Hello and welcome to this meditation.
My name is Jason Stevenson and I invite you to get comfortable now as we begin the process of releasing fear of these very uncertain times.
So whether seated or lying down,
Ensure that you are entirely comfortable and supported where you rest.
Close your eyes if you've not already done so and just begin by taking in a few deep breaths.
As you inhale,
Let the belly soften and inviting the breath as deep as is comfortable.
And as you exhale,
Watch as the stomach lowers with grace.
Take another deep breath in and out.
And slowly settling into this present moment.
In these times of uncertainty,
When the world feels to be spinning beyond our control,
We're invited to seek out that which we can control and this begins with our breathing.
As you guide the breath all the way into the belly and back out,
Know that here in this moment you are in control.
With each inhalation,
Guide the breath into any areas of physical tension in the body.
And as you exhale,
Breathe out from this area,
Feeling it slowly beginning to soften.
So continue this deep releasing breath for three more cycles and then let the breath resume its natural rhythm.
Whatever may be present for you today and throughout these uncertain times,
Know that whatever you are experiencing is entirely normal.
Any fear,
Anxiety,
Insecurity or grief you might be feeling is a natural human response to these unknown and unpredictable times.
However,
Know also that you are not alone here.
At this very moment,
Know that others across the globe are tuning into this meditation as well,
Sharing this experience with you.
And together,
We'll start to transform these challenging feelings into clarity and peace and love and trust,
Sharing not just fear but joy as well as faith.
Now take a few more moments to witness the breath exactly as it is,
Letting it flow effortlessly into and out of your body,
Softening the mind.
Just let your attention fall on the sensations of each inhalation and each exhalation.
If at any time you feel distracted or overwhelmed during this meditation,
Simply return to the breath for re-grounding and when you are ready,
You can then return to the words and imagery being shared.
Now in this time of collective uncertainty,
It might feel as if the world as we know it is falling away,
And indeed things are changing,
But rather than focusing the mind on what we stand to lose,
Just let's take a moment to connect with the opportunities presenting themselves.
During these times of slow down and of isolation,
We might feel the call to look within and to mindfully reflect upon ourselves,
Upon the world and upon what we understand about life.
During these confusing weeks and months,
We are called to see where we might grow,
Growing on both an inner level and an interpersonal one,
Deepening our connection to ourselves and to others and to life itself.
Take a few more deep breaths now as you welcome these opportunities into your being,
And as you exhale any thoughts about lack or loss.
This is not to diminish the pain of loss or the experience of grief,
Instead it's a reminder for us to see the other side of the coin,
To breathe into what awaits us if we open ourselves up to all possibilities.
So I invite you to take a few more deep breaths before we move into a visualization,
Inhaling opportunities and new growth,
And exhaling any fear or sense of lack you might be experiencing.
Now draw your attention to the mind's eye,
Letting the muscles around the forehead and brow soften completely.
Clearing away whatever might be present in the mind right now,
Just take a moment to notice that clear empty space in front of your closed eyes.
Now to begin this healing visualization,
Draw your attention to your feet and then begin envisioning that from above a ray of white healing light descends,
Entering your toes and filling the space within both feet completely.
Slowly and steadily the healing crystal light moves up through your ankles,
Your feet,
Your lower legs,
Both knees,
And your upper legs,
Softening and freeing any and all fear or tension that might be stored here.
Now as it continues upwards,
It touches the base of the spine,
Leaving you with a sense of complete groundedness in this present moment.
You feel deeply connected to the earth beneath you,
Supported by this natural world.
I invite you to silently repeat,
I am safe and supported.
I am safe and supported.
I am safe and supported.
Now the white light continues its ascension,
Filling the entire space in between your feet.
The entire pelvis and space around the hips.
As it cleanses this area of the body,
It slowly and subtly transforms the emotional realm.
And though emotions may still be present to some degree,
Greater clarity of these emotions arises.
You witness your emotions as passing waves,
Just feeling more confident in the peace that lives beneath them.
And you silently repeat,
I witness and release difficult emotions.
I witness and release difficult emotions.
Moving further up still,
The bright white glow eventually reaches and fills your belly.
