Welcome to this meditation where we will explore fears,
Our relationship with them.
Let me see if we can change our perspective and let go a little bit.
When you're ready,
Find a nice comfortable posture.
Sit up nice and tall.
Find that balance between stability and strength and a softness and ease.
Do this meditation sitting upright or laying down.
Just choosing the posture that's most comfortable for you.
When you're ready,
Begin to allow the eyes to draw closed.
Begin to shift the awareness from all of the external inputs.
Just allow the focus and the attention.
Begin to move inwards to turn towards our felt senses.
Start to turn your awareness,
Your attention to your posture again.
Feel the feet firmly grounded,
The hands resting on your lap.
Feel the length in the spine growing tall from the tailbone through the lower back,
Middle back,
Upper back.
Lengthen through the neck all the way through the top of the head.
Shoulders and the collarbones open wide.
From that place of stability,
Of strength,
Begin to allow a softness to enter.
Softening along the face and the jaw.
Softening all through the front body.
Softening down the back,
Shoulder blades.
Beginning to draw your awareness and your focus to setting an intention.
The intention is to hold ourselves,
Hold the experience of this meditation.
From a place of kindness,
Compassion,
And love.
Really allowing that intention to bed in,
To take root.
Prepare to hold the experience kindly,
Gently.
Setting a resolve to approach this exploration with curiosity.
Firmly from that place of kindness,
Compassion,
And love.
I'll allow you to begin to draw to your awareness,
To your attention.
Any areas that currently hold fear for you.
Maybe bringing fear to mind brings with it thoughts,
Not just emotions.
Maybe there's stories or narratives.
Just allowing whatever fear or fears there are to begin to come to our consciousness.
Remembering that we're doing so from a place of kindness and compassion.
And then firstly beginning to note the felt senses in the body.
That come with these fears.
Noting what areas of the body and what those felt senses are.
Are there any specific areas of tension?
Is there any pain?
Just really knowing that we tend to hold a lot of emotions in the body.
You have to say that the body keeps the score.
It's a place where we can go to to pay attention,
To get signals for what's really going on.
Maybe noticing any thoughts,
Any narratives or stories that may have entered bringing these different fears into the consciousness.
And then simply knowing that any emotion,
Including this fear,
Is real.
Your experience is real.
Your experience is valid.
Maybe we can take a step back and ask ourselves if the fear,
If the stories,
If the narratives are true.
And our fears,
Our various emotions can be very real but not true at the same time.
It doesn't make them any less valid,
Any less real to us.
From that place of kindness and compassion and with that intention of curiosity.
Allowing yourself to gently explore whether or not the basis of the fear is true.
And with that asking yourself,
Is there anything that's happening in this moment that puts you in danger or that makes that fear true?
And again from that place of kindness,
Of compassion.
Maybe beginning to explore a little further.
Begin to ask yourself,
Is there anything that that fear might be protecting?
Is there something that really matters to you?
And often,
Very defensive emotions like fear are there with our best intent.
Our bodies,
Our minds.
Our wiring is trying to protect us.
It's trying to do so with the best intentions.
Intentions of survival.
Maybe we can even begin to see those fears from that lens.
Maybe we can see that they came from a place of kindness,
From a place that wanted connection and protection.
Maybe they're not really serving those purposes.
And so really digging beneath the fear.
Really asking what is it that matters?
What is the treasure that that fear is protecting?
And exploring through that from that place of kindness and compassion.
A place of love with curiosity.
Maybe also starting to ask yourself to look.
What kind of behaviors exist that are aligned with the fear?
Whether or not those behaviors are really helping to protect that treasure underneath.
That thing that really matters to you.
And then exploring a little bit what behaviors are and would be aligned with what really does matter underneath with that treasure.
How would it feel if those behaviors surfaced?
Or what you displayed going forward?
And again from the place of kindness and compassion.
Maybe asking yourself.
The source of that fear out of what really matters,
Your treasure.
With all the different behaviors.
That could come from those fears.
What is also in your control?
Maybe asking yourself,
How would it feel?
If I started to let go?
If I started to release that fear?
Maybe even that in itself brings up a different experience or emotions.
Remembering that all of these experiences,
All of these emotions are real.
Your experience is valid.
Maybe being able to ask yourself,
Is it true?
And then ask yourself,
May I let go?
From that place of kindness and compassion,
Maybe seeing if you can let go even if it's just a little bit.
Releasing that fear.
Imagine the thoughts and the stories drifting away.
Allowing any of the sensations in the body to ease.
To relax and release.
Letting go.
Letting go.
Letting go.
Taking a few nice deep cleansing breaths,
Inhaling deeply through the nose,
Filling up the lungs,
The corners,
The edges,
To the front and the back.
Parting the lips,
Gently releasing the air,
Slowly,
Softly,
Sighing out.
Taking a few more cleansing breaths in your own rhythm,
Your own time.
In through the nose,
Out through the mouth.
And when you're ready,
Placing one hand over the heart center,
Over the chest,
And placing the other hand on top of the first.
Knowing that emotions,
Fears will come and they'll go.
You've always got that ability within you to pause,
To notice the experience,
To hold it with kindness and compassion.
To ask yourself what is real and what is true.
To dig deep and see what it is that really matters.
What is it trying to protect.
And coming back to letting go.
Keep coming back to letting go.
Hold yourself with kindness,
Compassion,
And love.
And let it go.
Let it go.
Let it go.
And when you're ready in your own time,
Allowing the eyes to gently flutter open.
