Hello,
And welcome to the Daily Insight.
My name is Giovanni Dienstmann.
I am a meditation teacher and the author of Practical Meditation.
Today's practice focuses on overcoming anxiety and fear through the power of courage.
May you have an uplifting meditation.
Anxiety is a form of fear.
A fear that is subtle,
Persistent,
Diffused and sticky.
And a powerful antidote to all forms of fear is courage.
Courage is not something that you're either born with or not.
It is a quality that you can choose to practice and meditation empowers you to do that.
When anxiety or fear comes up,
You have a choice.
To bow down and try to avoid what triggers you,
Or to respond with courage.
That means taking back the power in your hands and saying to yourself.
.
.
I will do what I want to do,
Not what anxiety wants me to do.
I am in charge here.
Anxiety can't stop me.
Meditation teaches you that anxiety is a choice.
Fear is a choice.
And courage is a choice too.
This meditation is an invitation for you to choose courage in your life.
It's an invitation for you to not be like a scared rabbit,
Which is anxiety.
But to be like a fearless lion.
Courage.
A rabbit is always afraid,
Restless,
Hiding.
A lion treads the savannah with a carefree mind.
It is not worried about what's going to happen to him.
Or what type of danger awaits him.
A lion is not afraid of the noise behind the bush,
Because he knows his power.
Now think of a time you felt intensely courageous and confident in your life.
Start by remembering the details.
The place.
Time.
People and circumstances.
Remember how courage felt in your body,
In your mind,
In your heart.
Let go of all of the memories about the circumstances.
And only focus on the feeling of courage itself.
If you can't remember any experience of courage.
Then instead picture a lion walking in the savannah with confidence,
Power and grace.
Contemplate the inner strength and courage of a lion.
And imagine how it feels to have those qualities.
Download that feeling of courage into your body,
Mind and heart.
Right now.
Feel as if every single cell in your body is powering up.
Feel as if.
.
.
Every single cell in your body is calm and confident.
Fearless.
Moment after moment concentrate on this feeling of courage and confidence so that it grows stronger in you.
Feel that your mind and heart are overflowing with courage.
There is so much courage.
That you feel unstoppable.
You can repeat to yourself,
In your mind,
With conviction.
I can do anything.
No fear can stop me.
No anxiety can stop me.
I am full of courage.
You can also imagine the feeling of courage as a comfortable sense of warmth in your chest.
And if you get distracted,
Gently bring your attention back to the feeling of courage.
Now,
In the next part of the meditation.
We will evoke fear in you.
And then overcome it with the power of courage.
So bring to mind a situation that triggers great fear or anxiety in you.
Imagine it as clearly as possible.
Whatever it is for you.
See it happening in your mind.
As if it's real.
With all the people involved,
The environment you're in,
The clothes you're wearing.
Visualize the reactions of other people.
And feel your own reactions and feelings in the moment.
Feel the sensations of anxiety and fear in your body.
Observe the thoughts that cross your mind.
Visualize as clearly as possible.
The situation that brings great fear or anxiety for you.
And see all the consequences of your fear.
So now you're facing your worst fear,
Your worst anxiety.
It can't get any worse than this.
And you are brave for doing that.
Now visualize yourself remembering to practice courage in that moment.
In that situation of fear,
Of anxiety,
Of emotional discomfort.
You remember that you have the choice to practice courage.
And you awaken that feeling of courage inside of you.
That feeling of being a fearless lion or lioness.
Focus on that feeling.
And see yourself having the strength to act despite your fear or anxiety.
A situation that causes great fear or anxiety is present,
But you remember to practice courage.
See yourself overcoming that barrier.
And living with courage in that moment.
You feel empowered and strong.
Anxiety or fear may still be there,
But now you're living from courage.
Now you are in control.
Notice the difference.
Feel the difference.
Let that feeling of courage and inner strength be your foundation.
Your pillar.
Rely on it.
Keep your mind fully engaged with this feeling of courage.
Keep holding on to it.
Let it spread all over your body.
No matter who you are.
No matter what you are facing.
You always have the option.
To kindle a feeling of courage inside of you.
And to live courageously.
That is the best antidote.
To all forms of psychological fear.
Or wrong side.
It sets you free.
Know that you can always come back to this feeling of courage in your heart.
Whenever anxiety or fear shows up.
The more you do this meditation.
Visualizing overcoming fear and anxiety,
The easier it will be for you to actually do that in real life.
This meditation is an invitation to develop greater courage in your heart.
Every time you listen to it,
You are strengthening the virtue of courage inside of you.
For a deeper transformation.
I encourage you to follow this practice daily for the next 30 days.
So that living with courage becomes second nature for you.
And finally.
.
.
Please share with us in the comments.
How are you going to live with more courage today?
