Welcome to today's short meditation where we will use the breath to release fear.
Whether you're experiencing a moment of fear or a more persistent sense of anxiety,
This practice will help you let go breath by breath.
To begin,
Find a comfortable position,
Either sitting down or lying down.
And if it's comfortable,
Close your eyes.
If not,
Maybe just soften your gaze.
And begin to bring awareness to your breath.
So,
No need to change anything yet.
Simply notice the natural rhythm of your inhale and your exhale.
Just noticing the natural rhythm of your inhale and your exhale.
Now take a deeper breath in through your nose.
Allow yourself to exhale fully through your mouth,
Letting go of any tension.
Really allowing your body to relax and to settle in to this moment.
Now gently deepening each breath.
I encourage you to inhale through your nose for a count of four.
To pause for a moment and then to exhale through your mouth for a count of six.
As you breathe in,
Visualize yourself breathing in strength and calmness.
As you exhale,
Imagine releasing fear and tension.
Breathing gently in through the nose for four.
Taking a short pause before breathing out through the mouth for six.
And continue for a few cycles of this breath,
Knowing that each inhale is a breath.
Each inhale fills you with peace.
And every exhale,
Let's go with fear.
And as you continue breathing deeply,
Imagine your fear as a physical sensation or an image within your body.
Perhaps it's tightness in your chest or heaviness in your stomach.
Or maybe it's something else.
Whatever it is,
As you inhale,
Direct the breath toward that sensation.
And as you exhale,
Imagine the fear dissolving and melting away with each breath.
So with each inhale,
Directing the breath toward that sensation.
With each exhale,
Allowing the fear to dissolve and melt away,
Even just a little bit.
With each breath,
You are lighter,
More relaxed,
More at ease.
Inhaling,
Directing the breath toward any sensations of fear in the body.
Exhaling,
Feeling that fear dissolve or melt away.
With every breath,
Becoming lighter,
More relaxed,
More at ease.
And now begin to breathe in a sense of courage.
Allowing each inhale to fill you with strength,
With resilience and with confidence.
And every exhale again,
Breathing out fear or doubt.
Inhaling strength,
Resilience and confidence,
Knowing you're capable of facing whatever challenges arise.
As you breathe out,
Continuing to release fear and doubt.
And as you exhale,
Allowing the breath to dissolve and melt away.
As you breathe out,
Continuing to release fear and doubt.
And with every breath,
You're embracing your own inner courage,
Your own ability to move through fear with grace.
And now allowing your body to relax and soften even more.
Releasing,
Dissolving,
Melting tension.
Allowing your inhale to bring with it a sense of courage,
Resilience and strength.
Allowing self-doubt,
Fear,
Resistance to dissolve still with every exhale.
And then allowing your breath to return to its natural rhythm.
Resting in the sense of calmness that you've created.
See if you can feel the spaciousness in your body where fear once resided.
Now replaced with peace and with courage.
Really allowing yourself to feel and enjoy this spaciousness in your body.
The sense of calmness you've created for yourself.
And as we come toward a close,
Taking a few deep breaths.
And slowly bringing your awareness back to your space,
Back to the room or the space that you're in.
You may wiggle your fingers and your toes and maybe stretch a little.
And whenever you're ready,
Gently opening the eyes.
Having a look around your environment and reorienting yourself with your space.
Knowing that you can always return to this practice if fear is to arise.
Thank you for taking the time to practice with me today.
