Phasing Fear Out Of Your Life

This meditation was created to help you overcome the fears in life that hold you back. Whether its a fear of public speaking or a fear of failure, this meditation will help you acknowledge the fear and then gather the strength to do what you need to do or want to do anyway despite it. Come meditate with me.

Transcript

Today's meditation session.

I am Mary Sturgy.

Sturgy.

Your teacher,

Your friend,

Whatever you want to call me.

Mary Sturgill.

And today we're going to do a 20 or 30 minute ish meditation on fear and overcoming fear in our lives.

So I welcome those of you who are here and if you will please introduce yourselves in the comments and I'd love to see where you're from and who you are and,

And maybe even what you hope to gain in this session.

So like I said today we're going to talk about fear and overcoming fear because I really think that one of the things that holds us back is those even little micro fears of things like we're not going to be successful or we're not good enough.

Those of you who have meditated with me before know that I like for you to have your journals close by so if that's not close by grab that really quickly because we're going to write a few things down before and after this meditation.

Then what I would like you to do is that I would like you to quickly make a list of the things that you fear.

So maybe it's a fear of public speaking,

Right?

Maybe it's a fear of flying and that prevents you from traveling.

That kind of thing.

And so just jot down a few things that pop into your mind that you feel are holding you back from whatever it is that you would like to do in your life.

So here are my thoughts on fear while you're thinking about that.

I feel like fear is the result of the pendulum swing that we do.

We're either living in the past or we're worried about the future,

Right?

And so if we're living in the past,

Then we're rethinking all of the things that we could have,

Should have done,

Right?

If we're worried about the future,

Then chances are we're probably living in the past because we're worried about how those past experiences are affecting our future.

Right.

So this meditation will help you look at that,

Will help you kind of identify that,

And then help you hopefully poof,

Get rid of it.

Okay?

Not that fear ever goes away completely.

Obviously it doesn't.

We've come into fearful situations,

You know,

Different times in our lives.

And sometimes new situations bring up the old fears,

Right?

Many of us probably experienced that during this pandemic.

I was just reading a quote about that.

If though we can slow down that pendulum swing and not live in the past and not worry about the future,

And if we live in the moment,

Then we are living in less fear.

Does that make sense?

So,

And I'm going to say that again,

If we can slow down that pendulum swing of worrying about the past or fretting about the past and then worrying about what might happen in the future,

Then,

And we slow down that pendulum swing so that we're living in the moment,

Then we are living a fearless or fear free maybe life,

Right?

For the most part,

Right?

And then how many of us have the fear of,

I can't do this,

I want to write a book,

I can't do that because I'm not a writer,

Or I can't run a marathon,

I want to run a marathon,

But I'm not,

I can't run 26 miles.

Well,

How do you run 26 miles?

Most of us couldn't just go out and run 26 miles today.

We train for it.

And so step by step,

We overcome that fear of I can't,

Right?

Or I'm going to fail.

And we take the steps that we need to take to overcome those fears,

Right?

And that's basically what we're going to be doing today in this meditation.

You know,

Sometimes I think that fear comes from the ideal that we should be perfect.

If you're raised in the South in the United States,

Like I was,

There's this kind of unspoken pressure on women to be perfect,

To be the perfect daughters,

To be the perfect,

You know,

Friends and mothers and,

You know,

Employee and all of this.

And I think a lot of the pressure that we put on ourselves comes from that fear of not living up to that ideal Southern woman perfect Southern belle standard,

Which is,

As we know,

Quite ridiculous,

But at the same time,

It's still a pressure that many of us who live in the South fall under.

And we let that kind of rule our lives.

And I'm sure there's some semblance of that in many of our lives,

Right?

We have to be a certain way to fit into someone's norm.

But that's just not the case.

And we don't have to live like that,

Right?

So,

As a matter of fact,

I read a quote the other day,

That perfection is the enemy of interesting.

And I love that I wrote it,

I loved it so much,

I wrote it down in my journal several times.

I'll read it again,

Perfection is the enemy of interesting.

So every time that I feel like I'm not perfect at that,

Every fear that I have that I'm not perfect of something,

I go back to that quote,

Perfection is the enemy of interesting because I'd certainly rather be more interesting than to be perfect.

Okay,

Deep inhales and exhales.

And you can say these along with me or you can just listen to my voice,

Whichever is most comfortable to you.

We're going to do a few statements to kind of help us eradicate the fear to kind of imprint in our mind how we should be feeling,

Or how we want to be feeling when a fearful thought arises.

Deep inhales and exhales.

Bring your focus to your mind's eye,

Which is right between your eyebrows but a little bit higher.

And focus both of your eyes there.

Eyes closed,

Deep inhale and exhale.

I eradicate fear from my life.

When fear invades my thoughts,

I acknowledge it,

And then I move on.

When fear invades my thoughts,

I acknowledge it,

And then I move on.

When fear invades my thoughts,

I acknowledge it,

And then I move on.

I do not dwell in it.

I do not dwell in fear.

