This Courage Meditation will help you to understand, know and live God’s Courage. It helps to embody the essence of Relaxation, fearlessness and Courage! This meditation was developed for my “7 Teachings” program. However anyone can benefit from this powerful and simple guided meditation! If you enjoyed today’s meditation, please follow and share this with someone who can benefit.
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Overview & Summary
The Guided Meditation Session focused on cultivating courage and releasing fears that no longer serve participants. It began with an opening invocation for spiritual guidance, encouraging participants to adopt a relaxed posture and concentrate on their breath while invoking support from a higher power. The session progressed to breath awareness exercises, emphasizing the importance of inhaling positive energy and exhaling tension, alongside a heart-centered exploration that connected courage with love, truth, and joy. Participants engaged in visualizations to experience an open heart and confronted fears related to insecurity and judgment. The meditation facilitated a journey towards freedom from these fears, promoting internal observation of release and relaxation. A progressive relaxation technique rounded off the session, reinforcing the natural state of relaxation as essential for living courageously, while participants were invited to set intentions for future encounters with fear and integrate their meditation practice into daily life.
Notes
Opening and Invocation (00:02 – 02:22)
- Meditation begins with instructions to sit comfortably in an alert, relaxed position
- Participants guided to focus on breath awareness and keep eyes closed
- Invocation calls upon spiritual guidance from ‘Creator, Great Spirit, Divine Mother, Divine Father’
- Request made for support in deepening understanding of courage
- Purpose established: to release fear that no longer serves participants
Breath Awareness Practice (02:23 – 05:34)
- Guidance to notice the physical sensation of breath
- Instruction to inhale ‘life and love’ and exhale ‘tension, stress, worry’
- Temperature differences between inhale (cooler) and exhale (warmer) highlighted
- Breathing technique used to deepen state of presence and peace
- Attention directed to heart center with instruction to ‘smile into your heart’
️ Heart-Centered Exploration (05:35 – 09:03)
- Emphasis on connection between courage, love, truth, and joy
- Guided visualization to fill heart with love and joy
- Prompt to experience what living with an open heart feels like
- Introduction to examining fear sensations, images, memories, and emotions
- Key question posed: ‘What would it feel like to be free from fear?’
Freedom from Specific Fears (09:04 – 12:38)
- Exploration of freedom from insecurity and doubt
- Guided reflection on being free from fear of rejection and judgment
- Inquiry into what fearlessness would feel like
- Observation of internal changes when experiencing freedom from fear
- Connection made between fearlessness and physical relaxation
Progressive Relaxation and Intention (12:39 – 17:48)
- Comprehensive body relaxation guidance from feet to scalp
- Emphasis that relaxation is our natural state when living with courage
- Connection established between courage and improved health, relaxation, and openness
- Prompts to set intentions for dealing with fear in the future
- Final invitation to bring intention into daily life
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Transcript for meditation
Hello, everyone, and welcome today’s courage meditation. So inviting you to get comfortable, ideally in a seated position, where you can be alert, relaxed and at ease. And inviting you to take some deep breaths, in through your nose and out through your nose, Bringing your awareness inward to your inner world. Focusing upon the breath and holding a strong intention to keep your eyes closed. For the remainder of this meditation. We’re going to begin with an invocation. Creator, Great Spirit, Divine Mother, Divine Father, Powers of pure love and peace and equanimity to the masters and powers and enlightened ones from all the sacred directions. Those powerful, loving, truthful beings that watch over each of us. We invoke you and invite you at this time. We also invite our soul and our higher self, the teachings of truth and honesty, courage, bravery, respect, humility and wisdom.
And so we ask you at this time, spirits, that you would support us that we may deepen our understanding of courage, so that we may live and know courage in all the areas of our life. We ask that this meditation supports each person listening to release and let go of the fear that no longer serves them. At this time. And so returning to your breath, keeping your eyes closed, placing all of your awareness on the sensation of breath and air moving in your nose and out your nose. Within each inhale and exhale, there is a gift and there is something sacred. The breath is life. And so, breathing in life and breathing out what no longer serves you. Noticing that the inhale is often a little bit cooler.
