This is a brief meditation for working with fear.
I'll invite you to begin by finding a comfortable position,
Either seated or lying down in such a way that your back is straight,
Your breath is full and deep,
And your body feels comfortable and at ease.
And shift and move a little and perhaps even pause this until you find a place in your body that allows you to be free from distraction and focus on my words.
Begin by noticing the sounds around you.
Notice those sounds closest to you and extend your awareness outwards,
Finding sounds further and further away.
From the beat of your heart,
The sound of your breath,
Sounds of digestion,
To the sounds around you inside of this room,
Inside of this building or naturescape you're in,
Expanding awareness ever outward from sound to sound to sound.
No judgments as to whether the sounds are good or bad,
Pleasing or displeasing,
Simply awareness of sound as vibration,
Gradually bringing your awareness back inward,
Spiraling from the external back to the internal.
Resting your mind,
Sense on sounds,
One by one,
Until you are immersed in the sound of your breath.
The ocean of breath flowing in and out.
Notice where your breath goes in your body,
In through your nostrils,
Down your throat,
Filling your lungs.
All the subtle movements within your body as the breath moves in and out.
Seeing the rising and falling of breath,
Flowing like a wave as it moves down into the belly and out over the throat and through the nostrils.
Become aware of the qualities of the breath,
Is it smooth and deep,
Shallow or staccato?
And again,
No judgment as to anything that is good or bad or more desirable or less desirable.
Just notice the natural breath,
Breath flowing in and breath flowing out.
And become aware now of the palms of your hands.
Notice the heat and the warmth in the palms of your hands.
Tune your awareness to the sensations of air against your skin,
Gravity holding you,
The body solid form and the points of your body in contact with the earth.
Feel the sensation of earth in your body,
Muscles and bones,
Strength and stability.
Connection with the earth,
The gravity that holds you to the earth,
Simultaneously drawing down and rebounding back up.
Feeling fully supported and held,
The companion of your breath,
Awareness of sounds,
Sensations of body and connection to earth.
Take a few more deep breaths.
Notice how you feel.
Perhaps give yourself the gift of coming back to this embodiment space,
Back to this deep connection and sensation of being held by the earth,
By your breath,
By this body.
Thank you for allowing me to share these moments in time with you.
I'm Jeanette Seeley.
I hope to see you again soon.
