Hello dear soul,
And welcome to this fear-releasing practice,
Otherwise known as the micro-method.
You can use this practice whenever you are feeling stressed,
Or anxious,
Or feeling any type of physical pain.
It can be easy on a surface level to just numb,
Avoid,
Or simply run away from feeling fear.
But instead today,
We are going to lean towards it.
And I will be here guiding you through this practice.
And allowing yourself to get comfortable.
You may find that includes moving or stretching the body as you explore the space you are in.
When you are settled and feeling comfortable,
I invite you to close your eyes if you feel safe to do so.
Or to lower your gaze at a fixed point in front of you.
Inviting you to take a beautiful deep breath in through the nose.
Holding that breath for a few counts.
Before releasing out through the mouth with a sigh.
And again,
Breathing in through the nose,
Filling that belly with air.
Holding at the top for a few counts.
Releasing out through the mouth with a sigh.
Releasing.
Letting go.
Letting go of all the effort you may have taken to get to this point of your day.
Allowing your breath to maintain a slightly extended breath.
Inhaling through the nose in whatever timing feels comfortable for you.
And as you exhale,
Allow the exhale to be slightly longer than the inhale.
Continuing with this breath,
As you bring awareness to you and your body.
And identify any stresses,
Feelings of anxiety or physical pain within your body right now.
And rate what you have identified on a scale out of 10.
10 being the most intense.
Take a moment to acknowledge what you have identified and the rating you have given it.
Inviting you to place two fingers or the palm of your hand to the centre of your chest.
Your heart space.
Your touch connecting to your body.
Your breath.
And your nervous system.
Deal with your extended breath.
Inhaling through the nose and allowing that exhale to be slightly longer than the inhale.
As your hand melts into your heart with your breath.
And asking yourself,
What is my dominant fear in this situation?
What is this dominant fear causing you stress,
Anxiety or pain?
You may see,
Hear,
Feel or know the answer.
The answer will be brief and succinct as it makes itself known to you through your intuition.
Acknowledging and witnessing the fear that has made itself known to you.
And in that same space,
Inviting you to bring your awareness to high vibrational feelings.
Strong feelings of gratitude,
Appreciation,
Joy and freedom.
You may bring to mind a specific event or memory that evokes these feelings strongly.
You may find yourself with one event or memory or perhaps a collection.
Either way,
Allow these feelings of appreciation,
Joy,
Gratitude and freedom build in intensity.
Giving yourself over to these feelings.
Knowing that with every breath you take,
These feelings expand.
Radiating out these higher vibrational states of gratitude,
Joy,
Appreciation and freedom.
Give yourself permission to hold these feelings.
Embrace these feelings and embody these feelings.
We'll move into silence now.
As you continue to cultivate and expand these high vibrational feelings of joy,
Appreciation,
Freedom and gratitude.
If you feel that your mind wanders,
Just simply bring the mind back.
Bring it back to those feelings of joy,
Appreciation,
Gratitude and freedom.
Take a beautiful deep breath in through the nose.
Hold in at the top for a few counts before releasing out through the mouth with a sigh.
Allowing your breath to return to its own natural rhythm.
Look around for that fear or stressful thought that you have rated on a scale out of 10.
And when you find it,
If you find it,
Take note of what that number is now.
Has it changed?
Has it remained the same?
Or something else to the number that you first started with?
And if you find that number is above a 2,
I invite you to do this practice again.
And if your number is a 2 or below,
Take another beautiful deep breath in through the nose.
Hold in at the top for a few counts.
Releasing out through the mouth with a sigh.
Bringing some gentle movement back to your body.
Wiggling the fingers and the toes.
And when you are ready,
Open in your eyes.
This is a beautiful practice that can be done anytime throughout the day.
So much love.
