Take a moment to get comfortable.
Settling in.
And just thank yourself for taking this time.
For you.
To honor what you need.
To explore your fears with awareness,
Courage and compassion.
And just remember that this meditation is a safe space.
Quiet moment where you can meet your fears without judgment.
Take a moment to notice your body.
How it's feeling right now.
Maybe even notice.
What your body is feeling.
Clothes on your skin.
Temperature of the air around you.
Connection of your body and the surface beneath you.
Allow this awareness on your body to anchor you in the present moment.
And take a big deep breath in through the nose.
And a long breath out of your mouth.
Do this again.
Big,
Deep breath in through the nose.
And long exhale out of your mouth.
Just allow your breath to find a natural,
Steady rhythm.
Allow that breath to move in and out completely effortless.
And now bring to mind a fear you've been carrying.
Be something small or big.
Just whatever comes to mind first.
And as this fear comes up in your mind,
Resist the urge to push it away.
Instead,
Imagine you're just observing it from a distance.
Like watching a cloud pass through the sky.
It's not who you are.
It's just a thought that's accompanied with feelings.
You can even name that fear in your mind.
And say,
I see you fear.
And just acknowledge the fear.
Simply the act of acknowledging it can help to release some of the intensity.
And now with a gentle and curious heart.
Ask your fear a question.
What are you trying to protect me from?
And just wait for an answer.
Just listen.
There's no need to rush.
It might be clear right away,
It might take some time.
But often fear rises.
Not to harm us,
But to shield us.
To keep us safe,
Protect us from something.
Thank your fear for its concern.
And remind yourself that you are safe in this moment.
You are not your fear.
And as you continue to breathe.
Visualize a warm golden light beginning to glow in the center of your chest.
With every inhale,
Imagine this light is growing brighter and warmer.
On every exhale.
See the light gently surrounding your fear and comforting it.
Inhale,
Light expands.
Exhale,
It surrounds,
Covers and comforts your fear.
Now tell yourself three times.
I am stronger than my fear.
I release this fear.
I am safe,
I am grounded,
And I am okay.
And feel these words really resonate in your heart.
Swirling into that golden light.
As your fear gets smaller and further away,
Less intense with each passing moment.
Now take a final moment.
Choose to face your fear with kindness and compassion.
You are not your fear.
The fear itself is valid.
It's there for a reason.
Visualize a sphere detaching from you,
Floating away like a cloud drifts away in the sky.
And know that you're free from it.
Give yourself some credit for the courage.
That you've had during this practice.
And together we'll take a deep breath in through the nose.
Sigh it out through your mouth.
Letting it all go.
And bringing your meditation to a close.
Thank you so much for joining me today,
And well done.
