Hello and thank you very much for clicking on this recording.
Today I'd like to share with you a practice to help release fear.
Bring yourself into a nice comfortable seated position.
Sitting in a chair or on the earth.
Sitting whatever way feels good,
Just making sure that you can really lift up through the heart.
The spine is long,
The crown of your head is reaching for the sky.
If you'd like to practice a mudra today,
A gesture with the hands,
I encourage you to let the backs of the hands rest on your legs.
Bring the tip of your thumbs to the tip of your ring finger.
Allow all the other fingers to relax.
If it feels uncomfortable or unnatural,
Just letting it go,
Let the hands rest whatever way feels good.
If you'd like to,
You could also now close your eyes or even just soften your gaze looking towards the earth.
Beginning to notice how you feel right now.
In your body,
Noticing how you feel in your mind.
Just trying to stay open to whatever you feel,
Just observing it.
We're going to bring our awareness into the eyes,
Feeling the eyeballs,
The eyelids,
Feeling all the muscles around the eyes,
Encouraging the eyes to deeply relax,
Let go of any tension there.
Bringing your awareness now into this space between your eyebrows,
Feeling that space.
Letting go of any tension or tightness that might be there.
Coming down into your jaw,
Letting your jaw be nice and loose,
And clenching the teeth.
Failing into your shoulders,
Noticing if there's tightness there,
If you feel that you're holding on in your shoulders.
And then gently allow them to melt down away from your ears.
And coming down into the center of your chest,
Releasing any tension there.
Coming all the way down into your belly,
Letting your belly be relaxed,
No need to hold it in,
Letting it be nice and soft.
Feeling down into the hips,
Relaxing through both of your hips,
Relaxing your arms,
Your legs,
Your feet,
And your hands.
Allowing yourself to soften into your position as much as you can.
And then we're going to slowly begin to breathe together.
When you feel ready,
Take a big beautiful inhalation in through the nose.
Exhale it out through the mouth with a little sound.
We're going to do that two more times,
Breathing all the way in.
Breathing out with a little sound.
One more time,
Breathing in.
Breathing out.
Letting the breath come back to its own rhythm.
And we're going to use the breath now to help us go a little deeper.
The next time you breathe in,
I encourage you to say to yourself in your mind,
I breathe in peace.
And when you breathe out,
Say I breathe out fear.
I breathe in peace.
I breathe out fear.
Continuing with this practice very gently.
Breathing in fresh oxygen,
Energy,
Nourishment.
Breathing in peace.
Breathing out everything that you don't need.
Allowing yourself to let go of fear.
Imagining it flowing out of your body every time you breathe out.
Breathing in.
Stay with this.
Gently coming back to the practice whenever you get distracted.
Taking one more beautiful breath in and out.
Noticing how you feel.
Without any expectations of how you should feel.
Without any judgements about how you do feel.
Just observing.
And then we'll release this mudra in the hands.
And slowly I invite you to bring your hands together in front of your heart space,
The centre of your chest.
And slowly bow your head towards your heart.
Your mind to your body.
Thank you very,
Very much for joining me.
Namaste.
