Hey guys.
It's Bex here and welcome to another video in my series You Have Four Minutes for Meditation.
Today I have a meditation for becoming BFFs with fear.
[Music]
Before we start the meditation, I want you to get in your easy seat.
You can be sitting in the chair or the couch or even on your bed, but I prefer the floor,
sometimes seated on a pillow.
You may place one foot in front of the other in half lotus or full lotus, whatever works
for you.
Place your hands downturned on your thighs, on your knees, or upturned to receive the
energy around you.
You can get in perfect alignment by breathing your shoulders up to your ears with an inhale
and down on your spine with an exhale.
So place your shoulders right over your hips.
Your head should be pointed up towards the ceiling with your chin parallel to the floor.
Let's get started by closing our eyes.
This is the time to start paying attention to your breath.
Your inhales and exhales, easy or labored, short or long, shallow or deep, everything
is OK.
We're just checking in to where we are at this present moment.
Listen to the air pass through your nostrils and out again.
Fill your chest, then your belly.
Then as you exhale, push it all out, completely emptying your body of all your breath.
This type of breathing is particularly helpful when you're feeling anxious or you're holding
a lot of frustration inside.
Inhale all the air, feeling it pass through your chest, filling your belly.
Then exhale first through your belly, out your chest, and then all the way back out
into your environment.
One more time, deep breath.
Practice not allowing your shoulders to move while you're breathing so that you're really
just filling your belly.
You're not filling up the chest area or puffing up.
This will help to relax you especially if you're feeling afraid and that's what we're
dealing with today.
For today's meditation, I want you to examine how fear can actually be a friend.
It can be a teacher bearing gifts.
Listen to this mantra.
Repeat it in your head or out loud and remember it throughout the day whenever you're feeling
anxious or fearful.
Fear is a teacher bearing gifts.
It allows me to see that I'm not quite there yet but I will be with a few more steps, an
open heart and a change of mind.
Fear is a teacher bearing gifts.
It tells me I'm not quite there yet but I will be.
Just a few more steps.
My open heart and a change of mind.
Continue to repeat those words to yourself or out loud as your inhales become deeper
and longer and your exhales match them in length.
Fear is a teacher bearing gifts.
I welcome fear as my friend.
Fear is a teacher bearing gifts.
I welcome fear as my friend.
Fear is a teacher bearing gifts.
I welcome fear as my BFF.
Take one more deep inhale and exhale with me.
Inhale to open your eyes, coming back into this space with us together.
I want to thank you so much for joining me for that meditation.
Let me know what you thought in the comments below and I love it when you subscribe for
more free videos every single week.
For more tips and mantras and meditations like these, you can subscribe for my weekly
newsletter by clicking that link in the video description below and as always, I love you
guys and I can't wait to see you in my next Bex Life video.