Hi,
My name is Rieko and this is a meditation for releasing fear.
Even though fear can feel so overwhelming and even paralyzing,
It is simply energy that's ready to move.
We don't release fear by pushing it away.
Instead,
We welcome the fear and meet it with love and compassion.
So to begin,
Sit tall with your spine straight.
Close your eyes and arrive in this moment.
Feel the soles of your feet on the floor.
Feel your pelvis and hips resting on your seat.
Take a deep nourishing breath in through the nose and out through the mouth.
And once more,
Inhale through the nose and out the mouth,
Inviting the body to soften.
On this last inhale,
Bring your shoulders up to your ears and tense every muscle in your body.
Tight,
Tight,
Tight.
Hold the tension and let out a big sigh as you exhale.
Let it all go.
Bring your awareness to your body.
Gently scan your body from head to toe,
Noticing any sensations you're feeling.
Become curious.
What is the physical experience you are having right now?
What is the sensation that you are calling fear?
Where do you feel it in your body?
Maybe it's a fluttering in your stomach,
A tightness in your chest,
Or a lump in your throat.
Whatever you observe is exactly perfect.
Notice that you are sensing this fear,
Which means you are not this fear.
You are sensing this fear,
Which means you are bigger than this fear and you are safe to feel it fully.
Say hello to the fear with love.
Hi there,
I see you.
Give the fear full permission to be here exactly as it is.
Let go of any and all ideas you have about what this fear means and let go of the need to make it go away.
Invite your body to soften and simply breathe with the fear for a minute.
Keep noticing the physical sensation with curiosity and compassion.
You can even picture the fear as a precious little child who is so scared and imagine taking their hand and reassuring them.
It's okay.
I'm right here with you.
Now we're going to use the breath to relax the body even more and allow the fear to move.
Not to push it away but to meet it more fully with love and compassion.
Take an inhale through your nose and exhale with pursed lips as slowly as you can all the way out as if you are gently blowing bubbles.
Again inhale through the nose,
Exhale slowly blow all the air out.
Continue at your own pace for about two minutes.
Imagine bathing the fear in love and light as you breathe in and letting everything go as you breathe out.
Let the fear take up as much space as it wants to.
It is a sacred messenger from the beyond.
Let it be seen.
Let it be heard.
Feel it in its full intensity.
Say to the fear,
I'm here for you.
Show me more.
Keep softening your shoulders and breathing out.
Breathing out.
Know that the fear does not have to go away.
When you give it space,
When you meet it with love,
It will move in its own divine timing.
After you complete this current breath cycle,
Let go of the breath pattern and breathe naturally in and out the nose.
Notice how you feel.
Has anything shifted?
How intense is the sensation of fear now?
Notice whatever you notice and remember it is exactly perfect.
Now place one hand on your heart and one hand on your belly.
Receive these words or repeat them to yourself.
Thank you fear for showing me what I was holding inside.
Thank you for inviting me to meet myself at this depth.
I honor you and set you free.
Take a deep breath in and breathe it all out.
In this moment,
You are safe.
In this moment,
You're being held exactly as you are.
In this moment,
All is well.
Receive what that feels like in your body.
Take one more deep breath and whenever you're ready,
You can open your eyes.
