Find a comfortable position,
Whether you choose to sit or lay down,
Allow your eyes to gently close or simply soften your gaze towards the floor.
Take a deep breath and now let it go.
Fear,
It's one of our most primal emotions,
A signal from deep within that something feels uncertain or even threatening.
Fear can reveal itself as a worry about the future,
Anxiety of what is yet to come,
Or even an uneasy sensation when we face the unknown.
Do you ever notice fear in you?
Perhaps it's with you right now,
Or maybe it is a familiar visitor in your life.
Whatever your answer,
Fear is welcome here and so are you.
Let's begin this practice by anchoring ourselves into this present moment.
Bring your awareness to your breath,
Noticing its natural rhythm in.
Simply observe your breath as it is always with you.
Breath is source,
Creator,
The giver of life,
And it is your steady companion for whenever fear arises.
With each inhale,
Imagine you're breathing in source.
Notice the eternal love,
Peace,
And safety you feel.
With each exhale,
Allow yourself to settle a little more deeply into this perfect moment.
Now,
Gently turn your attention inward.
Without judgment,
Without curiosity,
Notice if there is any fear present in your body right now.
Where do you feel it?
Perhaps it's in your chest,
A tightening or a fluttering.
Maybe it's in your throat or your stomach,
Possibly a clenching or churning sensation.
It might also be in your shoulders,
Your jaw,
Or somewhere else entirely.
Just notice.
There is no need to change it,
No need to push it away.
Simply observe this sensation as if you're a kind and curious witness.
What does this fear feel like?
Is it hot or cold,
Heavy or light?
Does it have a texture,
A color,
Or a shape?
Breathe into this space.
Let your breath move gently towards this sensation as if you're sending a message,
I see you,
You are safe here.
Fear will often come with a message.
It's trying to protect or redirect you,
To keep you safe.
And you can acknowledge that,
Maybe even thank it for trying to help.
But fear does not need to control you.
You're larger than this sensation.
You are the vast reality in which fear appears and passes.
Imagine now that with each breath,
This fear begins to soften,
Not disappear,
But soften.
Like ice,
Gradually warming,
Turning into water,
And flowing.
Picture this emotion of fear,
This sensation beginning to move.
Perhaps it flows down through your body,
Into the earth beneath you,
Or perhaps it rises up and releases through the crown of your head,
Dissolving into the air.
You might imagine it as a color,
Becoming lighter,
More translucent,
Until it's almost fully transparent.
Breathe.
With each exhale,
Release a little more.
You're not getting rid of fear,
You're allowing it to transform,
To move through you,
Rather than staying stuck within.
And as this energy shifts,
Notice what remains.
Beneath the fear,
There is you,
Whole,
Present,
Breathing,
Alive.
Now,
Place one hand on your heart,
And one on your stomach.
Feel the warm,
Nurturing,
And healing touch.
Speak silently to yourself,
I am safe,
In this moment,
I am here,
I am breathing.
Fear may return in the future,
And that's okay,
It's a part of being human,
But now you know,
You can be with it,
You can observe it,
You can breathe through it.
You have everything you need,
Right here,
Right now,
Your breath,
Your awareness,
Your courage to feel and process.
Begin to deepen your breath,
And slowly wiggle your fingers and toes,
Inviting gentle movement back into your body.
Once ready,
Slowly open your eyes.
Be willing to carry this sense of presence with you,
You are not your fear,
You are the total awareness that learns and grows from it,
And you are so much braver than you know.
Thank you for being present on this journey,
And for moving through this emotion,
The gift we call fear.
