When Fear Holds You Back: A Guided Meditation

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When you notice fear holding you back, it can be helpful to take 10 minutes to look at your fear from a different perspective.

This meditation helps you do just that.

In this 8-minute meditation, I help you see fear from a safe space with curiosity and self-compassion.

Have your journal close by to write - if that's your thing - or give yourself a few additional minutes to reflect on your learnings.

I'm here if you want to reach out - [e-mail]. Thanks for joining me here, my friend! xo Karli

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Episode Transcript

Karli (00:08):
Hi there, my friends.
It's me, Karli.
I'm back today with ameditation for you that
you can listen to wheneverfear is holding you back.
First, get comfortable whetheryou're sitting or lying down
or even walking during thismeditation, it's important

(00:30):
for you to be relaxed in yourbody, at ease in your body.
Take a nice deep breath in.
Hold it at the topand let it out slowly.

(00:51):
Let's do that one more time.
A nice big breath inholding at the top
and letting it out slowlythrough your mouth.
Let your breath return to itsnatural pattern as we move into

(01:15):
the next part of our meditation.
Visualize yourself sittingin a very safe space.
What is around you?
What do you see?
What do you feel?

(01:37):
How does that safetyfeel inside of you?
As you sit in this safespace, imagine an invisible
shield around you thatglimmers in the light.

(02:01):
And you know it protectsyou from any harm.
Now, just outsidethis invisible shield, picture
a fear that you are experiencingnow, maybe one that lives with

(02:25):
you frequently, or if you'drather a fear that you've
recently broken through.

(02:49):
What form did thatfear take in your mind?
How would you describe it?
The way it looks, the wayit sounds, the way it feels.

(03:18):
Now plant curiosity in yourmind and self-compassion
in your heart.
Remove judgment as you'relooking at this fear outside

(03:38):
of your invisible shield.
Fears can get built upmuch larger than they
need to be, much largerthan they actually are.
With self-compassionin your heart

(04:02):
and curiosity in your mind,you can see these fears
for what they truly areand in their actual size.

(04:25):
From your safe space behind yourinvisible shield, can you see
that fear for what it truly isand for how small it really is?

(04:51):
Now in your mind.
change the form of thatfear that you're observing
from inside your safe space.
How might you see itas friendly fear or fear that is
there to help you in some way.

(05:21):
Are you able to make friendswith that fear, using your
self-compassion and curiosity?
Can you find gratitudefor that fear?
See the possibilities onthe other side of that fear?

(05:45):
Can you see that fear as notsomething that holds you back,
but as information that comesin to you that you can look
at with self-compassion andcuriosity to have a deeper
understanding of yourself.

(06:10):
Come back to your safe space,sensing what's around you,
what you feel, what you hear.
Maybe what you smell.
Take a nice big breath inand let it out slowly

(06:31):
through your mouth.
And start to wiggleyour fingers and toes.
And then when you're ready,gently blink open your eyes
if you've closed them ormaybe shake your head just to

(06:53):
refocus if you are out walking.
And tune in to what you'refeeling in your heart right
now, in your mind right now.
If you have a journal nearby,I encourage you to write
or just spend a few extraminutes thinking about what

(07:15):
came up to you today asyou sat in your safe space
behind that shimmeringinvisible shield, using your
self-compassion and curiosityto look at your fear from a
distance, a safe distance.

(07:36):
Thank you for joiningme for this meditation
today, my friend.
I hope it helps you seefear in a different light.
Take care, and I will beback soon with another
guided meditation for you.
Be well, my friend.