Hello and welcome to this 15 minute guided meditation to release fear and move forward with confidence.
I'm Emma,
Your meditation guide from the HCA.
Finding a comfortable position,
Allowing your body to either lie down or find a sitting position that feels supportive and easeful.
Perhaps placing a pillow under the head if you're lying down or underneath your sitting bones if sitting.
Taking some time to get really comfortable,
To get really still because this is a special time to check in with yourself,
To release,
To let go so you can move forward with confidence and clarity,
A sense,
A clear sense of purpose and knowing.
Allowing and inviting the spine to lengthen,
Lengthen up out of the waist from the tip of the tailbone,
Going all the way through the spine up the crown of the head.
Perhaps drawing the chin back slightly to really allow the neck to lengthen long and the shoulders to melt and float down,
Releasing them now,
Noticing if you were holding them,
If they were being held up with tension and tightness and just by bringing awareness and attention you can just allow them to roll down and let go even if just by 1% you can allow the body to release,
You can allow the grip to loosen,
Not needing to hold on,
You can just let go for the next few moments.
This just travels down into the arms,
Down into the fingers as they have a sense of softness,
They're just feeling the breath,
They're just feeling the breath as they have a sense of softness,
Yet maybe even heaviness as they too begin to soften and open,
Allowing the eyes to be heavy,
Eyelids to close down,
Even the muscles around the eyes begin to soften,
You no longer need to focus or look around you,
Just allow the outside world to fade away,
You sink and melt into the present moment,
You can feel the breath,
You can feel the breath,
You can feel the breath,
You can feel the breath,
Fade away,
You sink and melt into the present moment,
Nothing else to do,
Nowhere else to be,
The body can truly begin to let go,
Feel the support of the earth beneath you,
Perhaps sinking in,
Feel this support a little more,
Feeling the weight of your feeling the weight of your body in contact,
Just noticing the surface beneath you is firm or if it's soft,
Just noticing as your muscles begin to unwind and melt into the floor noticing any sounds that you can hear around you,
Just tuning into these sounds as they calm and go allowing them to help deepen your meditation as you begin to draw your senses inward relaxing the jaw and the tongue and the teeth,
Beginning to broaden through the chest as you notice the breath coming in and out of the body,
As deep as you can feel the breath as you breathe in and out of the nose,
Drawing a deep breath in,
Filling up the body and holding for a moment here then letting go either out the mouth or the nose,
Letting go and again just like this,
Breathing in deeply,
Enjoying the breath,
Filling up your body,
You have the time to feel the breath,
Expand the body and hold for a moment and then let it go,
Easefully letting all of your senses and all of your senses and all of your senses and all of your senses,
You have the time to feel the breath,
Expand the body and hold for a moment and then let it go,
Easefully letting all the breath out and then returning to normal breath,
Perhaps noticing that it is a little bit deeper,
A little bit longer and slower now that you've chosen to stop,
Be still and starting by scanning the body,
From the top of the head,
Scanning down,
Looking for areas of openness and also areas of tightness and tension perhaps any areas that feel blocked or stagnant or perhaps have a sense of darkness and constriction and scanning down the body,
From the hand down into the neck and the shoulders,
Down the chest and the arms and if you come across any areas,
Tired and tense,
Feel restricted,
Sending your breath into this area,
Allowing your breath to be gentle to have that quality of love,
Acceptance,
Drawing in these qualities from the environment around you drawing in this acceptance,
Love,
Kindness and moving into these areas that may be resisting that may be blocked,
Whether that is in the muscles or any areas of the body or the mind,
The heart just drawing the breath,
The energetic qualities of acceptance and love into these areas,
Just moving with flow and ease and a softness to begin to unwind and unravel and release the next few moments,
Just scanning down the body,
Continuing down the hips,
Down the legs,
The knees,
The lower body,
Down into the feet just continually scanning the gentle awareness up and down the body and even around the body,
Beyond the top of the head,
Beyond the soles of the feet beyond the front,
The sides and the back of the body,
Scanning and bringing this quality of acceptance,
Of gentle love and acknowledgement releasing with the breath the next few moments,
Just scanning down the hips,
Down the legs,
The hips,
The knees,
The lower body,
Down into the feet the next few moments,
Just scanning down the hips,
Down the legs,
The knees,
The lower body,
Down into the feet the next few moments,
Just scanning down the hips,
Down the legs,
The knees,
The lower body,
Down into the feet the next few moments,
Just scanning down the hips,
Down the legs,
The knees,
The lower body,
Down into the feet the next few moments,
Just scanning down the hips,
Down the legs,
The hips,
Down into the feet the next few moments,
Just scanning down the hips,
Down the legs,
The knees,
The hips,
Down into the feet and noticing this gentle scanning of the body,
That this scanning of the body is done with that higher aspect of you and seeing and meeting these areas of resistance,
Of restriction and tightness and tension beginning to acknowledge,
You can begin to release and let go bringing in more lightness,
More joy,
More freedom and tapping into that deep inner strength and confidence,
This knowing you can meet any resistance and any challenge that comes your way,
Whether in the body,
In the mind or out in your external world in your day to day life,
Just knowing that you have this higher quality,
This higher essence of complete confidence complete clarity and love and that with the breath and with connection,
We can move and release these areas and create more space for our true selves to shine through with no fear and knowing if we do meet fear once again,
We can meet it with gentleness and love and acceptance to move through and integrate,
To become the best,
The most healthiest,
Happiest,
Most authentic version drawing in a deep breath in through the nose,
Filling out the lungs and the body with fresh breath and then letting it all out,
Sighing out,
Let it go beginning to bring some movement into the fingers and into the toes,
Rolling the shoulders and stretching the body maybe stretching the arms overhead,
Noticing how you feel now,
Pausing for a moment appreciating what you've given yourself,
Knowing you can go out into the world full of confidence that comes from deep within and when you're ready,
Opening up the eyes and moving out,
Back into your day
