Releasing fear and worry during difficult times We are living in intense times,
With many big changes,
Both on a personal and global level.
Many of us are experiencing fear,
Stress,
Sadness and worry.
This meditation will help you to find more peace and stability within yourself.
Take a moment to settle into a comfortable position.
Take a deep breath in through the nose.
And then exhale through the mouth.
Inhale through the nose.
Exhale fully through the mouth making a soft sound.
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
And do that one more time.
And now just feel your body starting to relax.
Eyes closed.
Allow your eyelids to be relaxed.
And the whole face.
Relax the space between your eyebrows and all the little muscles around your eyes.
Unclench your teeth.
And remember to breathe.
Allowing the whole body to relax.
Going deeper now within yourself.
And moving into a relaxed darkness.
And then gently sink a little deeper into your core,
Your soul.
The still space within.
Now go to a place in your body where you are holding onto fear,
Stress,
Worry or sadness.
Maybe it is in your abdomen or heart.
Or in your shoulders and back.
Or anywhere else in the body.
A place that has stopped you from moving forward.
And where you feel a heaviness,
Discomfort or darkness.
This can be anything from just a slight sensation to more powerful sensations.
If you can't locate any particular area,
Don't worry.
Just simply relax.
If you find any fear related sensations,
Just stay with those sensations for a moment.
Just get in touch with those sensations and allow yourself to feel.
It is safe to do so.
We often have a tendency of thinking that it is not ok to feel.
And we end up suppressing our feelings.
But it is important for our own well-being to allow ourselves to feel.
Remember to breathe.
And now take your awareness to your belly.
And allow the breath to travel down to your belly.
Let your belly be soft.
If the belly is soft,
More oxygen goes into all the cells in the body.
And it also helps to activate the vagus nerve.
Vagus means wandering.
And this nerve wanders up through the abdomen and chest.
And to the central nervous system in the brain.
And it promotes relaxation.
It is an antidote to the fight or flight stress response.
So by breathing gently but deeply,
We are activating the vagus nerve.
Which helps to deepen the relaxation.
And as your belly softens,
All the other muscles in the body also relaxes.
Feel that now.
And now think of the word soft as you breathe in.
And belly as you breathe out.
See what that feels like for you.
Soft as you breathe in.
And belly as you breathe out.
And a few times now.
If thoughts come,
Let them go.
And you bring your mind back to soft on the inhale and belly on the exhale.
And now notice how you feel.
And notice that your whole body is feeling a little more relaxed or even very relaxed.
Maybe any tension has just melted away.
And now imagine that you are connecting with the deepest level of yourself.
Take your awareness to the centre of your body.
To a place just behind your navel.
And imagine a still flame here burning gently.
It represents energy.
Divine energy or divine force.
And it is right at the core of your being.
With your belly breathing you have encouraged this flame to be stronger and clearer.
You have connected to the deepest level of yourself.
This is your inner flame or inner light.
Your life force.
It is always there.
And here resides energy,
Strength and stability.
And now allow the flame to grow bigger.
A strong,
Steady,
Bright flame.
Feel the warmth and the strength.
In yoga we call it Agni.
And this is the sacred fire within that links human consciousness with cosmic consciousness.
Fire is the symbol of transformation and growth.
Of one substance changing into another.
Allow the divine fire to burn away all that would keep you from remembering your wholeness.
Now visualise yourself putting all your fears,
Worries,
Stress and sadness into the flame.
Into this divine fire.
They are now all transformed into spiritual energy.
We offer them to the divine.
And the thoughts and feelings that caused us so many problems are no longer there.
The flames took them and they dissolved into nothing.
And what is left is stillness.
Peace.
Stability.
Strength.
Real inner strength.
And you are remembering your wholeness,
Your true nature.
Which is not fear,
But love.
All you have to do is to connect to this inner flame,
Inner love.
And allow yourself to surrender into it.
Take a moment to contemplate this.
And then start to very slowly and very gently come back from this meditation.
Taking your awareness back to the here and now.
And when you are ready,
You open your eyes.
