Hi,
My name is Karen.
This meditation was created to help us acknowledge those moments in our life.
When we feel overwhelmed with anxiety and fear,
To know that we have the power to dial down the debilitating effects associated within this emotional state through mindfulness of the breath,
It may be helpful to know that there are two basic categories of emotion,
Primary emotion and secondary emotion.
A primary emotion is an instinctual reaction to stimuli,
An event,
Whether good,
Bad or neutral.
It is how we react when we're startled by a loud sound.
We instinctively jump or we're watching a scary movie and we are almost as frightened as the characters in the story.
A secondary emotion is a momentarily delayed reaction to our primary emotion.
We might scream with a primary emotion when we see something hidden in the grass.
Could it be a snake?
If so,
Does it threaten our safety?
Upon further exploration,
You ascertain that it's not a snake,
Poisonous or otherwise.
It's simply a garden hose.
You laugh at yourself,
Perhaps chide yourself.
How silly you are,
Such an overreaction,
You say.
What's important to understand here is that secondary emotions are created by our need to narrate our mental reactions,
To give greater meaning to a primary emotion.
We tell ourselves that we must avoid the garden because there are dangerous creatures out there.
Anxiety can be overwhelming.
Anxiety is our emotional worry over what may or may not happen.
But anxiety itself has no real power.
We give it power by believing the story we tell ourselves.
And so if we disengage from the emotional baggage connected to that underlying fear,
We take away the power of anxiety.
And so,
If you'd like to join me,
Find a place that's removed from all the chaos all around you,
Whether at the office or at home,
And set yourself into a comfortable position,
Whether that's sitting in a cozy chair or laying down on the floor.
Just take a moment now to check in with how you've arrived to this meditation.
What's present with you?
Notice any thoughts,
Any emotions,
Any sensations present in your body.
Not viewing these things as something that requires fixing or needing to be rid of them.
Instead,
Simply acknowledge them as present in this moment.
Take a big breath in and exhale slowly.
Allow your eyes to close gently.
Begin to focus now more intently on your breath.
Taking a deep breath in,
All the way down to the very bottom of your belly,
And exhale through your open mouth.
Allow your belly to shrink and fall.
Breathe in deeply.
The belly rises and swells.
Exhale through your open mouth.
The belly falls and shrinks.
Breathing in,
The belly rises.
Breathing out,
The belly falls.
Breathing in,
The belly rises.
Breathing out,
The belly falls.
We can choose to feel these darker,
Heavier energies such as fear,
Anxiety,
Or we can surrender these energies to the universe and allow ourselves to enter into a less reactive state.
Focusing on the breath once more.
Breathe in,
The stomach rises.
Exhale,
The stomach falls.
Breathing in,
The stomach rises.
Exhale,
The stomach falls.
Continue to breathe in and out.
Breathing in,
You're going to repeat two words.
Breathing out,
You'll repeat two words.
Breathing in,
You say,
I surrender.
Breathing out,
I release.
Breathing in,
I surrender.
Breathing out,
I release.
Breathing in,
I surrender.
Breathing out,
I release.
And allow this breath to act as a ladle,
As a scoop that connects to where these emotions are stored.
On the in breath,
Gather up this stagnant old energy that no longer serves you.
And on the out breath,
Pour this energy out of your body with the breath.
Breathing in,
I surrender.
Breathing out,
I release.
Breathing in,
I surrender.
Breathing out,
I release.
I surrender.
I release.
I surrender.
I release all these layers,
These emotions,
Letting them be removed from your body.
Only then,
When we have moved through the surface of those emotions,
Can we begin to dive more deeply into that painful crippling overwhelm and anxiety you may feel in your life.
Take a moment to scan your body from the top of your head all the way down to your toes,
Out to your fingertips,
Visualizing and allowing yourself to feel any forms of stress or fear or anxiety that remain.
These may be seen not as a specific image,
It could come to you in colours or shapes or even images,
Entities.
Perhaps you visit the space of chakras and you can envision blockages there or within the energy lines,
The meridians.
You may still be connecting to those surface layers of emotion,
But as you practice,
You're going to progress by peeling one layer off at a time.
You're going to uncover the core issues that may be related to these reactions.
In any case,
Accept and acknowledge the fear and anxiety that truly holds no power over you.
As you recognize these dark energies within your body,
Take a little closer look.
See these dark energies which you have connected to your past experiences.
These energetic ties that bind you to them are the self-made stories we tell ourselves to justify our behaviours.
These energetic ties can lead back to early childhood or even one of your past lives.
They can be small or large.
They take up space in one or several different areas of your body.
They can relate to pain,
Loss or trauma.
As you feel these dark energies bubble up and rise up within you,
Rather than reacting by pulling away from them or burying them in the water,
Observe them in complete neutrality.
Remember,
When you give them your attention,
You give them power.
Without allowing yourself to get caught up within this story,
Feel these dark energies that are making themselves known through your senses.
Now repeat after me.
These emotions are not real.
These thoughts don't serve me.
These emotions are not real.
These thoughts don't serve me.
Now repeat after me.
I call upon my inner strength to sever ties with these energies.
I call upon my inner strength to sever the ties to these energies.
I will not feed these energies with my power.
I will not feed these energies with my power.
These energies are not for my highest good.
These energies are not for my highest good.
I am ready to release them.
I am willing to release them.
I am the power.
I am the place of contextual meaning.
I won't give power to these energies.
I will not provide them with context in my life.
As you speak these powerful words,
Feel these dark energies crumble and crumple like dry leaves.
And with your breath,
Exhale them.
Release them into the atmosphere.
Feel the sense of lightness now present in those areas that were clogged with these dark energies.
Place your hands on your body where you felt the connections run the deepest.
As you breathe in and out,
Repeat these words.
Breathing in,
Repeat this.
I breathe in love.
Breathing out,
Repeat this.
I breathe out fear.
Breathing in,
I breathe in strength.
Breathing out,
I breathe out anxiety.
Breathing in,
I breathe in confidence.
Breathing out,
I breathe out pain and doubt.
Let this brilliant light of love and confidence flow down from the crown of your head.
Let it overflow into each arm,
Filling your hands,
Each finger,
And your thumbs.
Let it pool and overflow into your torso.
Let it spill into your legs,
Flooding your legs with ease and strength.
Let this light fill you up.
Notice the new sensation filling your body.
Feel it soothe and heal all the areas where fear or anxiety once existed.
Allow yourself some time now to be still.
Just soften into this new energy of acceptance and peace in your body.
Remember,
You have the power to give or deny context to stories and emotions.
You are the power.
You have the power to raise your vibration.
You have the power to consciously bring love and light into your life.
Choose where and what in your life deserve your energy.
If that energy is not right for you,
If it doesn't suit you by raising you up to your highest potential,
Take away its context.
Take away its power.
After all,
Any power it might have had has come from you.
May you be well.
May you be healthy.
May you find peace in your life.
May your life be free from suffering.
Namaste.
