Okay,
So without further ado,
Let us just collect ourselves for a moment and bring forth everything that you are afraid of.
Anything that this new year brought to forefront of your awareness.
And perhaps there are things that are particularly challenging and naturally the fear comes up.
And perhaps,
Only perhaps together,
We can deal with this experience better.
Okay,
So make yourself feel comfortable.
As always with every meditation,
One thing that we are at least in part in control of is our position.
So we can sit in a way that make us feel at ease comfortable.
I always suggest to put your feet on the floor in a way that you feel supported and centered.
Your hands and your lap.
Sit upright in what I call a dignified position.
Upright allowing unrestricted flow of your breath.
In and out.
And allow your eyes to close.
And before we jump into meditation,
Bring to the forefront of your awareness everything that you wish to face collectively,
Knowing that you are not alone and supported by our wonderful community of like-minded people.
Knowing that you are not the only one who experiences this challenge,
Whatever it is.
The way you experience it is very unique because you are unique.
But the challenge itself is shared amongst so many others.
Some of them are right here with you.
So whatever that is,
Bring it forth.
And if you experience a feeling of stress,
Of anxiety,
Fearful emotions that come to awareness as a result of bringing that up,
Recognize once again that you are not alone.
And now you are facing it with the strength of all of us who gathered here today.
And with that in mind,
Bring your awareness to your body.
Bring the awareness to all those sensations that right now arise in response to the challenge that you are facing.
You may experience tension,
Discomfort,
Tightness,
Hotness,
Coldness.
You may experience it in your throat,
In your chest,
In your stomach.
You may feel it through the entirety of your body.
And whichever way you feel it,
It is okay.
If you feel inclined to do so,
Take one deep cleansing breath in through your nose and out through your mouth.
Perhaps softening the edge of that tension that you are experiencing,
If there is any.
And mindfully experience all that fear,
All those emotions and sensations that are in this very present moment a part of you.
Recognizing that you are experiencing them,
But you are not them.
Make that distinction.
You are capable of experiencing various states,
Emotions,
Receiving and processing various thoughts,
But ultimately you are not defined by them.
Even though it may feel this way in the moment.
Awareness has the power of transforming the experience.
Awareness seems like a beam of light that brings new perspective on the immediate experience of the present moment.
So right now I invite you to allow the experience to simply be feeling your emotions,
Experiencing your thoughts,
Experiencing your bodily sensations,
Without trying to change them or alter them in any shape or form,
Without judgment.
Whether pleasant or unpleasant,
Allow yourself to simply be with them.
And create a space around it.
Finding a mindful response as opposed to instinctive,
Fearful reaction to whatever is happening.
And it may not feel easy to do so.
But once again recognize that you are not alone,
Neither in your experience nor in the fact of your presence.
There are many others right here,
Right now that support you.
And I am here by your side to hold the space for your experience,
For you to simply be with the experience.
Breathing in and breathing out that constant that never changes in spite of everything that happens around you.
Breath as your faithful companion,
An ally in this process.
Breathing in and breathing out.
Creating space around the experience.
Creating space around the present moment.
Breathing in and breathing out.
And now to conclude this short meditation,
Make a mental note about how do you feel right now.
How did you feel at the beginning of this meditation?
And what is your state of being right now?
Remember that the intention behind this meditation will continue working throughout the day.
You made a mark in your consciousness with the intention of facing any of the challenges,
Any of the fears with courage and integrity.
And right now begin bringing your awareness back to your physical senses,
Back to the physicality.
Recognizing that you are embodied consciousness.
Hearing the sounds,
Feeling the surface underneath your feet,
Sensing your hands,
Recognizing the boundaries of your physical body.
Now let us add a gentle physical movement starting with wiggling your toes,
Moving your fingers slowly and gently tilt your head to the left,
Tilt your head to the right,
Back to the center and let us all together take one deep cleansing breath into your nose and out through your mouth.
And when you are ready,
Open your eyes and welcome back.
