Tonight you'll discover a sanctuary within you where social anxiety has no hold.
Where you are confident.
Self-accepting.
And grounded in who you are.
As we begin this practice.
Gently exile.
To release any tension your body holds around showing up in the world.
It's safe in this space to start letting go.
My name is Jason Stevenson and I'm grateful you're here.
My intention is to help you awaken to what's possible for you.
To a version of yourself that is so light.
So anchored.
And truly able to move through life.
With the great ease of being.
You don't have to believe that it's possible just yet.
There are no prerequisites for being here.
But as tonight's journey unfolds.
You discover what truly lives beneath any anxiety or insecurity.
You've been carrying.
To let yourself settle into a comfortable resting position.
Knowing you can drift off to sleep anywhere along the way.
Then soften the urge to fix or to solve.
Your mind widens to the possibility.
That what you seek is already within you.
This meditation will reveal it.
But before we travel to that inner sanctuary.
Let's take a moment to really tend and nurture the body.
While we often associate worry and anxiety with the mind.
These thoughts and feelings greatly impact the physical.
And by guiding the body to rest intentionally.
We soften what lives in the mind too.
So draw your attention to the soles of your feet.
And really invite them to surrender.
Feel your feet becoming heavier sinking down into the support of what's beneath them.
You might even imagine them sinking into rich chestnut-toned soil.
Grounding into the earth.
Rooting and relaxing.
Then sends into your ankles.
Offering these joints a slow,
Compassionate breath.
Let them soften as they exhale.
And draw your attention into your calves.
Allowing these muscles to rest deeply.
Sense into the softness of your lower legs for a full,
Natural breath.
Then rise into your knees.
Giving them to permission to relax.
Scan your thighs gently.
Noticing whatever sensations might be present there.
And ground into them deeply.
Melting down into the earth below.
Take a full breath down into your legs all the way down to your toes.
Guide them to surrender even more as you breathe out.
And let your attention rise into your hips and pelvis.
Just noticing what's present there.
With your next exhale.
Invite these areas to soften.
Any tension unraveling.
Your tailbone roots down.
Perhaps into the subtle sense of rich brown soil beneath you.
Feel your belly gently expand and soften with each full breath Let your core muscles relax completely.
Travel gently up your spine.
As your nervous system settles naturally.
Inviting all the muscles in your back to surrender.
And your heart and chest too.
Let your awareness stretch out across both collarbones.
Guiding your upper chest to relax a little more.
And sense into both of your shoulders.
Just noticing if there's any weight they carry.
Give your shoulders permission to lay down any baggage they've been holding.
There's nothing they need to bring on this journey.
Than slowly and warmly.
Scanning the length of your arms downwards.
Invite your upper arms to let go.
Your elbows to soften.
Your lower arms and wrists to relax.
Landing in your palms.
As your hands release any grip they've been holding.
Down to your fingertips,
Your arms and hands rest deeply.
Take a slow deep breath all the way down them.
Surrendering to the earth a little further on the exhale.
Travel lightly back up your arms.
All the way up to your shoulders.
And rest for a breath in the sides of your neck.
Inviting any tension in these muscles to untangle.
Now slowly and gently scan your face with warm and release inviting any tension to loosen.
Feel your jaw unclenching.
Your tongue relaxing.
And all the small muscles in your cheeks around your eyes.
And in your forehead begin to melt.
The sides of your head.
Let go.
The back of your head.
Let's go.
And the crown of your head surrenders too.
Widening to receive the support and guidance of the universe.
Your entire head is light and relaxed.
Calm and present.
Notice your breath as it enters and exits your nostrils.
Anchoring your attention there for a few breath cycles.
In this moment.
There is nothing to prove.
Nothing to fix.
Nothing and no one you need to be.
Simply let yourself rest here.
As you are.
Just breathing.
Now as you breathe.
Notice or imagine that a subtle scent infuses you.
It's a pine.
Stone and ancient moss.
The sweetness of tree resin in summer air.
And notice the way this earthy aroma grounds your whole body.
Inhale it into every corner of your being.
