Hello and welcome to this meditation.
My name is Marina.
Thank you for being here and for showing up for your emotions.
It's a really brave choice to explore the emotion of fear.
We don't often allow ourselves to go there.
So I want to acknowledge you for showing up for yourself.
Now as we settle into this space,
Find a comfortable position.
Allow your hands to rest gently in your lap or on your knees.
Whatever feels natural.
Close your eyes if you feel comfortable doing so.
Or simply soften your gaze.
Let's start by taking a few deep breaths together.
Inhale deeply through your nose.
Feeling your abdomen expand as you fill your lungs with air.
Hold for a moment at the top of your inhale.
Then exhale slowly through your mouth,
Releasing any tension or tightness you may be holding on to.
Let's do that one more time.
Inhaling deeply.
Hold at the top.
Exhale fully through the mouth.
With each breath,
Allow yourself to sink deeper into relaxation.
Feel how the weight of your body is supported.
Notice any areas of tension or discomfort.
And with each exhale,
Imagine those tensions melting away,
Leaving you feeling lighter and more at ease.
With each breath,
You are clearing away what doesn't serve you in this moment first and creating space in your body.
Always remembering to take those deep centering breaths down into the abdomen.
Long soothing exhales out.
As you are approaching this meditation and deciding to explore your fears,
You may have already noticed changes happening in the body,
Like a sense of trepidation or quickening of the heart rate.
As these changes unfold,
I want you to remember that is okay.
The body changes in response to the mind.
And it's through exploration that we can overcome fears that keep us stuck and prevent us from moving forward.
Now let's bring attention to the sensation of fear.
Notice where it manifests in your body.
It might be tightening in your chest,
A knot in your stomach,
Or tension in your shoulders.
Whatever it feels like for you,
Just observe it for a moment without judgment.
Remember,
Fear is a natural and normal emotion,
And it's okay to feel it.
Now think of a specific fear that you've been struggling with.
It could be a fear of failure,
A fear of the unknown,
Or a fear of not being good enough.
Whatever it is,
Bring it to mind without trying to push it away or ignore it.
Acknowledge its presence,
But remember that you are not defined by it.
Name the fear.
Let's explore the fear.
You can almost imagine the fear as an object that's separate from you.
You can give it shape or color and imagine it being external to you.
This way you can get into a dialogue with it and as you do,
Let's also invite curiosity into your awareness.
Curiosity is one of the most powerful ways to shift a relationship to fear or any other undesirable emotional states.
Facing your fear now,
Ask it why it's here.
Why have I been feeling this fear?
Where did this fear come from?
What is my earliest memory of having this fear?
Why is it here now?
Why have I been thinking about this fear recently?
As you ask yourself these questions and confront the fear,
Remember to breathe deep,
Down into the abdomen.
There's no need to hold the breath in your chest only.
You are safe to breathe fully.
A really important next question is,
What is the fear trying to teach me?
What is the fear trying to teach me?
Is there anything the fear is illuminating?
Is there something this fear has been protecting me from?
Is there something the fear is asking me to express or do?
Bringing curiosity to your experience now and remembering that you're safe in your space and in your body and you're welcome to breathe in a deep and expansive way.
And as you continue to breathe deeply,
Visualize yourself surrounded by a warm,
Comforting light.
This light is a symbol of love,
Compassion,
And strength.
With each inhale,
Allow this light to grow brighter and fill you up,
Expanding your chest,
Radiating outward.
With each exhale,
Imagine it enveloping you in a protective cocoon,
Shielding you from any negativity,
Feeling safe and supported.
With each inhale,
This light grows brighter and you feel the sensation of warmth surrounding you.
Bring both palms to the center of your body,
Either to your chest or your solar plexus.
As you sit and breathe deep,
Imagine the fear starting to lift.
With each breath,
Gently invite yourself to let go of this fear.
Imagine it as a heavy burden that you've been carrying around with you,
Weighing you down.
With each exhale,
Release it.
Allow it to dissolve into the light around you.
Feel yourself becoming lighter and freer with each breath as the fear lifts,
As you let go of the grip that fear has had on you.
Whatever part of the body you notice the fear present,
Notice it now being lighter,
More free,
More expanded,
As a new energy takes its place.
Breathe deep.
Take a moment to reflect on all the fears you've overcome in your past when you were a child,
A teenager.
Bring to mind a few examples of past fears that no longer control you.
Take a moment to celebrate that realization.
The fact that you've overcome fears before means that overcoming this one is also possible.
You have the capacity for it.
Continue to breathe deep in an expansive way.
The body is supported fully and you are free to breathe deep.
Consider what you learned about this specific fear and about your relationship to fear in this meditation.
Notice what stands out to you now about how the body is feeling.
If you still notice any trepidation or fear on the surface,
Know that that is also okay and that you're free to come back to this space and this meditation anytime that you want to continue doing this work.
As we near the end of this meditation,
Take a deep clearing breath,
Breathing deep into the belly and then the chest,
And then exhale out through the mouth with a sigh.
Take a moment to reflect on how you feel now compared to when we began.
Remembering the fears that you've overcome,
Knowing that you can apply everything you learned in your past to any future fears.
Notice any shifts or changes in your body,
Your mind or your emotions.
And remember you have the power to overcome your fears and live a life filled with courage,
Resilience and inner peace.
Your fears do not define you.
Your potential is infinite.
Consider what statements,
Affirmations or mantras could support you here coming out of this meditation.
Perhaps it's,
I know I'm resilient,
I know I'm strong,
I know I'm strong,
I know I'm strong.
Perhaps it's,
I know I'm resilient,
I am stronger than my fears,
I am courageous,
I live life with an open heart.
Or anything else that could support you the rest of today.
Gently beginning to close the book on what you just explored and staying here to ground as long as you need.
Think about everything you have to be grateful for in this moment,
All the blessings that are in your life.
When you're ready,
Gently flutter your eyes to open to return to your day.
If you feel up for it,
Journal about your experience and what you noticed and learned before returning to your day.
