Today's practice is around shifting fear-based thoughts.
Fear and excitement are actually two similar experiences within your body,
Even though they seem quite opposite.
Anytime you're feeling fear,
It's because of a perspective you've attached to an outcome in the future that is negative.
The fear comes from a perceived outcome that hasn't happened yet,
Or something unknown that you're perceiving as known.
However,
Excitement is when you imagine the future that has a positive impact.
The unknown events or outcomes will go well.
However,
In general,
We tend to get caught up in the rumination of fear-based thoughts because of the mind's natural inclination towards negative bias.
And the more you focus on your fears,
You anchor them even more into the mind.
To start to shift the fear,
You can bring yourself back to the present moment and question everything that is causing the fear within you,
And what are the other potentials.
Recognizing that the fear is there,
But not buying into it,
And looking at all the other possibilities that you can open up to.
You can start to open up to those positive thoughts,
Rather than focusing on only what can go wrong.
Then you begin to tap into the feeling of the exciting possibilities,
Or the more loving thought.
Let's move into our practice.
So taking a comfortable seat,
Feeling your sit bones connected to your chair,
And allow yourself to be supported by the ground below.
Fully howl in this moment.
Connect to your breath,
And just simply feel your body breathe as you allow your muscles to relax down,
Allow any tension to release and soften.
And I invite you to bring to mind what is bringing you the fear.
Fear,
Like any strong emotion,
Can be acknowledged.
You don't need to push it away.
Simply notice what fear feels like in the body.
You might notice yourself holding your body tightly,
Or perhaps your breath feels quite shallow and high in your chest.
Or maybe your heart might be beating a little faster.
And know that this is just a feeling within your body,
That the fear is a projection of an outcome.
It's something that you're perceiving to be true,
That's not actually real.
Now you're aware of this.
Consciously shape your breath into a four six pattern,
Breathing in for a count of four,
And out for a count of six.
I'll allow you to do this in your own time.
Breathing into the belly for four,
Breathing out for six.
When you breathe in this way,
You signal to your mind and your body that everything is okay.
Your nervous system begins to calm,
And know that in this moment you are safe.
Each time you breathe out,
Get a sense that you're letting go of the fear,
Or the worry from your body,
Allowing it to release,
To let go.
Soften through the crown of your head,
Let your face soften.
Notice where your shoulders are in space,
And if they're up near the ears.
Allow them to drop down.
Relax through your arms,
Soften through your chest and your heart.
Let your belly be soft,
And soften through your leg,
Larger muscles of the thighs,
The knees,
Lower leg,
All the way down to the tips of your toes.
Each time you exhale,
Letting go just that little bit more.
If you haven't already,
Just allow your breath to settle back into a natural rhythm.
Notice how you feel now.
You might feel just that little bit calmer,
A little clearer in the mind.
And now bring to mind a positive outcome of what you were afraid of.
What is a better feeling thought?
Are there potentials that feel good to you?
And begin to hold that vision in your mind.
You might even begin to feel the beginnings of excitement,
As you think of what is possible.
Each time you breathe in,
Imagine breathing in a sense of inner strength.
You may even feel like your spine grows a little taller.
You open up through your chest and your sternum,
Which makes you feel immediately more courageous.
Breathing courage,
Breathing inner strength.
And as you exhale,
Release and let go of any fear,
Of any doubt.
And if you still feel like there's areas where you hold tightness,
You may even like to direct the breath there.
As you invite the breath into these areas,
They naturally start to dissolve and shift all on their own.
And continue to hold the vision of the positive outcome that you would like,
The feeling of that in your body.
And bring as much detail to this as you can.
Tap into your senses,
Feel this positive outcome in your body.
Know that it's possible,
Because you have everything within you to meet any challenge.
You have the courage,
You have the inner strength and the inner resources.
Welcome in the new possibilities and the new potentials.
And gradually begin to deepen your breath.
Begin to wiggle the fingers and the toes.
And I invite you to open up with your arms,
Reaching them up and out.
Open your eyes and look directly forward.
Look in a position directly in front of you.
And know that you've got this.
And now you can begin to move on with the rest of your day.
