Welcome to this guided meditation.
My name is Yogi Brian.
Lie down on your back.
Find a comfortable spot.
Keeping your body straight.
Slight bend in the knees.
Palms either facing up or facing down.
Don't overthink it.
And bring your awareness to your breath.
This meditation today is to release your fears and harness courage.
All you have to do is breathe and listen to the sound of my voice.
Now let's take some deep breaths.
Breathe in deeply through the nose.
And exhale,
Open the mouth,
Sigh it out.
Again,
Inhale deeply through the nose.
Exhale,
Sigh it out.
Again,
Inhale deeply through the nose.
Exhale,
Sigh it out.
Keep the mouth closed.
Breathe in and out through the nose.
Take in deep breaths in.
And nice,
Smooth and slow breaths out through the nose.
Your awareness is on your breath.
And knowing you have your fears,
Your stresses,
Your worries,
Whatever brought you here to your meditation.
Just knowing that's okay.
And acknowledging you feel that.
And knowing that you feel that.
And knowing that you feel that.
And knowing that's okay.
And acknowledging you feel this way.
And not running from it or denying it.
Just knowing you are scared.
But also knowing you're exactly where you need to be.
And your whole life brought you to this moment,
To this meditation.
Breathing and listening to the sound of my voice.
And just knowing and just accepting that you're scared.
You start to relax because you're not fighting it.
Because it's okay to feel scared.
And it's okay to feel this fear.
It's a normal,
Natural reaction.
And we're born to feel.
So knowing that relaxes you even more.
Because you're exactly where you need to be.
And deep down inside you know you're stronger than you think you are.
And all you have to do is breathe.
Bring in your awareness to your breath.
Your focus on your breath.
And notice how your breath feels.
Observing your inhale.
And your exhale.
And as you breathe,
Your body starts to relax even more and more.
Noticing the fingertips and noticing the toes.
And noticing the hands and noticing the feet.
Noticing the arms and noticing the legs.
And scanning the entire body.
Observe the entire body.
All the way up.
All the way down.
Each and every breath you take,
You sink deeper and deeper.
Relaxing even more and more.
Each and every breath you take floods the body with relaxation.
Your body starts to feel heavier and heavier and heavier.
And your breath is smoothing out,
All on its own.
And you can allow your conscious mind to relax.
Your conscious mind starts to surrender.
It lets go.
And your unconscious mind listens and hears everything it needs to hear.
The whole body relaxes.
And allow your thoughts to be.
Allow your emotions to be.
Nothing to do or control right now with your fears.
Nothing to do or control.
Nothing to do or control right now with your fears.
Nothing to do or control with your worries.
Nothing to do or control with your anxiety.
All you have to do is breathe.
And be here right now.
And listen to my voice.
I want you to bring your awareness to your left ear.
And listen to the sounds coming from your left ear.
What do you hear?
Now bring your awareness to your right ear.
What do you hear?
Now bring your awareness to both ears.
Notice all the sounds in the room.
Notice all the sounds outside of the room.
And you feel so connected to the present moment.
You feel so connected to your breath.
You feel so connected to your body.
And your whole body sinks deeper and deeper into a relaxed state.
So deep you're almost asleep.
And if your conscious mind falls asleep,
Your unconscious mind will still be listening.
Your unconscious mind will heal all these fears,
All these anxieties,
All these worries.
Not yet,
But in just a moment I'm going to count down from five to one.
And when I reach one,
You'll use that great imagination of yours.
You'll be standing in the middle of a road,
An abandoned road,
In the middle of a desert.
You'll use your imagination and you'll see yourself there.
When I count down from five to one,
You'll be there.
Five,
Four,
Three,
Two,
One.
I want you to visualize yourself standing in the middle of this abandoned road.
There's no cars in sight.
You're safe.
You're in the middle of the desert.
I want you to look around.
I want you to see the landscape.
The temperature is warm,
But it's not too warm.
You feel good.
And I want you to feel in your body where you're feeling this fear.
Feel in the body where you're feeling this worry.
Feel in the body where you're scared.
Where is this feeling coming from?
Where in the body is this feeling coming from?
And pinpoint this feeling in your body.
This fear,
This anxiety.
Where are you scared in your body?
I want you to feel this feeling.
And once you find that area in the body that you feel this feeling,
That you feel scared,
That you feel this anxiety,
I want you to see a color coming from this part of your body.
It could be any color,
It could be multiple colors.
See and feel this color,
This fear in your body.
I want you to imagine you pulling out this color with your hands.
Pull this color,
Pull this fear out of your body with your hands.
And as you pull it out,
Shape it into a brick or shape it into a square.
Pull this color out of your body,
This fear.
As you pull the fear out of your body,
You feel a sense of release.
Sometimes the color will change.
As you pull this fear,
Pull this color out of your body.
Shape it into a square,
Shape it into a brick.
Once all the color is pulled out,
Hold this brick,
Hold this square in your hands.
I want you to set this brick down on the street.
This is your fear,
This is that emotion.
Set this brick down on the street and then stand up.
And as you stand up,
You notice heat coming from behind you.
And as you turn around,
You see hot lava slowly sliding down the street.
But you're safe,
You know you can get away.
I want you to look down at this block,
This fear,
And I want you to step over it.
And as you step over this block,
You feel a sense of courage in your body.
You feel like you overcame this fear,
You feel courageous.
And then slowly walk down the street,
Walking away.
And now turn around and you see this hot lava touching your brick that you left behind,
Your fear.
This lava is engulfing this brick and the brick is slowly melting away,
It's dissolving.
And as this brick dissolves in the hot lava,
You feel a sense of release,
A sense of freedom.
You start to notice your fear is gone.
And you feel courageous,
You feel brave,
You feel strong.
You feel so good.
Feel this feeling,
Feel this courage.
Now count down from five to one,
You'll be back in your space,
You'll be back in your room.
Five,
Four,
Three,
Two,
One.
You're back in your body,
You're back in the room.
You feel a sense of ease,
Your fear has faded away.
You feel this lightness in your body.
You feel like you can breathe easier.
You're exactly where you need to be.
And I want you to say a mantra silently to yourself.
On the inhale,
You'll say,
I will remain.
And on the exhale,
Calm and steady.
Inhale,
I will remain.
And exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Keep saying that mantra to yourself silently over and over again.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
Exhale,
Calm and steady.
Inhale,
I will remain.
And exhale,
Calm and steady.
Say in this mantra to yourself over and over again.
Anytime you feel this fear,
Anytime you need to relax,
Anytime you feel anxiety,
Just know you can come back to this meditation.
And you can come back to this mantra.
I will remain calm and steady.
You can remain here as long as you'd like.
I hope you have a wonderful day.
Namaste.
