Hello and welcome to the meditation beyond fear.
My name is Yelena Fu.
Fear is the opposite of love.
It is the most repressed emotion.
It is also the omnipresent emotion.
It is often disguised as other feelings like anger,
Anxiety,
Worry.
Fear is our need to control life.
We fear a lot of things.
We fear failure,
Loss or illness.
But we also fear love or success or happiness.
And above all there is the deepest fear of all,
Fear of death.
While it is easier to meditate on anger,
Sadness or worry,
Anxiety,
We tend to avoid looking at fear.
In this meditation I invite you to look at your fear and look beyond fear as well.
Let's begin.
Make sure your back is straight,
Shoulders relaxed.
Soften your face and your jaw.
Close your eyes.
Let's take a few deep breaths and exhale slowly while relaxing your body.
Inhale,
Hold a bit,
Slowly exhale.
One more time.
Inhale,
Hold and gently exhale.
One more time.
Pay attention to your body.
Relax it with an exhale.
Rest your mind in the present moment for just a little bit.
You don't have to focus on anything.
You don't have to plan or organize.
You don't have to analyze.
You can just be.
Allow your mind to be completely open and free.
Now bring fear into your consciousness.
It can be an exact situation when you felt fear or it could be the feeling of fear in general.
You might feel some resistance or fear of calling the fear in.
Recognize it and let it go.
How does the fear feel in your body?
Pay attention to your stomach,
Your chest,
Your throat,
Your palms,
Your breathing.
Notice all the contractions that fear brings in.
Notice how your body responds to fear.
You don't have to fight it now.
You don't have to flee.
You can just be aware of what is happening.
Are there any thoughts accompanying this feeling?
Try not to label any thoughts that come and go.
Just let them appear.
Let them disappear.
Thoughts are like snowflakes on a hot stone.
Observe that fear with all the senses.
If you touched it,
What would it feel like?
What would it smell like or taste like?
Does it have color,
Shape?
What's the size?
What's the vibration?
Just let it be there as it is.
And let's invite now fear to tell you its story.
Listen openly.
Do not push the thoughts.
Do not suppress the thoughts.
Let everything appear naturally.
If there are no thoughts,
No answers,
No inner voice,
Then just notice the silence and the space.
Ask your fear,
Where do you come from?
How long have you been here?
What is your purpose?
What are you trying to show me?
Where do you dwell in my body?
What would happen if you left?
What would it take for you to leave?
Allow the answers to come on their own.
Do not hold on to them.
Now let's look beyond fear.
Let's look beyond the story,
Beyond the questions and answers,
Beyond the shape,
Beyond the sensations.
Notice that part within us that can observe the fear,
Can listen to the fear,
That can sense the fear,
But remains undisturbed.
Who feels the fear?
Which part of you exactly can feel the fear?
Is the fear rock solid?
Is fear permanent?
Where does the fear appear from?
In which space does it dwell?
Where does it go to?
Can you notice that big open space of your consciousness where all the phenomena appear and disappear and fear is well?
Allow yourself to rest in that spaciousness,
In that big canvas where everything appears and goes away.
Can you completely let go of fear?
What stays?
Allow the answer to come to you.
Do not analyze or try to find it.
Return now to your breath.
Feel the ebb and flow of the breath natural rhythm.
Notice the breath in your body from the nostrils down the throat to your stomach.
Notice how the whole body gently sways with an inhale and an exhale.
And now notice the space around you.
Notice where you are sitting,
Where your feet are,
Your palms.
Gently move your toes and fingers,
Stretch a little bit and before you finish this practice take a couple of moments to reflect on it.
The music will continue for a bit longer.
You may end now or stay a bit longer here and when you're ready open your eyes and continue with your day.
Thank you for being here.
Namaste.
Namaste.
Namaste.
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Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
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Namaste.
Namaste.
Namaste.