And exhale to fully let go.
From the crown of your head.
The soles of your feet.
Now,
Consider this fragrance.
Is a portal.
And that your consciousness begins passing through it.
Surrendering your attachments to the day behind you.
As your mind widens to the infinite possibilities within.
And as that pine infused.
Grounding aroma carries you.
You soon discover where it originates.
You find your footing in a safe place.
Wise and ancient forest.
Surrounded by you.
Pine.
And birch trees.
Take your time to land there.
Feel the soil beneath your feet.
Noticing its dark brown chestnut hue.
And let your crown reach towards the canopy above.
As your shoulders and belly soften towards the earth.
This should be a forest you feel deeply safe and comfortable within.
Don't modify or add to it as you need to.
You might imagine that an invisible dome of protection surrounds this forest.
Or that the trees themselves stand like guardians.
Or maybe simply.
.
.
You quietly repeat.
I am safe and supported here.
I am safe and supported here.
I am held and honored here.
Widen your lens to notice more of what this timeless serene forest holds.
You might imagine ancient ferns or moss covered boulders.
Small birds or butterflies.
Or maybe a tranquil trickling stream.
Gentle golden light.
Seeps through the canopy overhead.
Casting dappled patterns across the forest floor.
And notice a warmth in the air.
The comfort of summer.
And the way it soothes your skin.
Take your time to move around this forest.
In any way that comforts and grounds you.
You might follow a path.
Kneel down and observe burns.
Or just feel the golden light as it warms and softens your body.
Let your body fill.
Fresh,
Restorative forest air as you inhale.
Surrendering to this moment a little more.
As you exhale.
Now if you're not already in motion.
I invite you to slowly meander through the forest.
Imagine yourself moving with a long spine and open heart.
Feeling safe and relaxed in this ancient landscape.
And slowly but surely.
You arrive at a place that you immediately sense is very special.
It's a small,
Natural clearing in the woods.
Surrounded by majestic trees.
A circle of large stones lie in its perimeter.
Signifying safe and sacred inner space.
In the center of the circle is a nest of blankets and cushions.
That make it feel comfortable.
Cozy.
And all your own.
Take your time to imagine this.
And when you're ready.
Move into that circle.
This is your sanctuary within the broader sanctuary of the forest.
A place where you can simply be.
Exactly as you are.
Where you reconnect with yourself.
Curiosity and compassion.
And expand into quiet confidence.
So take a moment to just blend.
You might see yourself either seated or standing.
And either way just noticing the feeling of the earth and textiles beneath you.
And the forest air fragrance against your skin.
Then notice what's present in both your mind and body right now.
Notice with care and curiosity.
Maybe there's a growing sense of lightness.
A bit of lingering tension.
Or a negative story you've been replaying.
There's no right or wrong way to be feeling in this moment.
But if there's unease.
Or any remnants of social anxiety.
Really locate its presence in your body.
Where does your body hold tension that arises from certain social situations?
Then focus on your breath and the restorative properties of the forest air.
And breathe that air into the part of your body that needs it.
Into the part of you that holds your fear of showing up.
Or of being fully seen.
Really feel as if the oxygen you're breathing in.
Offered to you by those guardian trees.
Is being directed towards the places in your body that hold your social anxiety.
Imagine each inhale.
Dissolving or untangling that anxiety.
Those stories.
Those habitual knots of tightness or contraction.
And with each exhale.
Or body of its particles.
Exhale out what does not serve you.
Release whatever is holding you back from knowing the lightness you could be moving through the world with.
Imagine each forest breath.
Restoring and freeing you.
Clearing out any heaviness or contraction.
Leaving you lighter.
Both mind and body.
You might also imagine yourself moving your body intuitively.
To help your body express itself.
And shake out anything that's been stored there for too long.
You might imagine yourself dancing.
Or shaking.
Or even just stretching your body.
Palms up to the sky.
Wringing out any remaining anxiety.
This space is all your own.
Use it in any way that is freeing for you.
No part of this forest is judging you.
It is holding and embracing you here exactly as you are.
Not only that,
But it's actively supporting you.
