My name is Dominie Drew with the Art of Attraction Podcast and Inner Evolution and this is a meditation to reduce fear.
Let's begin.
Begin by bringing your awareness to your breath.
Try not to alter it in any way.
There's nothing you need to do here.
Nothing you need to be.
No where you need to go.
Nothing you need to fix.
Just let yourself watch your breath.
Witnessing.
Being present with.
Let yourself notice the quality of your breath.
And any judgments that may come up if your breath is shallow or uncertain.
Just let those go.
Let yourself understand.
Let yourself really know that those do not exist outside of you.
They're just remnants of beliefs that you carry on a deep level.
And the moment you decide that you no longer believe that,
They will disappear.
There is nothing that happens in your mind that is out of your control.
It is your mind.
And it takes only the liberties which are given to it.
So try not to engage those judgmental thoughts but rather just let yourself sink into the moment.
Softening and relaxing and letting yourself deepen just by watching the breath.
Let yourself notice curiously how far down your body is your breath going in this moment if you don't alter it in any way.
Know that the answer doesn't matter.
The deeper breath isn't better than shallower breath but just to observe in the moment.
Just to see where are you now?
To bring yourself into this present moment and rather than fixing or making things some way you feel they ought to be,
Instead just allowing yourself to sink into things the way they are.
Allowing the world to be and do what it needs to do and finding your own center here in your breath as it does.
Allow yourself to just notice how deep your breath is coming and then let yourself get curious is it flowing in evenly between the left side versus the right or if you leave your breath to its own devices.
Does it flow in more effortlessly on one side than the other?
Here we gain information about where your system is in this moment just sitting witnessing and being curious.
Now notice whether or not it is balanced from the front of your body to the back or whether or not if left alone it will in fact flow in more easily on one side versus the other until you have the complete 3D image of your breath in this moment.
Let yourself sit with this new awareness.
This is something which can be practiced anytime and what it will do is allow you to listen deeply to the present moment.
When we do something like take a deep breath then it can accomplish a certain task but it will take us away from the art of just being.
And this art allows us to get information from our body.
So if your breath is shallow try not to judge yourself for the shallow breath just think to yourself that's interesting.
And we can look at why your breath may be shallow in the moment trusting that there is always a reason from your body always a deeper knowing that you can tap into in time.
And now let yourself get curious about the line where your breath stops.
If you were to visualize that place what is just underneath it?
What do you see there in your mind's eye?
The first thing that occurs to you is always right.
That is blocking your breath from flowing in even more deeply.
What is the texture of this thing?
It may be an object it may be a fog it may be a block it may be something you can't quite see.
But still look for the parameters.
How large is it?
How large is the area you can't quite see?
Trust what comes.
Trust that deeper wisdom.
What is the quality of this place of this thing that is blocking your breath?
Is it familiar?
Has it been there long?
And now if it had words what would they be?
Be aware here of reaching out or thinking trying to find the answer go get it somewhere in your past and instead just sit here in the moment with me in an open and receptive place and allow this object or this space to answer.
Listen as if you were listening to another person you did not know what they were about to say.
Sit empty and open and listen.
Trust what comes.
And next you can ask what is it that you need to this place?
What do you need object or space to heal?
If the answer comes back and is vague ask follow up questions.
If it says something like love or attention then ask a follow up question.
How would you like that to look?
What specifically can I do?
And keep asking follow up questions until you have a plan of exactly what this thing needs that you can actually commit to doing.
Take a few moments for this.
If you need more time prioritize that and allow yourself to take it and if you're ready then thank this place and allow it to be let go.
Bring your awareness back to your breath and checking in now again with the shape and quality of your breath now.
Notice that you've calmed.
Notice that you're coming back into your body.
Notice that it is safe to do so.
Always especially if you struggle being safe in your body really feeling safe in the world notice the times when you are.
This will cause this aspect of yourself to strengthen wherever you put your focus and energy is what strengthens in you.
So focus on the times when you are safe.
Nestle in feel the safety surrounding you.
Let it get bigger.
Recognize those times and you will begin to feel them more often.
And now take some intentional breaths and allow them to come in deeply to your body.
Send one down to your lower belly.
Send one down to your hips right into the bowl of your pelvis.
Down to your knees.
And all the way down to the soles of your feet.
Filling your feet with warm fresh breath.
Warmth and light and movement and appreciation and self love.
This is your body.
It is here for you all the time.
Know that in a fear response your desire is to go up out of your head back to the spirit world or into your thoughts to solve the problem there.
But the retreat to your thoughts there is defensive not pragmatic.
And so allowing yourself to deepen into the body to come down though it is counter intuitive in the moment bringing yourself down and grounding through the fear will help it to dissipate immediately.
Grounding is what helps you feel safe.
Knowing that you are here on the planet and everything is okay is what helps you feel safe.
Emphasize those moments.
Come back to your grounding as often as you can.
The more often you practice this the easier it will become to stay there.
The more practiced you get the more this place will become your default.
Stay here resting deeply in your body calmly feeling your limbs your skin in the air.
Getting lovingly,
Trustingly grounded in yourself for as long as you need.
Thank you for joining me.
