When You Feel Afraid

When you feel afraid use this guided meditation and visualization to find the light and take you to your own special and safe space. May be useful to reduce panic, quiet the mind, help with sleep or empower you to connect to the present moment as well as have a comforting place to return.

Transcript

Welcome to your meditation.

This meditation is to help us feel calm when we feel afraid.

Go ahead and find a comfortable place to sit or you can lie back if you'd like.

Bring your eyes to close,

Your lips to close,

And begin focusing on the breath as it enters your nose.

On your next exhale,

Relax the jaw,

Leaving the lips together,

And place the tip of your tongue just behind the front two teeth.

Continually bringing your focus back to your breath.

Perhaps you want to take one deep clearing inhale and hold and then exhale.

Maybe you need to take another deep,

Long,

Slow inhale and hold and exhale.

Bringing your focus back to the breath as it enters your nose.

Being aware of just this moment,

Feeling into your body,

Letting your muscles relax,

Letting your body become heavy,

Surrendering to the earth,

Trusting your chair,

Your bed,

The floor to hold you,

To support you.

With each exhale,

You can release a little more tension.

Scanning through your body from your eyes and the muscles around your eyes,

Your forehead,

Your ears,

Your shoulders,

Your elbows,

Your wrists,

Into your stomach,

Your lower abdomen.

Breathing into your hips,

Your low back,

Mindfully releasing tension in your legs,

Your knees,

And your feet.

Giving yourself permission for the next few minutes to totally release,

To surrender,

And trust in just this moment.

On your next inhale,

Bringing your focus back to the tip of your nose.

And there's no need to deepen the breath here.

In fact,

We want to soften it,

To quiet the breath.

Just notice how effortlessly the breath flows in and flows out with a relaxed body.

Honoring the breath with gratitude.

You can continually bring your focus back to your breath or follow my voice as we guide into a very gentle visualization practice to help us when we feel afraid.

On your next inhale,

Imagine in front of you a dancing light,

Almost like a fairy light,

Sparkling and dancing right in front of your face.

There seems to be energy and movement and intrigue with this light.

And imagine if that light were shining with each inhale,

That light becomes brighter.

And with each exhale,

The light remains present but dims in its flickering.

Inhale,

Brighten the light in front of you.

Exhale,

Let the light naturally dim.

And do this for a few more breaths,

Being aware of the light,

Controlling the brightness with each breath.

On your next inhale,

Imagine if you could breathe in the light.

And as you inhale,

The light magically flows in with the air into your nostrils,

Down your throat and is deposited within you.

And the light sparks a sense of calm and relief.

And imagine wherever that light was deposited,

The same measures when you inhale,

The light grows brighter.

And as you exhale,

It just naturally dims,

Continually to build on itself,

Inhaling the light brighter.

And as the light brightens,

Your body feels stronger.

You feel connected.

And practice this for a few breaths.

And notice when you feel afraid with this light inside of you,

It softens the fear and invigorates a sense of trust and connectivity to a deeper part of yourself,

To a more expansive part of the oneness.

Waiting for a moment,

Returning the focus back to the breath.

Just notice right now if you feel afraid.

If you do,

No judgment.

And if you don't,

No judgment.

Just simply notice how you feel in this exact moment,

Not how you expect to feel,

Not how you anticipate feeling,

Not how you felt previously,

But how you feel right now.

Let your body respond,

Encouraging it with your breath,

Returning to the light.

Let your body respond in a way of relaxing and informing you if there's any more tension when you try to relax.

And just use your breath to soften the tension and surrender.

On your next inhale,

I want you to imagine standing at the bottom of a staircase,

Breathing in the light and the light is within you.

And in those moments,

You feel afraid creating a safe space to go and be.

At the bottom of the staircase with each breath,

Imagine stepping up to the next step,

Slowly climbing the staircase.

Breath by breath,

Step by step,

Coming to a landing and turning a corner,

Noticing another staircase.

With your breath,

Directing each step,

Climbing that staircase.

And as you come to the top of the stairs in front of you,

You notice a beautiful serene room.

Perhaps there's lavender colored walls and a comfortable bed or chair and windows offering natural sunlight and the room is calling you to it.

There's plants,

There's crystals,

There's the comforts that speak directly to you and you walk into the room and you feel drawn to go sit or lie down in this room,

Tucked away by hillside.

The room is quiet and safe.

And as you sit or lie down in this room,

Your body relaxes even more.

And here,

There is no fear.

Here you can listen to your inner wisdom.

You can feel the light within you warming your body now.

And you can tend to the parts of you that still hurt,

That still feel disconnected.

Maybe that's your inner child,

Maybe that's your younger self with difficult memories.

Maybe it's a pattern that's become a habit as a response to the world.

Here in the safety of these beautiful serene walls,

Tucked safely up against the hillside,

Tucked away from any danger,

You can rest.

Bringing your focus back to the light beaming within you,

Activating it with each breath,

Letting the mind become more calm,

Allowing yourself to be present and listen to the parts of you that need attention.

And when you feel afraid,

If ever again,

You can come right back to this space.

This is your space.

And each time you return,

You learn more and more how to soothe yourself,

How to connect to the light,

How to find comfort in the safety of your own being with nature,

With God,

With one another.

And for now,

Focusing on the breath,

Activating the light,

Listening to the deeper parts of you.

Let yourself surrender and rest even more.

You may check back in from time to time to reassure yourself that you are safe.

Recognizing in this moment how you actually feel,

Honoring the parts that may still feel afraid and claiming the parts that feel alive and calm,

Connected and safe.

You may stay in the special calm room for as long as you need,

As long as you'd like,

Knowing that you can return at any moment.

And if your body,

Your mind,

Your energy feels safer now,

And you'd like to go back and enter into the other world on your next inhale,

Connect with your breath,

Connect with the light within you.

Imagine sitting up and slowly breath by breath,

Gently descending the staircase,

One step per breath.

As you get to the bottom of the staircase,

You turn the corner and see the final staircase.

Mindfully,

Slowly using the breath and the light to guide you step by step,

Descend the staircase.

And when you come to the bottom of the staircase,

Find your way back to your body where you're sitting right now.

Visualize reentering the physical self,

Feeling your breath,

Feeling your body,

Feeling the chair or bed as it supports your weight,

Noticing with your ears,

Noticing with your nose,

The environment that you're in to come back and be grounded in this moment.

Feel your toes if you need.

And bringing with you the sense of wholeness and connectedness,

The sense of safety,

And the reminder to just be present in the moment with how you feel now.

And when you hear the chime,

Or whenever you are ready,

You may gently open your eyes.

Reviews

Very calming. Thank you, Leah

Love this!

One of my favorites 🙏🏻