We often fear what we don't understand and end up struggling against it.
This meditation guides you on a journey to overcome fear by seeing it in a different way.
So find a comfortable and quiet place to relax,
Breathe deeply and settle into this present moment.
And cross your legs,
Allow your arms to fall to your side or gently rest on your lap.
And on your next breath,
Lengthen your spine,
Slight tuck of the chin,
Gently close your eyes or softly gaze in front of you.
And imagine you're sitting on the banks of a peaceful river,
Subtle sense of grass and soil float on a cool breeze,
Soft moss beneath your feet,
Birds sing in the nearby trees.
This may creep in distracting you from this time of relaxation and reflection.
Just notice them as if they're leaves floating atop the lazy river.
See them come and see them go.
Now feel that warm sun on your face,
Shoulders and legs,
Easing you in this serene place of nature.
What else do you notice about this space?
At the river's edge,
You see a small rowboat quietly awaiting your arrival.
Step in and take a seat.
Allow it to gently take you down the river stream.
And like a child without expectations,
Be curious.
See what's around each bend of the adventure.
See the sunlight filtered through the leaves change and flicker as your boat journeys onward.
Trees along the bank pass by,
Birds fly overhead,
And little fish swim below.
What else do you notice?
More beauty,
More nature.
What else?
Take notice of your physical body.
What does it feel like to just be?
Where in your body do you feel this?
Savor the calm.
Shift your awareness back to your rowboat.
You notice it begins to pick up speed.
Large jagged rocks protrude out of the water,
Giving way to rapids.
The current becomes powerful,
Rushing the boat down the river faster and faster.
Holding onto the oars tightly,
Fear begins to take over what lies ahead,
Creating illusions of what could be.
These rocks represent obstacles or challenges that we fear in our lives.
Sometimes we can feel swept away,
Out of control,
Digging in our heels to resist the fear of what lies ahead.
It can be frustrating,
Exhausting when we fight against the current.
Where in your body do you feel this resistance,
This fear?
Try not to judge it,
Just become aware.
Being curious,
What do you notice?
Does it have a sense of heat,
Tinglingness,
Bumpy?
What else do you notice?
Is it starting to move or subside in any way?
Take a deep breath here and invite a sense of calm with each inhale,
Letting go of your fear with every exhale.
Enjoy the ride as you effortlessly pass the rocks.
You're in the flow.
See your boat slowly coasting into a beautiful cove,
Surrounded by wildflowers.
You've made it to a place of reflection.
Step out of the boat and find a soft blanket to lay upon,
And gaze at the clear blue sky above.
Ask yourself,
What's possible when I face my fears with curiosity instead of resisting the illusions I create in my mind?
When we raise our awareness,
We're able to accept things as they are and let go of the expectations that fear brings us.
Chinese philosopher Lao Tzu reminds us,
There is no illusion greater than fear.
As this meditation comes to an end,
I invite you to enjoy whatever journey awaits you.
And like the childhood nursery rhyme,
Row your boat gently down the stream,
Merrily,
Merrily,
Merrily,
Life is but a dream.
Slowly become aware of your surroundings,
And when you're ready,
Open your eyes.