And celebrating your return to yourself.
The forest is holding space for any tears that need to be shed.
For any joy that needs to be expressed.
Or however you need to move your body.
For any words you need to get off your chest.
There's no need to perform for the forest.
And nothing you need to diminish within yourself.
So.
.
.
And you allow yourself.
To be fully sane by this forest.
By the trees.
The plans.
The birds.
And other animals.
This forest embraces and accepts you exactly as you are.
Here in your private sanctuary in the forest.
You can practice being your authentic self.
Moving,
Speaking.
And otherwise expressing in any way that feels natural.
Without worrying about how it's perceived.
As you do this.
You might silently repeat.
I'm allowed to be me.
I'm allowed to be perfectly imperfect.
I'm allowed to show up.
Fully human.
And always whole.
If you're imagining yourself in movement.
Slowly let that settle into stillness.
Stand or sit in the middle of the stone circle amidst comfortable cushions and blankets.
And reconnect with the forest at large.
Notice a sense of ease,
Lightness,
And radiance growing within you now.
And notice what that feels like.
Where in your body is there a sense of expansion?
Whitelessness.
Or eat.
Just notice.
And take a few loving,
Nourishing breaths into any parts of your body.
Indeed feel light and free.
Let those feelings grow wider and wider.
With each breath.
Consider if there might be a teacher in this forest.
That can guide and support you.
The face of any future social anxiety that might arise.
A teacher of authenticity.
Of grounded confidence.
Or of self-trust.
And when you're ready.
Let that teacher appear.
Be it a plant or animal.
A stone or crystal.
A human or mythic being.
Keeping your awareness loosely open for a teacher of authenticity.
Of self-trust.
Of natural,
Grounded confidence.
Notice whatever happens without forcing anything.
And if something or someone presents itself that could be a teacher for you.
Ensure that you feel safe and supported in their presence.
If not.
It is not the right teacher.
And you can let that image dissolve.
Now if a teacher has appeared that embodies those qualities that would support you in the days to come.
Qualities of authentic embodiment.
Self-trust.
Conference.
Take a moment to just rest in their presence.
Notice what other qualities they exude.
Maybe presents.
Great.
Or ease.
And you might like to ask this teacher.
For any words of wisdom they have to offer you.
Guidance for overcoming discomfort in social situations.
The question might be.
What messy,
What reminder.
And I carry with me.
That will help me to stay grounded and self-trusting.
What message or reminder can I carry with me?
That will help me to stay grounded and self-trusting.
Listen to any words spoken.
Or for any subtle messages that naturally arise in you.
You don't need to force anything to happen here.
Simply listen.
And trust the natural process of all things.
The wisdom you need.
Will be revealed.
In the right time.
Recognize once again the confidence.
Self-trusting energies of this teacher.
Notice how they show up authentically.
In each and every moment.
Without concern for how they're perceived.
Then with your next few breaths.
Inhale these qualities deep.
Into your very own being.
Feel authentic embodiment taking root.
From crown to toes.
Feel confidence filling every corner of you,
From crown to toes.
Sense a deep,
Innate sense of self-trust stretching through every fiber of your being.
From the crown of your head.
All the way down to the tips of your toes.
Notice what it feels like in your body to hold from the inside out.
Deep self-trust.
Grounded confidence.
A natural,
Authentic embodiment.
Inhale to let these feelings expand or root even more.
And exhale to release anything lingering that stands in their way.
Inhaling to expand into the version of you that is completely confident,
Socially at ease and self-trusting and free.
And exhale to release the stories and beliefs that inhibit that.
Now.
Take a moment to thank this teacher for presenting themselves to you.
And recognize that you can come back to their image.
Or to your felt sense of them.
At any time.
Perhaps they slowly depart for now.
Or maybe they stay close by.
Settling in for the night.
Just next to you.
Notice how the sky is beginning to darken.
The once golden light trickling through the canopy is now vibrant.
Deep magenta.
The world is preparing for deep rest.
And saw you.
So take a moment.
To drop deeper into where you are.
Snug within a cozy nest of blankets and cushions.
