Hi,
This is Orit Krug and this is a movement meditation to help you move through your fear.
Because this is a movement meditation,
You don't have to be still,
You don't have to stay in one position.
We'll actually really physically be moving through fear as it comes up today.
I'll guide you through this meditation.
But also know that your body has the answers that you need.
So trust yourself as much as you can as you follow my voice.
Choose a position now that feels most comfortable for you in this moment.
You can lie on the ground to get the most grounding and support possible.
You can sit up to get a little less grounding,
But still feeling that earth supporting your bottom.
Or you can start standing up if you feel like you can hold yourself on your two feet right now as you explore fear.
Really take a moment to decide and make that choice that feels best for you right now.
There's no one position that's better than the other.
It is not better to stand than to sit and it's not better to sit than to lie down.
The best possible answer is the one that feels right in your body.
And get comfortable in the position that you've chosen.
And know that you always have a choice to choose a different position if this one ends up not feeling right for you.
Choice will help you move through fear.
And today specifically we're going to choose to move through the fear.
So right now let's take a few deep breaths.
Breathing in.
And breathing out.
And breathing in.
And breathing out.
One more time.
Breathing in.
And out.
Now think of the situation that brought you here to this movement meditation today.
Something that you're fearing in the near future.
Something that you know you have to do but it scares you.
Think about it as if it's a story in a book.
You're reading about someone else's story.
Separate it from your own story right now.
You can even put a different name to the character.
You can see this story of what you're fearing right now.
You can see it in pictures.
You can see it in words.
And really see and feel into the experience that's scaring you.
Feel the fear for this character,
For this person in the story.
So that you can connect with those feelings of fear but you don't let it take over you.
So what does it feel like in your body to connect with those feelings of fear?
How does that show up for you?
And remember in this moment it is not your story.
It is someone else's.
And you just get to feel the story through your body.
You may feel your heart beating faster.
You may feel tension in your shoulders.
You might feel fidgety,
Moving fast.
You might be totally wanting to freeze and be still.
See right now,
Breathing in and breathe out.
And with the next inhale and exhale,
Start inviting some movement.
Inviting some movement into your experience of fear right now.
Because you can actually be in control of your body even as you feel the fear.
Breathe in and breathe out.
Seeing this fear as icy cold ice cubes.
And now using your body to melt that away.
Because melting happens gradually and smoothly and gracefully.
And so call into your body the movements that will naturally melt away this fear.
If you're frozen,
That could just mean really slowly finding some fluidity in your movement.
Even on a small level.
Really picturing snow and ice melting through your body.
If you feel tight,
Melt that tension away.
Like a candlestick burning and the wax just slowly trickling down the candle as the wax melts.
Make sure you are moving even if it's the smallest level of movement.
And then invite even more movement into that.
What does your body want to do right now?
How does it want to move?
There's no right or wrong.
It's just what you instinctually feel.
Follow your instincts.
Notice what movements you're doing right now that's helping you melt away this fear.
You could be rolling your neck around.
You could be rolling your shoulders.
Maybe you're swaying.
Maybe you're bringing your torso around in a circle.
Again there is no right or wrong.
It's whatever you choose.
It's whatever your instincts tell you at this moment.
And for the next 20 seconds just keep following your instincts.
Using the breath to help you melt away this fear.
And now imagine that your movement slowly,
Gradually slows down into a pause.
It's like taking your foot off the gas pedal and letting your car gradually,
Slowly come to a stop.
You don't force the stop.
You don't rush the stop.
You feel good about coming to a close in this exploration.
You're in control of this pause and how you end this experience.
The fear is not controlling you in this moment.
And when you come to the pause take a deep breath in and exhale.
One more time.
Breathe in and exhale.
Noticing however you can process this journaling.
Writing it down.
Practicing it again.
What were the movements?
Even on the smallest level that helped you move through the fear.
That helped you continue to move through being afraid.
What just helped your body move and stay alive and stay present even as you felt the fear.
Write that down.
Practice it and take it with you now into the thing that is scaring you or was scaring you before you started this movement meditation.
Thank you.
