This is Dr.
Sekou Gathers.
Welcome to this meditation.
My purpose in guiding you today is to help you with a current problem.
A current issue that you are afraid of.
Our goal today will be to begin to practice how to disconnect from fear.
I'd like you to find a comfortable place where your back can be upright and your feet can be flat on the floor.
Begin taking breaths slowly.
Close your eyes.
In through your nose and out through your mouth.
And when you blow out through your mouth just purse your lips slightly to create a little bit of pressure.
Just start breathing.
In and out.
And as you breathe I want you to feel the bottoms of your feet touching the ground or inside of your shoes.
And feel both ankles.
Both calves.
And to the front.
The front of your leg.
Both knees.
Both thighs.
And the back of your leg.
Up to both buttock.
To your entire lower back.
Middle back.
Upper back.
Neck.
Just feel all those things in your body.
Back of your head.
Your ears.
Both sides.
Top of your head.
Your entire forehead.
Just relax it.
Drop it as you breathe.
Both eyes.
The eyelids.
The inside of your eye.
The eyeball.
Just feel it.
If there's any tension in any part just let it go.
Your face.
Your lips.
The front of your neck.
By your Adam's apple.
Continuing down to your chest.
Both sides.
Your entire chest.
Your entire stomach.
Top of the stomach and descending down all the way into your sex area.
Feel it in both hips.
Coming back up.
Feel both shoulders.
Both arms.
Your biceps.
Your triceps.
Both elbows.
Continuing down.
Forearms.
Your wrists.
And finally your hands.
The front of your hands.
The back of your hands.
If it feels comfortable place your hands on both thighs close to your knees.
You can also place your hands upward with the back of your hands on your thighs.
Whatever feels comfortable and helps you to relax as you breathe.
Now as we are fully aware of our body and we're out of our head as much as possible.
I want you to pick a current situation that you're dealing with.
A current situation that is frightening.
Where you're afraid to make a decision or even if there's no decision to be made you're just afraid.
Think about that situation and if you can see yourself in the situation whatever it is.
Almost as if you're looking at a movie on this movie screen.
You see the image.
Now as your body starts to react and you begin to feel that fear.
Usually we feel this either in our chest or in our solar plexus area.
The upper stomach.
The solar plexus is that area right at the bottom of the chest but at the top of the stomach.
We usually will feel some discomfort there and also in the chest.
Wherever you're feeling that discomfort the most today.
Whether it's your chest or if it's in your solar plexus or if it's in both.
As you see yourself in that stressful and fearful situation.
I want you to imagine a bright yellow light that starts right in the solar plexus.
Small.
Almost like a speck and slowly starts to expand and expand and expand.
Continue to breathe.
Feel this expansion to the point where it's almost like a sun shining in you and through you from the solar plexus area.
Just feel that shine.
Notice how you may begin to feel differently about the situation and if you still feel the same let that sun shine just a little bit longer.
Just take a couple breaths or five breaths as we feel this light shining from our solar plexus.
This yellow light and with each exhale you're letting out any tension.
That yellow light is just getting brighter and bigger.
Beautiful.
Now if you're also feeling that fear in your chest area and even if you are not follow along.
Place your right hand over your heart on the left side of your chest.
Continue to breathe.
Now I'd like you to imagine in addition to this yellow light that's beaming from your solar plexus a beautiful green light is starting to form in your chest.
Right in the center.
Although your hand is over your heart this green light is coming from your center of your chest.
Starting off small and getting progressively progressively brighter and bigger.
Just feel that green light expanding the middle of your chest outward.
Continue to breathe and continue to expand.
Now go back into your imagination and see that same situation.
How does it feel in this moment right now?
Do you feel as afraid?
Do you feel as indecisive?
Are you able to connect with something real right now?
Notice what you notice.
Continue to breathe.
Beautiful green light expanding from your chest area.
I'm gonna take five more breaths.
Now open your eyes.
You can take your hand off of your chest.
Create a memory of this moment in your body right now and as you go throughout your day and you continue to deal with this situation,
This fearful situation,
Remember this moment and take it with you.
It is a gift.
Thank you.
Love you.
