Fear Is Just A Sensation

In this meditation,

I'll be showing you how to release fear and reconnect to your natural state of peace and positive expectation.

This exercise rests on a very simple premise and that's fear is just a sensation.

One of my favorite acronyms for fear is false evidence appearing real.

Fear is always a distortion of perspective.

It's a narrowing of sight,

A clouding of the lens,

And its opinions are not to be trusted.

Something important to know about the nature of emotions is that they come in response to your thoughts and perspective.

They show you how well your perspective aligns with that of your inner being or higher self.

They start as energy which translates to body chemistry and finally felt sensations.

Emotions only have a 90 second life cycle within the body unless you continue to reactivate the story that caused it with your thoughts.

Often just knowing that the fear in your body is a temporary chemical reaction is enough to bring some peace knowing that it will dissipate soon if you just let it be.

So if you can allow yourself to drop the story,

Drop the thoughts about it and simply witness the sensation in your body,

It will dissipate.

As you practice this over time,

The feeling will become less and less intense until you feel no fear around the idea that originally caused it.

Just presence.

Just awareness.

To begin,

Let's take three deep belly breaths together here,

Aiming to keep your exhales longer than your inhales as a way to activate the parasympathetic nervous system which just lets the body know that all is well,

It's safe to relax and there's nothing to fear here.

Inhale deep into the pit of your belly,

Filling up all the way.

Exhale slowly.

Inhale deeply,

Almost as if your breath can reach the base of your pelvis.

Exhale fully.

Sense more breathing deeply into your belly,

Feeling it expand and exhaling with a long sigh,

Just letting go and relaxing.

Settle into yourself.

Trying to breathe deeply and mindfully at your own pace,

Letting your inhales be full and your exhales ever so slightly longer than your inhales.

Feeling that balance of ease and flow.

From this place,

Ever so softly,

Think of something that brings you fear right now.

It might be an experience from the past or a worry about the future,

Anything that brings a sense of contraction within your body.

And now as you think about this,

Check in with your breath.

Has it changed?

Can you keep it long,

Deep and full?

Easy breezy.

And now I want you to look at this thought and acknowledge that it's just an idea.

It's just a story,

A perspective.

And that's all it is.

It's a formation of energy that's translating to a physical sensation in your body that you've created completely within yourself,

By yourself,

Here and now.

And perhaps acknowledging that your perspective on this,

By the very nature of how it feels,

Is different than your higher self is perceiving the exact same thing.

And acknowledge that the feeling itself is just a chemical response to your perspective.

And it'll only last 90 seconds in your body before your body flushes those chemicals out of your system,

As long as you don't keep reactivating the story.

So allow yourself to drop the story completely.

Let it dissolve from your mind and bring all your awareness,

All your attention to the sensations of fear in your body.

Where do you feel the sensation of fear in your body?

Inside your chest,

Your belly,

Your head.

Just notice where you feel it and be aware of the sensations.

Keep your energy and attention completely on the sensations.

Perhaps even speaking directly to them,

I see you and I'm not afraid of you.

It's okay that you are.

I'm here now.

Everything's going to be okay.

Keep connecting to the sensations.

Keep your eyes upon them,

Just witnessing without any judgment,

Allowing all things to be as they are here.

Allow your breath to be big and full.

And if the fear spikes again or you think of the story,

Just reconnect to that idea.

Just reconnect to the remembrance that fear is just a sensation.

That's all it is.

It can't hurt you.

It's temporary.

And the work you're doing right now is dissolving it from your very being.

Nothing has gone wrong.

You are safe.

You will always be safe.

Just keep tuning into the sensations,

Filling them with your loving presence and breath,

Almost as if they're a child that needs to be soothed.

Always stroking the sensations with your gentle,

Non-judgmental presence and open awareness.

Keep breathing here.

Everything's okay.

Anytime your mind diverts to the story or cause of your fear,

Reconnect to the sensations and repeat our remembrance.

Fear is just a sensation.

That's all it is.

Keep feeling.

Keep watching.

Let it pass through.

Let this energy in your body be free.

Let it go back to the source.

Allow new life to flow in.

Inhale deeply.

And exhale fully.

And now,

Looking at the sensations in your body as energy,

Seeing them almost as if they're lit up.

And now allow yourself to alter and add to them.

You might imagine flowers blooming out of these sensations.

Or see yourself surfing a wave in your heart and hanging ten.

You might hear a baby's laughter coming out of your belly.

They might turn into disco lights and you see yourself dancing with your favorite celebrity on the dance floor.

Let it be super silly,

Light,

Fun,

Bright.

Create a new reaction,

A new visual,

And a new sensation around this energy.

Let it be completely transformed within you.

All energy is neutral at its core and you as a conscious creator can direct it however you desire.

Inhale deeply.

And exhale fully.

And check in with how you feel now.

Perhaps a little more spacious and light.

Good.

You can continue this process as long as you need and as often as you need.

Sometimes the healing takes place almost instantly.

Other times we need to stay present with it.

Keep tending it with our loving awareness.

Little by little you will reprogram your fear response to one of spacious ease.

And from this place of spacious ease and a light heart,

You're in alignment with the perspective of your higher self,

Seeing clearly,

Moving forward boldly with a bright heart as you feel powerful,

Capable,

Free and whole.

And know that this work you do is not just for you.

We are all deeply connected and as you heal yourself,

Releasing fear,

You heal the collective.

Finding a smoother path for others to find freedom more easily.

And I so appreciate and honor your bold steps forward today.

Thank you.

To close this practice,

Let's take three more deep centering belly breaths.

In and out with a big sigh,

Letting it all go.

And again in,

Pausing at the top and letting yourself relax completely.

Once more breathing in,

Feeling your whole body smile and wink as you do.

And exhale.

Feel that smile move up to your face.

Feeling the corners of your mouth turn upwards.

That's better.

You did so well today and you are so brave.

I know from experience that looking right at fear can be really scary.

And your fear will tell you that it's scary and that you should look away.

But staring it right in the eyes and feeling it fully with loving awareness and presence is the fastest way to see that it's all just a fart in the wind and you are the entirety of creation itself.

Really think about that.

You are the essence of power itself.

Of success.

You are strength embodied,

Resilient,

Capable,

Able,

Intelligent,

Renewed,

Alive,

Worthy,

Good,

Whole and beautiful in every way.

You have the power to overcome and transcend anything and everything.

Everything is forever and everything is just going to get better and better.

Thank you so much for joining me here today with all my love.

Namaste.