Allow your mind to drop down into your body.
Feel your sit bones on your chair or cushion.
If you're in a chair,
Feel the soles of your feet on the floor.
If you're lying on the floor,
Feel the floor beneath you every place your body is touching the floor.
Relax each part of your face.
Soften your shoulders.
Relax the belly.
Notice the natural rise and fall of the belly,
With every inhalation and exhalation.
Continue to relax the belly,
Allowing the breath to be totally free.
No need to improve or fix or control the breathing.
Allow the body to breathe as it likes,
While you continue to soften the belly.
Gently bring to mind a concern,
Something you fear.
Be very gentle as you introduce the fear into the mind.
Just sit with the fear.
Allow your breathing to stay relaxed.
Be with any sensations in your body.
Hold the feeling in your awareness with sensitivity.
Soften the belly even more,
And gently enter the fear.
Relate to the fear,
Not just from it.
Explore the physical and mental patterns that go along with this state of mind.
How do you know that it's fear?
What are its qualities?
What patterns of sensation arise in the body?
What happens in the belly?
What happens in the chest?
What happens in the throat?
Be analytical.
Observe closely.
Let any tensions in the body reveal themselves to be seen.
Let any numbness that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Now turn your awareness to any changes unfolding in the mind.
Maybe a sense of curiosity turns into apprehension.
Maybe some avoidance arises and turns into doubt.
Maybe a sense of helplessness and concern of inadequacy turns into anger and pride and then back to apprehension.
Allow the flow of mental experience to evolve,
Getting a sense of it,
Getting to know it.
Let any pain that arises be clear in your mind.
Let any pain that arises be clear in your mind.
Let the fear float in the spaciousness of the soft belly.
Allow it to slowly begin to dissolve on its own.
Let it come and let it go.
Stay open to the process.
Don't try to force anything.
Don't try to fix it or to solve it or to push anything away.
Remain steady and open in the midst of the fear.
Find a sense of freedom right here.
Let it come and let it go.
Let it come and let it go.
Let it come and let it go.
Let it come and let it go.
Let it come and let it go.
