Welcome to a meditation for releasing fear.
Fearful conversations,
Fearful information and fearful behaviour.
As we move into our meditation today,
I'm going to be asking you to tune in to some of the fears that you've been experiencing.
There's a lot of fear in the world at the moment and there's a lot of uncertainty and it can really scare us and it can really sit in our bodies if we're not willing to feel it and move through it.
And that's why I've created the meditation for today to help us move through fear and uncertainty in providing you a space to do this.
But before we do the feeling,
I want us to get ready like we do for all meditations.
So let's prepare ourselves for our meditation by simply finding a comfortable seat.
And allow yourself to become still and gently close down your eyes.
Before you settle into any meditation,
Let's take a few deep breaths together and really allow ourselves to prepare and be present for this meditation.
I'm going to take three breaths in this way and that is taking a deep breath in through your nose,
Drawing further breath into your belly,
Into your chest,
Holding for a moment and then releasing.
Again,
Taking a deep breath in through the nose,
Into the belly,
Into the chest,
Hold and then release.
One last time like this,
Taking a deep breath into your belly,
Into your chest,
Hold and release.
Now allow the breath to simply settle into its natural rhythm,
Noticing if there's any part of you that maybe holds you in detention still.
You may notice it in your face,
Your jaw,
Your shoulders,
Just completely let it go.
Feel the weight of your body just begin to land effortlessly,
Using these first few moments to really settle,
Just allowing the breath to be natural and easy.
As you do allow the breath to become gentle,
Notice the inhales and the exhales and just watch the breath as it moves on the inhale and fills your body up and watch it as it exhales and your body always gets a bit smaller.
I want to remind you that in the space of the meditation ahead,
The aim is to simply allow the experience to happen without any need to change it,
Judge it,
Just remembering that there's no such thing as a bad meditation.
I invite you now to tune into those fears,
The fears that you may have experienced today or maybe in the last week,
Really recalling how these moments have made you feel,
Moments of fear,
Uncertainty.
Allow the feelings to simply come through,
Allowing the feelings to be honoured and to have space to be felt,
Knowing that this is a safe place for you to feel those feelings.
And as your feelings come up,
Feelings of uncertainty,
Sadness,
Be patient with these feelings,
Be present with them and just allow your breath to be the tool that guides you,
Guides you inwards and guides you through feeling these emotions.
So if there are tears flooding down,
Allow them to be there and just always bringing yourself back to your breath,
Noticing the inhales and the exhales,
Letting the breath be your guide,
Your guide to releasing some uncomfortable emotions.
As you breathe into these emotions,
Just know that you are exactly where you need to be right now.
Know that the experiences you're feeling,
Know these are going to pass as they've come and trust that this will happen.
And try to control the feelings or suppress them,
Just allow them to come and allow them to pass as quickly as they came.
Breathing in,
Noticing the inhales and breathing out as you exhale.
Just continuing to watch the breath like this,
Noticing your inhales and your exhales,
Noticing the breath through your body and allowing whatever experience is meant to happen for you through this meditation.
Trusting it is what you need.
We're going to meditate like this for a few more minutes together,
Just watching those inhales and exhales,
Allowing emotion to come up if it feels it needs to and allowing it to pass as quickly as it came up,
Always returning to the breath as your guide and your tool to bring you back into your centre.
And I'll let you know when it's time to come out of your meditation.
Keeping your eyes closed,
Gently bring your awareness into your body for a few moments and become aware of how you are feeling.
Take a deep breath in,
Drawing breath into your belly,
Filling up your chest,
Exhaling out.
Begin to invite some movement,
Maybe letting go of your neck and your head,
Gently dropping,
Allowing it to fall.
Maybe beginning to move your fingers and toes,
Stretching it all out a little bit.
Whenever you're ready,
Slowly open your eyes and bring your awareness into the space.
And as you do,
Notice how you feel.
Notice if the fear,
The uncertainty has shifted a little bit.
Notice if you feel a little bit lighter and be with that.
Take these lighter feelings into the day in the space ahead.
Accumulates,
Then directs your learns you you you
