Hello and a huge welcome to this meditation for letting go of fear.
A meditation to release fear and embrace confidence and calm.
So find yourself a comfortable position,
Either sitting or lying down.
And allow your eyes to gently close or keep a soft gaze.
Begin by bringing your attention to your breath.
There's no need to change anything.
Just notice the air moving in and out of your body.
Feel the breath as it enters and leaves.
Let each inhale ground you.
And with each exhale,
Begin to soften your body.
Each breath is a thread weaving you back into the present moment.
Feel the body begin to relax.
Feel yourself slowly soften.
Begin to arrive fully here.
Right here.
Right now.
Take a slow deep breath in and exhale fully.
Let yourself arrive.
Let the day fall away.
Let the world soften around you.
You are here now.
This time is for you.
Set a quiet intention for this practice.
Something like,
I'm ready to release fear.
I welcome calm.
I trust myself.
Let your intention settle gently in your heart.
Let your attention slowly move down into your body.
Feel the points of contact.
Your feet on the floor.
Your body supported.
Allow your shoulders to drop.
Unclench the jaw.
Soften the muscles around your eyes.
With each breath,
Let your body feel a little heavier.
A little more grounded.
A little more at ease.
And if any thoughts arise,
Acknowledge them gently and return to your breathing.
You are safe.
You are supported.
Now gently bring to mind the feeling of fear.
Not to dwell in it,
But to witness it.
Think of a recent moment when fear showed up.
Maybe it was a fear of failure.
Fear of judgment.
Fear of the unknown.
Let the memory be soft,
Like a picture in the far distance.
Let it arise without judgment.
Just notice how fear fills in your body,
Knowing that you are safe here.
You're secure here.
Where do you notice this feeling?
In the chest?
The stomach?
The throat?
There's no need to push it away or push it down.
Just notice it.
Feeling safe and secure.
Breathe into it.
Let it be seen,
Felt,
Acknowledged.
Fear is not who you are.
It is simply a visitor passing through.
So stay with this fear.
With this feeling of fear.
You are safe to feel.
Say to yourself,
It's okay to feel this.
Fear is a part of me,
But it's not all of me.
I see it.
I hold it gently.
I hold it lightly.
Now imagine your breath as a soft light.
As you inhale,
This light moves toward the fear.
And as you exhale,
It creates space around it.
Inhale light.
Exhale space.
Let this space grow with every breath.
You're not trying to eliminate the fear.
Only to give it room to dissolve when it's ready.
Fear thrives in tightness.
But you're offering it spaciousness,
Compassion and breath.
Now imagine gently opening your hands.
You can do this physically if you like.
Feel the sensation of release,
Of letting go.
With each exhale,
Say to yourself.
I let go.
I let go of what no longer serves me.
I let go of fear.
I make space for calm and clarity.
Repeat this silently with each breath.
Letting it become your mantra.
Let go.
Let go.
Let the breath continue to wash over you,
Soft and healing.
You are not your fear.
You are the calm presence beneath it.
Now allow all effort to fall gently away.
Let go of the words.
Let go of the images.
Let go of needing to do anything.
Now bring to mind a sense of confidence.
Perhaps a time when you felt strong,
Grounded,
Capable.
Or imagine what that version of you would feel like now.
Feel that confidence as a warmth in your chest.
Feel it radiating out with each breath.
Growing stronger,
Steadier,
Rooted in truth.
Repeat silently.
I am capable.
I trust myself.
I am safe to be who I am.
I move forward with calm and confidence.
Let these words flow through you like a gentle stream.
Now rest in this space of calm.
There is nothing to fix.
Nothing to change.
Just your breath.
And this moment.
Feel your body soft and open.
Feel the mind spacious.
Let yourself rest here,
Soaking in this presence.
Take one more slow breath in.
And exhale with a sense of gratitude.
Now imagine your breath is a warm,
Glowing light.
With each inhale,
Drawing calm.
With each exhale,
Release the fear.
Breathe into the place where fear lives.
Let the light spread.
Gently clearing space.
Inhale calm and compassion.
Exhale fear and tension.
Repeat softly in your mind.
I let go.
I release this fear.
I open to peace.
Simply be.
Let yourself rest in the silence.
Breathing.
Being.
Resting in presence.
Let this stillness hold you.
Every now and then,
Gently return to your breathing.
Feel it anchoring you.
Grounding you in calm awareness.
Allow this peaceful stillness to grow within you.
Slowly begin to bring awareness back into your body.
Feel the rise and fall of your breath.
Feel the support beneath you.
Begin to wriggle the fingers,
The toes.
Roll your shoulders gently.
Bring to mind something you feel grateful for right now.
Maybe it's the breathing.
Your body.
This moment of peace.
Let that gratitude fill you.
Say softly,
Thank you.
I am grateful for this moment.
I carry this calm with me.
Take a few deeper breaths now.
Begin to slowly,
Gently return.
Feel the room around you.
Fill your presence with a knit strong,
Grounded calm.
And when you're ready,
Open your eyes.
Take a moment to just be here.
You've released what no longer serves you.
You've met fear with compassion.
You've welcomed calm,
Confidence and clarity.
And carry this energy with you for the rest of your day.
So thank you so much for joining me here today.
If you've enjoyed this meditation,
Take a look at my profile and follow me.
I've got plenty of other talks,
Meditations and courses available.
But in the meantime,
Have a wonderful day and I'll be back with you soon.
Bye-bye.
