Welcome to the let go of fear guided meditation. Find a quiet spot and sit in a comfortable position. You can be in any position you like as long as you can maintain it comfortably for the duration of this meditation. Now, close your eyes.
It's time to ground you in the moment with some deep breathing. Take a deep breath in through your nose. Hold it for 3 seconds. Feel the air as it enters your nostril and fills your lungs. Now push that breath out through your mouth. Feel the ground beneath you.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Notice how the earth feels against you. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Hold it for 3 seconds.
Now push that breath out through your mouth. Just take some time to experience your breathing and as you do, allow your body to soften into relaxation. Allow your focus to remain on the present.
It's time to scan your body. Start at the tips of your toes and work your way up to the top of your head. If you notice discomfort during your scan, pause on that area and breathe through it. In your mind, imagine that you are channeling your breath directly to that area of pain or tension. With every breath in you soften the area and every breath out pushes the tension out of your body.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Now push that breath out through your mouth.
Pay attention to any of the emotions that start to surface. It might be a feeling. It could be a situation. An event. Or a story. It could be a current issue, one you are bracing for, or something from your past. If you can, label the feeling or emotion as soon as it arises and you recognize it.
Is it anxiety? Is it betrayal? Is it guilt? Fear? Sadness? Envy? Continue breathing. In. Out. Softly. Slowly. Allow your emotions and feelings to come and go, do not analyze them, do not resist them, do not engage with them beyond labeling them for what they are.
Hold them in place to observe them, allow them to exist without resistance. When you are ready, let them go. Recognize that they are just a part of you, like every other emotion you experience.
Feel your body flood with relief, overwhelmed by the feeling of letting it go. Feel the weight lift from your shoulders, you suddenly feel lighter as though your burdens are finally gone.
Repeat after me. I let go of fear. I let go of anxiety. I let go of anger. I let go of fear. I let go of sadness. I let go of all the chaos in the world. I let go of fear about the future.
I let go of fear about the past. I let go of what might happen. I let go of fear. I let go of fear. I let go. I let go.
Visualize a future where these feelings have no hold on you and can no longer hold you back. Connect with new feelings. Feelings of freedom, space, positivity, and ease. See this new version of who you are. You are lighter. You are happier. You are finally free.
When you feel negative emotions come your way, repeat the words I let go, and visualize them going down the drain again. Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Push that breath out slowly through your mouth.
Repeat after me. I embrace love. I embrace courage. I embrace healing. I am optimistic about the future. The chaos of the world cannot ruin my serenity. I am serene. I embrace light. I embrace self-compassion. I embrace courage.
Though I may feel fear, I know I will act in my best interests regardless.
Though I may feel fear, I know that it cannot hold me back.
Though I may feel fear, I know it is not bigger than me.
Though I may feel fear, I know I will overcome it.
Take a long, slow, deep breath in through your nose. Hold it. Now push that breath out through your mouth and with it, push all fear and negativity out of your body.
Wiggle your fingers and toes. Feel the ground under your feet and allow it to ground you. Stretch your arms and legs. Roll your neck around a few times.
