Moving Through The Fear

This guidance is designed to help you navigate and release the grip of fear in your life. Through this meditation, you will be guided on a tranquil journey to confront and understand your fears, allowing you to regain a sense of peace and control. This practice offers tools to gently move through fear, transforming it into strength and calmness.

Transcript

Welcome to Freedom Within Meditations with Kieran Headlee.

Today's meditation is going to be about moving through fear and this requires us not only looking at the fear,

The object of the fear,

Feeling the fear and choosing to move through it by facing it completely.

This actually creates a neurological shift when now the object within our mind,

The neurological patterns that fire when the object is observed or experienced is now shifted into an experience of safety and security by us shifting the way we experience the visual aspect of this fear or the object of the fear.

So I do not recommend those that do struggle with intense anxiety or panic or feel that that will likely come up if you were to bring the fear to mind,

I do not recommend that you do this meditation today or yet as I do invite that this meditation is only used when you feel you're ready to truly face the deep fear within and if that is you I would like to invite for you to find a comfortable position to sit for a few minutes as we go into this visualization,

Take some deep breaths in through the nose and out through the mouth,

Feeling air flow into your lungs,

Filling your body up with oxygen and feeling the exhale release tension from your body,

Feeling any stagnant energy flow out into the ether,

Feeling yourself relax into this moment a little more,

Just for this moment letting go of your past,

Letting go of your future,

Even letting go of your current reality of everything that's happening around you,

Just for these few minutes you can collect all your past or your future or your current situations back up at the end,

Just clearing out the space for the moment so that we can enter into a little bit of deep work together,

Turning to a natural neutral breath in and out through the nose maintaining a strong posture,

If you ever notice your posture caves in a little make sure that you return back to that strong yet relaxed upright position breathing deep into your lower belly,

What I'd like to invite is that you ground yourself first and to do so simply going to imagine the trunk of a tree starting to grow from the base of your spine deep into the earth beneath you,

Whether this tree is an oak tree,

A coldly tree,

A pine tree,

Simply allowing that tree to root itself deep into the earth as you find yourself connecting more and more to the foundation that exists always beneath you,

And what I'd like to invite just for this moment knowing that this is simply a visualization,

Knowing that is this is simply a thought,

Nothing more nothing less,

If you were to get into a boxing ring with a chemical or a molecule who would win?

I hope it wouldn't be the molecule,

You would squish that little bugger,

It would have no chance no show,

That's all this is,

So now bringing to mind the object of fear,

The thing that you fear the most or whatever object of fear you wished to work on for this meditation,

Just bring it to mind without needing to make a serious grimace on your face,

Allow yourself to be light with it yet also intentional,

In this object of fear allow yourself to actually see everything that this fear resembles,

Everything you would see,

Everything you would hear,

Smell,

Taste and touch,

Now remembering this is similar to just simply a movie you might play on your TV,

It just simply exists a little bit closer to you than the TV,

That is all,

You can turn it off,

You can rewind it,

You can fast-forward it,

At times you might not feel in control but that's an illusion,

You really are in control,

So allow yourself just for this moment for a few minutes,

We're just gonna stay with this,

The longer that you spend with the fear the more familiarized the brain becomes with the fear and the less intense the intrinsic neurological reactions are after you familiarize yourself with the object of your fear by simply sitting with it,

Taking some deep belly breaths with me,

In through the nose and out through the nose,

Soft yet deep,

Natural and neutral,

Notice if your breathing speeds up or your body tenses up,

Allow the tension to unwind as you stay with the thought,

You stay with that little itty-bitty molecule that is the thought and the image in your mind,

Now I want to invite you to go a little bit deeper again with me if you feel comfortable to,

I do encourage it however as it will really enable you to get to the bottom of this fear,

When fear arises it's not the object of the fear that we fear the most,

It's the potential worst-case scenario and the emotions that the worst-case scenario could bring that come with the object of the fear,

If we can familiarize ourselves with the worst-case scenario and the emotions that come with that,

The object of our fear no longer can even bring a shred of fear within us up,

Not a bit,

Not an ounce,

Not a drop,

So choose in this moment to really lean into that fear and ask yourself what is the worst-case potential scenario of what it is I fear the most,

