Welcome to Goodbye Fear,
Hello Happiness.
This meditation is to assist you in letting go of focusing on fears and worries about situations that you are afraid may happen to you or to your loved ones,
Particularly those fears and worries that are irrational.
Sometimes the mind becomes full of worries about things that will never happen.
This worrying lowers the immune system,
Interferes with interpersonal relationships,
And affects one's outlook and life.
This meditation will assist you in redirecting your focus to experience greater happiness,
Joy,
Contentment,
And satisfaction in your life.
To begin,
Please sit in an upright position,
With your spine elongated and straight.
Close your eyes.
Place your hands on your thighs,
Palms face up or fold them in your lap.
Begin to pay attention to your breath.
If you have been feeling stressed and are prone to holding your breath,
You may find it challenging at first to let your body breathe while being aware of your breath.
Know that as you relax,
Your breath will become like gentle waves upon the ocean.
Gently and easily coming into your body on the inhale and going out of your body on the exhale.
Breath flows easily in and easily out.
Let your breath begin to lull your body into a state of comfort and relaxation.
Breath flowing easily in and easily out.
As you relax more deeply,
Your body restores and heals itself.
Your mind and emotions enter into a state of calm and peace.
Breath flowing easily in and easily out.
Next,
From this relaxed state,
You will do a body scan to release any hidden tension.
A body scan is an energetic MRI of your body.
It enables you to pinpoint any stress in your body and then release it.
To begin the body scan,
Bring your awareness to the area above your head.
Using your imagination,
Sense what it's like above your head.
Are you aware of color,
Lightness,
A temperature?
Is the energy still or is it moving?
Continue to relax.
Let your breath flow and be loosely aware of the area above your head.
And as you're ready,
Gently lower your awareness,
Bringing it to the top of your head.
Become aware of your scalp,
Your forehead,
Your eyes,
Ears,
And your brain.
If you notice any tense or tight spots,
Allow your breath to flow into that area.
On the inhale,
Breathe in relaxation and on the exhale,
Let any tension ride out on your breath.
Continue moving your awareness down through your head,
Your face,
And your jaw.
Relax the jaw and allow your mouth to open slightly.
Your tongue naturally relaxes and spreads.
Move your awareness down through the neck,
Relaxing the muscles of the throat.
If you encounter any tension,
Simply allow the tension to flow out of your body on your exhale.
Continue the body scan into your shoulders.
On the inhale,
Relaxation coming into the body and on the exhale,
All tension releasing.
Blades of the shoulders relax and lower down your back.
As your awareness moves through your chest,
Your internal organs release this ease and begin to restore higher function.
Be aware of your arms and hands releasing tension,
Fingers letting go.
On the inhale,
Breathing in relaxation and on the exhale,
Letting go of all tension.
Awareness flowing down into your abdomen,
Down into your hips.
Continuing to breathe in relaxation and to exhale all tension.
Follow your awareness through your pelvic floor and into your thighs.
On the inhale,
Breathing in relaxation and on the exhale,
Letting go of all tension.
Moving your awareness down through the legs,
Knees,
Calves,
Ankles,
Feet and even your toes.
By the time you get to the bottom of your feet,
Your body is completely relaxed.
Revel in this deep relaxed state.
While remaining relaxed,
Bring your awareness to your heart and the area around your heart.
If you experience any physical tension in holding awareness at your heart,
Know that it will dissipate.
Breathe in relaxation and exhale all tension.
Breath gently and easily,
Flowing in and flowing out.
You will notice that you are now able to easily hold your awareness in and around your heart and that this awareness begins to feel comfortable and even soothing.
Become aware of feelings of contentment and happiness beginning to rise from within your heart.
Allow the pleasant feelings to grow and continue to relax your body.
In this relaxed and happy state,
I want to remind you that you are wise,
That you are capable,
That you know the best direction to go in your life and that you have access to incredible happiness.
In the next part of the practice,
You will be utilizing your imagination to dissolve irrational worry and shift your daily focus to that which supports you,
Grows your joy and gives you contentment.