And as it does this,
Feel your belly soften,
And rising and falling with each deep breath.
Fear of being out of control lessens as you silently repeat the words.
I let go of what I cannot control.
I let go of what I cannot control.
I let go of what I cannot control.
The white light moves through the heart space now,
Filling the entire chest.
Your heart softens and expands with each breath,
Feeling cleansed of the fear that once bound it.
In place of this fear,
You feel a growing sense of care for yourself and for others.
Honoring your interconnection with all human beings.
Any urgency to panic by softens as well.
As you are reminded that if we all open ourselves in trust,
There will be enough for everyone.
And that sharing love and supplies will be what gets us through all of this.
I invite you to silently repeat these words.
I love and support all beings.
I love and support all beings.
I love and support all beings.
I love and support all beings.
This white glow then moves through the arms,
Reaching all the way to the fingertips.
Further softening any tendency to grasp or hold on to things in fear.
From here,
It rises back up to fill the throat,
Softening any words of anger or judgment.
And replacing them with words of kindness and love.
You silently repeat the words.
I express myself with love.
I express myself with love.
I express myself with love.
Finally,
This white healing light extends all the way into the headspace,
Filling it completely.
The mind sinks even deeper into release,
Letting all thoughts rooted in fear to be transformed.
Witness the entire physical body being bathed in this radiant white light.
Envision this beautiful light restoring your cells to optimal vitality.
And as it does,
The immune system is strengthened.
The mind gains clarity and the heart surrenders its walls completely.
Now,
Draw your attention to the heart as it expands and softens with each breath.
And as you envision the walls around it lowering,
Imagine the healing,
Protective white energy beaming through the heart and into the atmosphere around you.
Imagine this white light spilling out of your own vessel and moving towards that of others by first drawing to mind someone you love dearly,
Envisioning this white light falling upon them.
And draw to mind another person you care about.
And then another.
Watching more and more people you care about being strengthened and protected amidst these trying times.
Now,
Conjure up images of acquaintances,
People you might have some difficulties with and strangers.
Imagining a sea of people in your mind all being blessed with this loving,
Nourishing light.
Despite the social distancing that is occurring around the globe,
Can you feel your unconditional connection to all other human beings despite the physical distance?
As this sea of people fills your mind,
You might even sense an inner happiness stirring up inside your innate capacity for love,
Trust and connection.
Now,
Take a moment to visualize all the humans in front of you,
Linking up to one another arm in arm.
Imagine a human chain extending across the world,
Across cities,
Across rural lands and across nations.
This trying time reminds us of the importance of community.
So as you stand here,
Linking arms with the entire world,
Feel this appreciation for community beginning to grow within your heart.
Take in love and support on each inhale.
And give the same back on each exhale.
Silently,
I invite you to repeat the words,
I am connected,
I am connected.
Now,
Just take a few more moments feeling into this community that extends across the entire earth.
And when you are ready,
Gently let the image fade as you return your attention to the heart.
Follow the natural rhythm of your breath as it moves through the chest,
Continuing to let the body rise and fall with ease.
Now,
Draw your attention to your forehead,
Softening all the muscles around the eyes and brow.
Let your awareness descend,
Softening the jaw,
Your shoulders,
The arms and the belly.
And draw your attention to any other areas that may be in need of some extra support.
As you hold your attention on a particular area or on the body as a whole,
Offer yourself a few final silent words of love,
Support and courage.
Together,
Let's take a deep breath into the belly for a count of four.
And then release slowly for a count of four.
One more breath in for a count of four.
And slowly out for four.
Let your breath return to its natural pace and keeping the eyes closed,
Tune into the world around you.
You might notice the ground beneath you,
The air that surrounds you,
Or any sounds that filter into your eardrums.
Whatever calls out to you,
Let it ground you back into the safety and security of this moment.
And when you feel ready to return to the world around you,
Gently open your eyes,
Or if you're about to go off to sleep,
Pleasant dreams.
Thank you for sharing your energy with all of us today.
I wish you a calm and peaceful journey ahead.
And until next time,
Goodnight my friend,
Goodnight.
