Hello,
This is a meditation to move through your fears.
So I'm inviting you first to find a comfortable seat,
Or even laying down,
That's better for you.
You can relax your shoulders,
Let them sink away from the ears,
You can rest your arms your hands lightly in your lap or onto your thighs,
And just get as comfortable as possible.
And then just taking a deep inhale through your nose,
And an exhale through your mouth,
Letting some tension go.
So let's do that again,
Inhale nose,
And exhale.
One last time,
Inhale through the nose,
And when you exhale just let everything in your body soften and open.
And then sealing off the lips and coming back to a normal,
Slow breath,
Observing your body,
And see if you can let go of any thoughts from the day,
And just arriving in the present moment.
And then I'm inviting you to bring something into your awareness,
Where you feel fear,
Or you experience fear,
And where this fear is blocking you,
In your way,
Not making your life easier.
So just imagine or visualize this situation,
This thing,
This person,
Whatever it is.
Just taking a moment to connect with the feeling around it,
As if you're in the situation,
Right now.
And just observing how your body feels in this situation.
How does fear feel in your body?
Is there tightness,
Tension,
Heat or cold,
Is your heart rate going up,
Is there knots in your stomach,
Is there clenching,
Contracting,
Anything?
This will be different for everybody,
So just notice how your body responds to the anticipation of something bad potentially happening in the future.
How is your body responding to the feeling of fear?
And just sit with that feeling for a moment,
And instead of pushing it away,
Not wanting it to be here,
Can you just allow it to happen?
You just get curious,
You allow your body to give you answers.
And what is your response to this fear?
How are you trying to control the situation,
And with that,
The fear?
And whatever comes up here,
Can you just let it move in without judgment,
Without trying to change it?
Just noticing the natural answers that come up.
How are you trying to control it?
And when you give that space,
There comes space for the question to what you are actually unwilling to feel right now.
Because there is something underneath this fear that is asking,
Craving your attention.
Something that you are not wanting to feel,
Something uncomfortable.
So what is that?
What are you unwilling to feel right now?
And therefore,
Just trying to cover up with control.
What's the underlying layer of the fear that is squeezing your sense of presence right now?
Your sense of being in the moment,
And instead you come into this trance,
This trance of fear.
Just notice what comes up.
There's nothing wrong if the contraction,
The tension,
The tightness comes up.
There's even pain in your body.
There's nothing wrong if thoughts pop in,
But just notice.
Don't try to stop it.
Don't try to push it away.
Just notice.
And see if with loving compassion,
With warmth,
With kindness,
And by nurturing this underlying layer of your fear,
This underlying need of your heart,
If you can soften the blow of the fear.
Just giving it space.
Just feeling your fear.
Just sitting with it.
And when you are ready,
You can take a deep breath in,
And a deep breath out,
And slowly open your eyes.