I do not dwell in fear.

Deep inhale and exhale.

Bring your attention back to your breath,

Deep inhale and exhale.

Another deep inhale and exhale.

I fearlessly speak my truth with love.

I fearlessly speak my truth with love.

I weigh all options,

And I fearlessly choose the right one for me.

I weigh all options,

And I fearlessly choose the right one for me.

I weigh all options,

And I fearlessly choose the right one for me.

Inhale and exhale.

Inhale and exhale.

Inhale and exhale.

Now I want you to take the reins.

I want you to change your individual fears into positive statements in your mind's eye.

Inhale and exhale.

The positive statement that you have envisioned in your mind.

When you exhale,

I want you to put it out into the world.

Inhale,

Think of the fear.

Exhale the positive statement into the world.

Inhale,

Think of the fear.

Exhale the positive statement into the world.

These can be the same fear.

They can be the list of fears that you wrote down if you wrote down your list.

On your inhale,

Think of the fear.

Exhale the positive statement overcoming the fear out into the world.

Maybe in your mind's eye you're seeing the word flash,

Or maybe you're seeing a vision of some sort.

Either one is fine.

Inhale,

Think of the fear.

When you exhale,

Flip it on its head and put the positive statement out into the universe.

Deep inhales and exhales,

Long and slow.

Give yourself time.

Inhale,

Fear of failure.

Exhale the knowledge that every little failure gets you closer to success.

Every failure helps you grow.

Every failure puts you on the path to success.

Every failure teaches you something about yourself.

Release the fear of failure out into the world.

Inhale and exhale.

Release the fear of failure out into the world.

Inhale the knowledge that those little failures help build you into the person that you're supposed to be.

So they're actually teachers.

They're not failure at all.

So there's no reason to fear them,

So release them.

Now in your mind's eye,

I want you to visualize a time when you overcame a fear.

So maybe it was a fear of public speaking.

You got up in front of a crowd,

Your colleagues gave a presentation that was successful.

And realize yourself talking,

Taking on that fear,

Overcoming it.

And as you're overcoming it,

I want you to feel emotionally and physically how you felt knowing that you overcame that fear.

Did you stand a little taller?

Did your heart rate slow down with the feeling of success?

Did it speed up?

Did you have a sense of pride in yourself?

How did it feel physically?

And how did it look physically in your body posture?

So maybe if you're sitting cross-legged and your shoulders are slumping a little bit,

Put yourself in the posture that you felt once you conquered a fear.

Then take note of how that posture feels physically and emotionally and imprint it,

Bask in it.

Deep inhales and exhales.

Basking in the positive light that is your success.

Basking in the power and the knowledge that you gain when you accept that you are successful.

When you accept that you have overcome something that was fearful to you before.

Bask in the strength.

Bask in the warmth.

Bask in the powerful light that envelops you.

Don't forget about your breath.

Deep inhales and exhales.

Basking in the light that envelops you as you overcome your fears.

Basking in the strength that you feel welling up from your gut that helps you hold your head high and your shoulders back.

Basking in the strength that empowers your spine.

Maybe you're feeling so strong that you even have a big smile on your face.

You want to own your own space in the world.

Basking in the power that is you.

The power that you have to overcome any fear that ever arises in your life.

The power that you have to stop living in the past and worrying about what you did or what you said.

The power to stop living in the future and worrying about the what ifs or the I can'ts because you can.

Basking in the power to know that whenever any fear arises you have the ability to pack it up and ship it off.

And take the step toward whatever it is that you want in your life.

Deep inhales and exhales.

Inhaling in the glory and the strength that comes from overcoming a fear and exhaling the satisfaction that comes from that same thing.

Inhaling the strength and exhaling with the satisfaction.

Deep inhale.

Own your space in the world with each inhale and exhale.

I want you to feel this feeling so strongly that anytime you need it you can conjure it back up.

Deep inhale and exhale.

Feeling the strength,

Feeling the light and the power that it comes from living a fearless life.

Let's go back to that visualization one more time.

In your mind's eye,

Visualize yourself overcoming a fear.

Maybe you're skydiving or again maybe you're giving that presentation like 95% of us are afraid of public speaking so that probably hits many of us.

Visualize yourself being successful at that task.

What does it look like?

What does it feel like?

In your mind's eye,

See the look of accomplishment on your face.

See how you carry yourself.

Deep inhales and exhales.

Whenever you're ready you can open your eyes and come back to us.

You can put in the comments how you feel.

Take a moment to kind of re-enter your room,

Your space.

And as you come back into this space I want to take the time to thank you for giving me your time today,

For joining this great community of meditators.

I think what Insight Timer is doing is just a fabulous way for all of us who meditate to connect with each other.

So I want to thank you for spending your time with me today.

If you are so inclined,

Please leave a review of this meditation and you can follow me here on Insight Timer.

And look for my live events.

I try to do them on Sundays around 2 o'clock Eastern Standard Time.

So until next time,

Enjoy your day and have some good meditations.

Bye everyone.