Welcome.
This guided meditation will help you be more than fear.
It will help you stay more grounded and more objective in the face of any kind of fearful thought,
Challenge,
Or upsetting situation.
All you're going to be doing is training your mind to be a bit more focused and grounded.
This is very much a life skill.
Anyone can train their mind in this way.
First of all,
Come into a comfortable seated posture.
Have your feet be flat on the ground,
Your knees bent,
And your spine long and upright.
Have your hands folded in your lap.
Relax your shoulders downwards.
Place your tongue in the roof of your mouth.
Close your mouth.
Tilt your head downwards slightly.
This kind of position,
Kind of seat,
Helps you stay alert but relaxed at the same time.
If sitting upright like this leads to some pain,
Feel free to put a cushion behind your back.
It's just fine.
What you're looking for is an upright,
Grounded seat.
The body and the mind are so interconnected that your mind will reflect what your body is doing and vice versa.
Perhaps you've noticed when there's a lot of fear around you or perhaps fear coming up in your mind,
There might be some tension in your body.
Sitting solidly in an upright way communicates to your mind that things will be okay.
It's time to be grounded.
Time to be more than fear.
Take a few deep breaths.
Really feel them in your belly.
Focusing on your belly moving up and down weakens fearful thoughts.
And on your next in breath,
Count in your mind,
One.
And then on your exhale,
Two.
Next inhale,
Three.
Exhale,
Four.
Like this,
Up to ten.
If you find yourself reaching ten,
Do another round starting at one.
You're training your mind to focus on something other than fear.
You're focusing on your breathing.
Focusing on being grounded,
Fearless.
Just by breathing and counting.
If your mind wanders,
And it will,
Gently bring it back with a smile and do another round of counting starting at one.
The goal isn't to count to ten the most number of times possible.
The goal is to redirect your wandering thoughts.
Bring them back and start counting up to ten again.
You're practicing being fearless every time you do this.
Everything in your mind or around you has to take away your groundedness.
Just breathing and counting.
Four.
Okay.
When any distraction comes up,
Smile and bring your focus back to breathing and counting.
That's why this is a practice.
We're practicing being grounded,
Focused,
Fearless.
Some days it might be easy to count to 10.
Other days it might be really hard to get to even two.
Both are fine.
Neither are a sign of strength or progress.
What really matters is redirecting your attention back to your breathing and counting.
This is how you become more fearless.
Yes.
Anything around you or in your mind can come up and pass on through.
You're just counting and breathing.
You don't need to get involved with it.
Any fearful thoughts,
Any fearful things around you.
You don't need to surrender control.
You can stay grounded and fearless by breathing and counting.
You are more than your fearful thoughts.
You're more than any fear around you.
You you you Minds wander.
It's what they do.
It's what they're designed to do.
Gently bring it back and do another round of counting.
All the way to ten,
Then going back to one and doing another.
Doing this a hundred,
A thousand times,
As many times as needed.
This is how you train yourself to be fearless.
You're doing great.
You you you Any time at all you find your mind is somewhere else.
Smile.
Gently bring it back and restart your counting.
Breathing and counting.
That's all we're doing.
You you Now bring your awareness up to your head.
Just check in with your head.
How does it feel right now?
Noticing any differences from about ten minutes ago.
And then checking in with your neck.
Your shoulders.
Your arms down to your hands.
How do they feel right now?
And check in with your torso.
And your back.
Your lower back.
Your stomach.
Your belly area.
Your hips.
And down into your legs.
Not trying to change anything.
Not trying to force anything to happen.
Just checking in.
How are they right now?
Now take a few deep breaths into your belly.
Really focus on your belly.
You can use this breathing and counting meditation anytime you want to feel more grounded.
More focused.
More fearless.
It takes practice,
But the benefits are absolutely worth it.
So I encourage you,
Practice this every day and see how your life can be.
See who you can be when you're more than fear.
You can do it.
I know you can.
Thank you for practicing fearlessness with me.
