This is a meditation for fear. First be sure you are safe.If you have fear because you are not safe, please call emergency. So if you have non dangerous fears this meditation is for you. Before we begin, put both hands on your chest, feel the warmth of your hands entering into your chest, as a soothing comfort, and while you’re doing this, visualize, sense, think, feel, imagine, any ways you can do it, pooring love in at the same time. With the understanding that your fear , in kindness you are going to approach your fear. No matter what happens in life we always have love for ourselves to turn back to. And self love is very important when dealing with insecurity fears. If you want to keep your hands on your chest during the meditation that is fine. Otherwise when you go sit down in a chair, or in a meditation pose or lay down somewhere comfortably, you can hold your hands with palms up while your thumbs are touching your pointers or middle fingers, or fold your hands open on top of one another on your lap. So let’s begin. Gently close your eyes. And allow yourself to drift away, while emptying your head of any thoughts. And give your body permission to relax. And allow all the stress from the fears to slowly fall away from you. And slowly see how the fear is leaving your body. The fear you make up in your head, which is real fear for you. But in the grand scheme maybe this fear is because you are scared of something new, something different, something you are afraid you cannot do, or some conversation you need to have, or for some event, or experience. When you are fearful you are not ok or not comfortable or insecure, or not seen, or not heard, these are real fears. But i want you to understand that these fears in your head make things more complicated for you then when you do not have fears. And when you just go in with an open curiosity and see what happens in a relaxed manner. Because when we are relaxed, we will be received as that. When we are in fear, we will be received in fear too, which is then much harder to deal with and why often the fear will be confirmed in how we are received too. For the fact that we started with fear. And even though fear is a perfect human emotion, it often is not helping us, if those are fears in ways that you are not really in danger. Fear for danger is a really healthy fear. And you should definitely listen to those. But fears that are self induced, that makes you smaller, makes you less capable, makes you think things in negative ways, makes you not do things, are fears that are just keeping you from fully becoming you.

So lets go into the fears and first check in your body where you can feel the fear. What thoughts you have, though often those fears also show up somewhere in our body. So just go inwards, and ask yourself where is this fear sitting in me? And scan your body from the top of your head, going into your head , scan your neck and your arms, in your chest, in your back,in your pelvic area, and just scan your whole body. Find out where the fear is sitting in you. And just scan and see where it is. And when you have found it ask your fear where what and how are you really fearful for? And ask your fear is this necessary right now to be fearful? Is there a way I can do this without my fear? And how the self induced fears influenced you in your life in negative ways? So, we are going to work with these fears, become clear what this fear is for, what it is about. And go inside of your body and we are going to start breathing light into the fears. And we are going to take care of the fears so they no longer bother you in things you like to accomplish in your life. So first you are going to take 2 deep breaths, on your breathing in, you breathe in through your nose, and then you breath out through your mouth. So take your first deep breath and while you are doing that visualize, think, feel, imagine light coming from the Universe in through your nose, and bring that light to the concentration of that place where fear is sitting in your body, and allow the light to touch the fear. And then out through your mouth, breathe out the fear, and you completely let it go. So, take another deep breath in and visualize light coming in through your nose, into your fear, and soften it with the light, and feel how the light is making it smoother and a little easier, and then and, breathe out all the fear you have through your mouth, and let it go. And then once again breathe in, breathe in the light through your nose and then slowly but surely let the light touch the fear you carry inside and let it break up the fear, because there is no need for you to carry this fear. And then let it go, release it through your mouth, and let all the fear go. And now you are going to take a few more breaths like this but then regular breaths. So breathe in, go to that fear, and break it up while you are doing that with the light, and breathe out through your mouth. And again, breathe in and start doing that for 1 minute by yourself breathing in and out for fear. Breathing in through your nose, and through your mouth, and I will be back in 1 minute. Good!

As I discussed before, there is a difference between dangerous fears and fears we create in our head, that are not really fears. So we only do this meditation for the fear that holds you back, instead of the dangerous fears. Because dangerous fears need real professional help. So lets concentrate on this non dangerous fear again, and try to connect with the fears in your body that holds you back, things you want to do in life. Look into that fear and see what that fear is trying to tell you. What are you afraid of? What do you think you cannot do? Are you shy? How do you feel you are incapable? And what and how does it make you nervous? And just invite the feelings to be there. It is ok to feel that. Because only if we allow the feelings to be there and go into them, we can deal with them. If we are afraid of our fear, they will stay inside and nothing will change. So look at how you feel the fear of being incapable. And breathe in the light into the feelings of that fear, and replace it, let it go, So take a breath again going to that fear And feel how you have that fear of feeling incapable, breathe it in and replace it with the light and let i out through your mouth, and tell yourself within I am capable. I might need to learn some more things, but I am capable. And of course there are things in our lives that we can’t because we don’t have the talent for it. But that is 95% not true of what we think we can do. We are much more capable than we think we are. So again breathe in the light into these feelings of fear of being incapable and then let them go. And say internally “I am capable”. So sit with that for a few breaths, And breathe in the light into that fear of not being capable , and tell yourself internally I am capable. Just take 3 breaths to do this. Now lets go to the feelings of being nervous about things. Sometimes we have to show up somewhere we are nervous to go, or talking in front of people, or we like someone and we do not know if this person likes us too. There can be so many reasons why we feel fear and nervousness. So lets breathe into the nervousness. Take a deep breath in through your nose, bring light into these feelings of being nervous/ the fears, and breathe out and let it go. And again breathe in the light into the fears of nervousness, and breathe it out and let it go. And see how the light is going to take over from what was nervous before. And with the next breath in, bring the light in, again into the nervousness, and breathe out and say to yourself internally “I can, I am courageous, I can do this”. So again, breathe in the light into the nervousness, and then breathe it out through your mouth and say “I can, I am courageous, I can do this”. Allow yourself to sit with these feelings for a second, and say it a few times over and over again so it can really resonate within you. Let that feeling of “I can, I am courageous, I can do this” solidify within yourself, because you can, And again, breathe in the light into the feelings of not believing in yourself. Breathe in deeply through your nose, into these feelings, and breathe them out through your mouth and let them go. Again breathe in into the feelings of not believing in yourself, and let them go through your mouth. And again, breathe in deeply into these feelings of “I don’t believe in myself”, let the light replace these feelings, and breathe the feelings of “I do not believe in myself” out through your mouth, and let go. And then with the next breathing light in you say to yourself “I believe in myself” and let go of not believing in yourself. And even if it doesn’t go completely the way I want to, I can learn and get better. Repeat, I believe in myself, and even if it is not going all the way I want it to go, I can learn from it, and get better.” It is important to see mistakes as learning tools instead of saying to yourself “I should never do it again”. So, slowly let go of all the things you are feeling around fear, and slowly just start to feel more confidence inside with courage, and ability, and see yourself like that. See yourself as a capable, courageous, able person who is open and curious to learn and to keep on learning to get better, and get to understand more Because we all have that in us. Make this commitment to yourself that when you are fearful to do the work of breathing and tell yourself you are capable, courageous and an able person, and find out what you need to learn , what you need to understand to back this feeling up to be successful. And make this commitment to yourself when you are coming out of this meditation. Because you are capable and you can, and say to yourself “I can, I am courageous, I am an able person.” And with this commitment in yourself, and then when you are ready, you can come back to just hearing my voice, and feeling the weight of your body in where you sitting or laying down. Then wiggle your toes, wiggle your fingers, and when you are ready you can open your eyes. Now that you are done with this meditation, put your hands back on your chest, and say to yourself “I can do this, I am courageous, and I will do everything as well as I can, and with my best I do, am good enough. Namaste.