Hello and welcome to this meditation to help you overcome the fear about the future.
This is for you if you're finding yourself constantly thinking about what could go wrong in the future,
Spending your present moment thinking about the future.
Breathing in and breathing out slowly we are deliberately taking slower exhales.
Fear and worry they are part of our survival mechanisms and it's okay to have them but when we are constantly in the state of fear and anxiety and worry then that robs us of joy.
The past is already gone.
It has given us a lot of lessons that we can bring into the present moment.
The future is not yet here.
In the present moment that's where we make a difference.
Present moment is the best part of life and so my friend welcome join me and let's set ourselves free release the fear and anxiety about the future.
Breathing in deeply and breathing out slowly welcoming yourself here in this present moment.
It's okay if your mind wanders to think about the future.
We want to create a balance where we can visit the future but just be able to come back to the present moment.
You can simply come back to the present moment by focusing on your breath.
Breathing in and breathing out slowly.
Allow your full presence.
Breathing in and breathing out slowly.
When this fear instead of constantly allow the fear to take you into the future you can simply ask yourself what is the fear here to tell me?
Perhaps the fear about the future is here to tell us to be proactive.
To remind us to do the best we can in the present moment to make a difference on what will happen later on.
Perhaps the fear about the future is here to remind us that we should actually fully enjoy the present.
The fear about the future is also indeed a reminder to be grateful for what we have.
Is there something else that you think the worry and the fear about the future are here to remind you of?
Breathing in and breathing out slowly.
We are deliberately taking slower exhalations.
To embrace the present moment I'm going to guide you in this presencing technique.
This technique is called 5 4 3 2 1.
Make yourself comfortable and let's expand on this present moment.
We will get started with five breathing in and breathing out slowly.
As we continue with this technique always breathing steady and continuing on with those slower exhalations.
Number five.
What are the five things you can see right now in your present moment?
And then number four.
What are the four things you can hear if you are listening to this meditation using headphones?
Maybe you can remove the headphones for a quick moment and see what you are able to hear in your environment in your present moment.
Breathing steady.
Number three.
What are the three things you can touch?
Maybe you can feel your body touching where you are sitting or you are touching something else.
Number two.
What are the two things you can smell right now in your present moment?
And lastly number one.
What's the one thing you can taste right now in your present moment?
Breathing in and breathing out.
Observing your thoughts objectively without judgment.
Remembering that fear is the brain's perceived threat and so we always want to double-check that fear and make sure that it's valid.
Sometimes we have a tendency to come up with fears that are so empty.
Breathing in and breathing out slowly.
Les Brown once told the story that a man used to be really afraid of this dog and every time he came from work this dog was barking and this man was always running and afraid of this dog and over time this man found out that that dog actually didn't have teeth and so sometimes we fear things that are not threatening to us.
Breathing in and breathing out slowly.
So it's paramount to examine all the fears that come up for us.
Are they really threatening?
Again always looking at what the fears are telling us.
Maybe the fears are telling us to acquire more information about the things or the situation that we fear about.
Breathing in and breathing out slowly.
When we educate ourselves about what we fear of then we will truly set ourselves free.
Breathing in curiosity and breathing out fear.
Breathing in calm and breathing out fear.
Breathing in presence and breathing out fear.
Continue to focus on your breathing as you enjoy this newly found freedom.
You are free in this present moment.
You are safe.
There's no threat right now and so let go of the fear,
Let go of the sense of danger.
There is no danger right now.
Breathing in and breathing out slowly.
In this present moment you have nothing to worry about.
Breathing in and breathing out slowly.
You have your present as a foundation to build the future on instead of fearing it.
You have all the resources you need within you.
You have your confidence,
You have your curiosity,
You have your critical thinking and also you have your phenomenal coping skills and your creativity to embrace and use the present moment to prepare for the future.
Breathing in and breathing out slowly.
And so my friend you are free.
You have nothing to worry about in this present moment.
Breathing in and breathing out slowly.
Be aware that it's okay to have fear and worry once in a while but really be distant and prioritize enjoying your present moment.
You deserve to be joyful.
Joy and fulfillment are not overrated.
We can all access joy and fulfillment by being present,
By being grateful and connecting with our authentic selves.
Breathing in and breathing out slowly.
Thank you for meditating with me today.
Namaste.
You you
