
Notice your breath.
Notice the space inside you where fear was holding on before.
Feel the quiet strength of being present.
Feel the calm that comes from not being ruled by your fears.
And silently repeat,
I am not my fears,
I am not my thoughts,
I am the awareness that is here now.
Take one slow deep breath in,
And a long soft exhale out.
Let your nervous system settle,
Allow yourself to rest in this openness for a few moments.
Carry this softness,
This clarity and this inner freedom with you.
You're allowed to live fully.
You're allowed to feel safe and free at the same time.
When you feel ready,
Wiggle the fingers,
Wiggle the toes,
And slowly open your eyes.