Inside a sacred stone circle here in the forest.
And envision yourself becoming completely comfortable.
Lying down.
Resting your head on a pillow or two.
You pull a blanket up over your body.
You gaze up at the tree branches overhead.
Feeling sheltered and cared for.
And there is an opening there.
Right above you.
Where you watch the sky darken.
And the stars begin to appear.
Take a few quiet moments to stargaze.
To marvel out at the vastness of space.
As you attune to the stars.
You naturally feel a deep sense of trust in a life.
And your place within it.
Your worries and concerns feel very small and distant.
As you gain a deep sense of being held and guided by something greater.
You're suddenly seeing and appreciating.
This great life journey you're on.
One of learning how to move through the world with the confidence self-acceptance and lightness of being.
That is your true birthright.
You're committed to showing up for it.
With grace,
Patience and self-kindness.
Now.
Feel how gently and lovingly.
A starlight is falling upon you.
You close your eyes and just notice the way it enters your crown.
Any lingering stories,
Tensions or tightness that's held in your mind.
Forehead.
They dissolved.
Leaving ease and lightness as it goes.
Feel the starlight gently bathing your entire face.
Softening your eyebrows.
Gracing your cheeks.
And releasing any tightness in your jaw.
Imagine that you're all ears.
Inside and out.
Is aglow with soft silver light.
And welcome that light.
To expand throughout your whole body.
Slowly and gently.
Washes away any tension in your neck.
Brings ease and lightness to your shoulders.
And relaxes your arms.
All the way down to your fingertips.
Your palms widen ever so gently to the support,
Care and guidance of the universe.
Imagine this light filling your heart.
Expanding with each full breath.
Feel your heart becoming lighter.
More self-loving.
More patient and spacious.
Let it soothe and soften all the muscles in your back.
Soothing your lungs and ribs.
And filling your stomach.
Belly rising and falling naturally with each breath.
Imagine this light filling your pelvis completely.
Dissolving any tension or tightness in your hips.
Before gently cascading.
All the way down to the soles of your feet.
Relaxing every cell and muscle it moves through.
Sense into your whole starlit body.
Feeling a great sense of lightness in your being.
You can feel how loved and supported you are.
Just as you are.
And in the days to come.
You will carry this lightness with you.
You will move into the world with greater self-trust,
Self-acceptance,
And grounded natural confidence.
But for now.
It's time to let yourself rest through sleep.
So take a moment to express gratitude.
The parts of this inner sanctuary.
That felt the most strengthening.
Calming or clarifying for you.
And remembering that you can return to this imagery.
And what it held at any time.
Allow it to gently dissipate.
At your head.
Melt into the pillow directly beneath the table.
And your body to surrender effortlessly into what holds you here.
There's nothing you need to do.
Nothing to fix or figure out.
You have recalibrated your inner world tonight.
So that in the days to come.
You can stand with more grace.
Confidence and ease in your being.
No matter what situations you find yourself in.
As you drift off to sleep now.
Allow the following affirmations to flow through you.
You don't need to repeat them,
Analyze them.
Nor agree or disagree with what they say.
Simply let them permeate the deeper places within you.
To reaffirm what was discovered here tonight.
And until next time.
Good night,
My friend.
Good night.
And move through the world with ease and confidence.
I allow my authentic self to be seen.
I am kind and forgiving towards myself.
I am not defined by imperfect moments.
My worth is far greater than how I'm perceived in a single moment.
I can feel uncertain and still remain grounded in myself.
I express myself with natural confidence.
I allow myself to take up space and be seen.
I am supported by the universe no matter what.
The Earth holds and embraces me exactly as I am.
I trust myself to handle with self-kindness whatever I experience.
I carry a quiet,
Grounded confidence in myself.
I surrender the need to do things perfectly.
I give myself permission to be fully human.
Body and mind.
Alive.
And free.
I surrender self-doubt and embrace self-trust.
I am patient and kind to myself as I grow.
I let emotions come and go with grace.
I am authentic and genuine.
And that is enough.
I am willing to show up.
Just as I am.
