Mindfulness Meditation For Fear

One of my favorite morning routine meditations helps with overcoming fear with the mindfulness meditation technique. In this short practice, you wilI combine the breath of fire and the mindfulness practice of being present in the body with the breath to guide you when facing fear and anxiety. By bringing it to your awareness you will learn to allow it to pass through you instead of contracting your energy trying to avoid it. I would love to hear your experience in the comments. Thank you for listening!

Transcript

Hi,

This is Eva.

Welcome to my mindfulness meditation for releasing fear.

Let's start by taking a moment to pause and be still,

Sitting in a quiet space with the spine erect or lying down.

Close your eyes,

Breathe in deeply and hold your breath as you contract your muscles for 4,

3,

2,

1 release.

Breathe in deeply,

Hold your breath and contract for 4,

3,

2,

1 release.

Last time,

Breathe in deeply through the lungs to your stomach and contract for 4,

3,

2,

1 release.

Allow your breath to resume naturally.

As your breath is calming down,

Start feeling your body from feet to crown.

Become aware how your chest is rising up and down as your breath flows in and out slowly.

Focus on the flow of breath.

When you breathe in,

Where do you feel the air?

Your nose?

Your throat?

Observe those spots as you're slowly breathing out.

If your mind wanders,

Return to now with this thought.

I know I'm breathing in and I know I'm breathing out.

If you're feeling stressed and a little bit distracted,

Focus on your belly rising up and down as you breathe.

I know I'm breathing in and I know I'm breathing out.

Now that you're calming,

With the regular rhythm of breathing,

Switch your attention to the fear.

Allow yourself to find it in your body.

Even though it may feel uneasy,

Stay present.

Where do you feel the sensation in your body?

Remember to breathe as you observe.

You're safe here with me.

What did the sensation look like?

Feel like?

Was it moving or still?

Did it pulsate?

Did it have a color?

A sound?

Stay present with the sensation.

Allow yourself to observe without judgment.

How is it now?

Keep breathing and observing.

As long as you need to,

The more attention you give it,

The smaller the sensation will be.

Until it disappears.

As you turn your awareness to your breath,

Breathe in and out a few times.

Now slowly start becoming aware of your surroundings.

What are the sounds that you hear?

The sounds of cold or hot?

Surface you're sitting on?

Become aware of your body from head to toes and open your eyes.

Thank you for meditating with me.