Feeling good and relaxed,
Imagine that you are an incredibly wise parent.
Even if you aren't sure what that would look like,
Use your imagination and become the incredibly wise parent.
You are the parent that is always available for a hug,
Offers positive encouragement,
You cherish and love your child.
You are the parent that always knows what to do,
Even if that is to do nothing.
You are the wise parent that is organized and able to help your child or children in incredible ways and it's so easy for you.
From this empowered place in your imagination,
Invite all of your worries and irrational fears to come sit in front of you in a circle.
They may show up as colors,
Shapes,
Symbols or they may appear as upset children.
The wise parent doesn't get drawn into the temper tantrum.
The wise parent sees the temper tantrum for what it is,
A need for love,
Understanding,
Compassion.
Now that all of your fears are sitting in a circle in front of you,
In your imagination,
One by one,
Ask the fear to communicate with you.
As the wise parent,
You don't participate in the tantrum or try to talk the child out of the tantrum.
The wise parent accepts and loves the child.
The wise parent knows that all feelings are okay.
As the wise parent,
You acknowledge the child.
You say to the child,
I see that you are afraid and then let the child finish the sentence.
If the child expresses an irrational fear,
Meaning that this isn't something that has happened to you and may never happen to you,
Then acknowledge and love that part of you and then reassure the child by saying,
I understand how thinking about that could be scary,
But that hasn't happened and isn't likely to happen.
You are safe right now and after we finish our circle,
We are going to do something we really enjoy because we have a really great life.
One by one,
Address each worry,
Each fear.
I will give you a few minutes to communicate with each of your fears.
Okay,
I.
You You You You've reassured the parts of you that were focused on worry concern and fear Go back to focusing on your heart And allow yourself to again relax your body Fill out stress worries and concerns that brought you to this meditation dissolving Maybe they become beautiful flowers as they dissolve Maybe they just dissolve and disappear Gone from your imagination gone from your mind and gone from your life With your awareness at your heart allow feelings of happiness contentment and satisfaction Tries again Allow all of the energy that you had been miss focusing before to now be focused on the good in your life On the tiny things that bring you joy contentment and peace as well as the big things And his thoughts turn to the beautiful people and experiences in your life that fill you with joy peace and happiness Feel how that feels in your body It feels so good To feel peaceful it feels so good to feel a little happier It feels so good to feel blessed and appreciative Allow these feelings to grow Expand And deepen and strengthen Feel how good it feels to feel good And now let the thoughts go and just sit in the feeling of feeling Incredibly incredibly happy relaxed and content Relaxed and content Remain in this state and gently bring your awareness back to your heart and the area around your heart Have the intention to sleep in the space of your mind And then watch or feel as energy floats up from your heart through your throat and into your head And now let the thoughts go and just sit in the feeling of feeling good and happy and happy You have created a connection between your heart and your mind Your heart is the place of love and contentment Your head is the place of your thoughts Be aware of the connection and the flow of energy between your heart and your head as you allow yourself to relax more deeply And now let the thoughts go and just sit in the space of your mind With this connection in place and your imagination engaged Ask yourself what area of your life you could bring more attention to today And in the coming days that would bring you greater peace of mind,
Contentment,
Satisfaction,
Joy and love Allow yourself to receive the information and inspiration Allow yourself to be more open to the world and the world around you Allow yourself to be more open to the world and the world around you Allow yourself to be more open to the world and the world around you Allow yourself to be more open to the world and the world around you Whether you are aware of a single word,
Symbol or experience a vision,
Trust the information that you received Know that you will easily and joyously bring more of your attention to this area of your life over the coming days and weeks And in turn,
More joy,
Contentment,
Harmony,
Connection,
Wonder,
Love and peace will flow into your mind,
Into your body,
Into your heart and into your life Bring your hands to your heart,
Bow your head slightly and acknowledge the wisdom that you are and that resides within you Allow yourself to feel appreciation for that part of you that is wise Thank it for the information that it has given you When you feel complete,
Lower your hands,
Wiggle your fingers and toes and bring yourself back into the room Thank you for being happy