What is that worst-case scenario of this object of fear,

Go to that,

Stay with it,

It's like overcoming heights,

The only way to do that is through exposure to heights,

True way to move through a fear is to sit in that which sparks a fear,

In time internal safety and security is built,

You become unshakable,

Allow yourself to sit in this worst-case scenario once again,

Seeing,

Hearing,

Smelling,

Tasting and even touching everything that is there,

Being in it fully,

For the more you expose yourself to it,

The more you can familiarize yourself with it,

The more you can build a sense of safety within yourself,

So stay with it,

Stay with it,

Stay with it,

Notice any tension build up and let it go,

Relax your body,

Relax your system,

Breathe deep into your lower belly and I invite you to see where you notice the tension is the strongest,

This might be resembled as a feeling or even physical tightness,

Sometimes it's a clenching of the belly,

A heaviness in the chest,

This strangling feeling in the throat or even a throbbing in the head,

Sometimes there's tension in the shoulders,

Notice where the tension or tightness or feeling is most intense and focus on that point for a moment while you stay with the visualization and in this place as you focus on where the feeling is most intense,

Stay with that point and watch as it changes,

What you'll notice is that there's no such thing as an infinite feeling or an infinite sensation,

It will never stay the same,

It'll constantly change,

When you first came to the fear it grew more intense and as you stay with it,

Stay with it,

Stay with it,

It'll start to diminish,

It'll start to fade,

The mind I bet many times of this meditation has tried to run away from it,

It will continue to try to run away from it,

I mean this molecule is in the boxing ring with you,

I would run away too if I was a molecule,

So naturally your mind is trying to escape because it doesn't want to face this,

It's scary,

It's painful and the mind will always take the easy route,

Overcoming a fear is not the easy route,

So stay with it,

No matter how many times the mind tries to wander or run,

Stay with the visualization,

Stay with the feeling,

Breathe into it and maintain a relaxed strong posture,

Continue to observe the feeling as it changes,

Transforms and even starts to shrink and fade,

Notice that even though we've only spent a small amount of time with the feeling,

You've already observed slight changes,

Subtle shifts,

Just in that small time,

So letting go of that focus on the feeling,

Coming back to simply that visualization on its own of the worst-case scenario and just observing what's changed since we came to that point,

Notice that you feel less tense,

Notice that you feel less afraid,

Even though it might still be painful,

Even though it might still be scary,

You're still okay,

You're still here,

You're still listening to good old Kez running this meditation,

So I'm gonna tell a little light joke,

Just to ease the tension,

Why can't Buddhist monks vacuum in corners,

Because they have no attachments,

I apologize for the incredibly dry Kez joke,

Bringing a little bit of ease and lightness to the fear allows us to release a little bit of that tight grip that the fear usually has on us,

That the mind usually has over us and it alleviates some of that tension,

Allow yourself to be a little more playful from here on out with your fears,

Finally just coming back to the original object of your fear,

Notice what's changed,

Notice how you feel a little safer,

Even if there's still pain and fear there,

Yes that might be the case and you've also made some progress simply by just being here,

Simply by just focusing on this fear of yours,

You've not only leaned into it and faced it,

You've also transformed the way you feel about it,

Even if it's minute or subtle,

You've made progress,

I applaud you for that,

Well done,

I am incredibly proud of you for doing that,

Because that is not easy whatsoever for anyone,

Great job,

I wish you the best on your journey of moving through this fear,

In your own time you feel ready,

You may let go of the visualization,

Going back to the present moment,

The sounds,

Sensations in the body and in your own time you may open your eyes,

I'd like to invite that you do something after this meditation that is in a form of giving to yourself,

Whether it's a gratitude practice,

A wholesome meal,

Some good water,

Some grounding on the earth,

You've done a little bit of deep work,

So now's the time to give a little bit to yourself,

The more that you come back to the style of meditation,

The more you'll start to realize and truly notice the fruits of the deep inner work that you've been doing,

Whenever an opportunity for facing this fear in real life arises,

You'll notice a little less reaction,

A little less tension,

A little less fear or overwhelm come through you when it comes up,

Even if it's slight or minute,

That is progress,

Growth is realized when you either experience something with a little less intensity or you experience it for a little less time,

Those are the two indicators of growth,

The experience may still be there yet if the intensity or time is less,

You have grown,

Recognize that each time,

May your journey be more whole,

Be filled with more courage and be much more fearless,

You are freaking awesome,

You really are,

Once again congratulations on this difficult meditation,

Well done,

All the best going forward and I definitely encourage that you continue to come back to the fear and move through more and more of it,

Lots of love,

I'll see you next time.

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