Hey my friend,
Big welcome.
Let's dedicate this meditation to release fear and all the tension associated with it.
Make sure you're sitting comfortable or lying down.
And let's start by taking a deep breath in and exhaling,
Visualizing that you're softening all the tension down,
Down your legs,
Down your feet,
Deep into the earth.
Again take a deep breath in,
Exhaling and visualizing that you're releasing all tension out of your body,
Down your legs,
Through the sole of your feet,
Deep into the earth.
Let's continue to breathe consciously,
But not so deep,
Not so strong.
Let's expand our awareness higher than our head,
Connecting to the heaven.
And let's visualize that when we inhale,
We're like pulling the life force from heaven into our body.
And when we're exhaling we're invited to spread,
To nourish each and every part of our body,
And then continue its way down into the earth.
When we inhale,
Let's inhale with the attitude of invitation,
Of welcoming life,
Of welcoming nourishment,
Of welcoming love into our body.
Feeling that those qualities are nourishing each and every part,
Our cells,
Our organs,
Our emotions.
And when we exhale,
We visualize that our body is releasing all what it doesn't need anymore.
Now let's connect to the sensation of fear we're holding in our body.
Let's try to localize it.
Where is it?
Is it in our chest,
Our solar plexus,
Our throat?
Or and maybe it's a general sense of tension,
Of hardening,
As if we're holding an armor all around us.
Just take a minute to observe and scan.
Where do I feel the fear?
How do I feel it?
What makes me think or feel that this is fear sensation?
Once you're clear and you localize the feeling of fear in your body,
Then just rest your awareness on it.
Let's say,
Although it might be for you a different part,
That it is in your solar plexus,
Just below the chest.
But you focus on whatever part you're feeling the fear in,
In your body.
Let's try to be more clear of how the fear feels.
Is it like a tight knot?
Is it like a movement?
Does it have a direction?
Does it have a form,
A color,
A shape?
As clear you are about the fear,
Where and how and what it is,
It'll be easier for you to let go of it.
As you're recognizing your fear,
Please don't go to the story around it.
Just look at it as if you're looking at any object.
Observe it with wonder.
Maybe you never looked at it as something like this,
And you always identify with it.
Please remember that you are the space in which the fear operates and manifests.
You are not your fear.
When you're connecting with your fear from that attitude of space,
Then finally the fear can start to dislodge,
To move.
So let's create space away from the symptoms of the fear.
Feel that your mind is more spacious,
Is not locked or hooked onto the fear.
You can see it,
It can feel it,
But it's not in it.
And now let's visualize that there's a waterfall of light or water flowing down from heaven through our body down to earth.
Visualize this flow and visualize that you're enjoying this flow,
That it calms you down,
That it is moved through your body.
It takes all tension from the top all the way down into the bottom and releasing it down to the earth.
Allow yourself to enjoy,
To rejoice,
To feel the nourishment and the love entering to you with that flow of water,
Of light,
Of warmth.
And let's use this flow of nourishment to soften and release the tension caused by the fear lodged in your body.
While keeping this image of the waterfall,
Visualize that you're inhaling its beauty,
Its power,
Its nourishment into the area of tension,
As if it interacts with the tension.
And while interacting with it,
It's softened,
It's diluting it.
And when you exhale,
Just visualize that that stream of light or water is gently dislodging and releasing the tension that the fear created in your body.
Inhaling the light into the tension and exhaling and releasing it down to the earth.
After you've done it a few times with a control and guided breathing,
Let go of the breath right now.
Stay with the image of this beautiful waterfall that's cleansing your fear,
Observing how it takes each and every piece of debris of tension and cleansing it down away from your body.
Many times after the main focal point of fear got released,
Suddenly we feel more subtle areas of tension caused by the fear in other parts of our body.
So you can continue using the same system of the golden waterfall to cleanse and clear any leftover tension until your whole being feels quiet,
Comfortable and peaceful again.
Thank you so much and have a blessed day and blessed life.