Noticing the cool temperature of the inhale through your nose and the warmer exhale through your nose. Breathing in, filling your lungs, filling yourself with life. Filling yourself with love. Exhaling any tension, exhaling any stress or worry or concern. Inhaling this cool air, inhaling life and beauty and exhaling what no longer serves. Continuing with this rhythm, inhaling, exhaling, breathing in life, breathing out negativity. And with each breath, allowing yourself to sink deeper into a state of presence, stillness, awareness and peace. Now bringing your awareness to your heart, to the very center of your chest. And smile into your heart, feeling a deep sense of relaxed calm. And begin to cultivate a sense of joy and warmth within the heart. Courage requires love. Without love and truth and joy, we cannot truly know courage.
And so breathing that in, smiling into your heart, breathing in joy, gratitude, love. What does it feel like to live with an open heart? What does it feel like to fill your heart and your chest with love? What does it feel like to open your heart to joy and to grace? Feeling that sense of presence, stillness, Continuing to Breathe into this space. Breathing in to your heart, breathing in love. We’re now going to invite the energy of fear to reveal itself. What does fear feel like? Notice any sensations of fear from this space within your heart. Any images, memories, emotions, sensations. What does fear feel like? Noticing this? And what happens inside of yourself when you feel this fear arising? What happens inside of yourself now?
Letting go, returning to the heart, Focusing upon the heart and now asking yourself, what would it feel like to be free from fear? What would it feel like to be free from fear? Once again noticing any sensations, thoughts, images, emotions. Feeling that and feeling that. What does that feeling feel like? Whatever that feeling is, to be free from fear. What does it feel like to feel that feeling? And what occurs within yourself when you feel that? What happens inside of your body, your heart, your being, when you feel that coming back to the heart? What would it feel like to have an open heart, free from all fear? What would it feel like to be free from insecurity and doubt? What would it feel like to be fully free from insecurity and doubt?
What happens in yourself when you feel this coming back to the heart? Feeling your heart smiling into your heart. Coming back to that space of peace and joy and equanimity. What would it feel like to be free from the fear of rejection and judgment? What would it feel like to be fully free from that fear? What would it feel like to be free from the fear of rejection and judgment? Noticing all the experiences. What does it feel like to be free from them? And what happens in yourself when you feel that freedom? What happens within your innermost being when you feel this once again coming back to the heart? What would it feel like to be fully free from all fear? What would it feel like to be fearless? What would it feel like to be fearless? Feeling that, experiencing that.
What does that feel like? What does that feeling of fearlessness feel like? And what happens inside of yourself when you feel all of this? Noticing all the experiences. Feeling how the fearlessness releases tension from your body, releases constriction of the mind, of the tendons, the ligaments, the bones. Feeling yourself relax into a space of fearlessness. Feeling your tummy relax, your lower back relax. Feeling your hips relax, your knees relax. Feeling your ankles and your feet relax. And feeling the very bottom of your feet relax. Feeling your chest relax, the front of your chest, the back of your chest, the sides of your chest fully relax. Feeling your shoulders, your arms relax, your elbows relax. Your wrists relax. Feeling your hands and your fingers relax. Now feeling your neck and your throat relax. Feeling the back of your skull, the base of your skull relax.
Feeling your jaw, your cheeks, your mouth relax. Feeling your forehead and your scalp relax. And from this space of deep relaxation, knowing that this is how we’re meant to feel all the time. And when you live encourage, you will naturally be more relaxed and at ease. Your heart will be more open, your mind will be more open and still. And you’ll be healthier. So, taking a few deep breaths into this deep full body relaxation, now, asking yourself this question. What is your relationship to relaxation? Do you desire relaxation? You desire peace, joy, freedom and love. This is what is on the other side of fear. So once again, from this deep space of relaxation, from the center of your heart and chest, asking yourself, what is your intention? Moving forward with fear. What is your intention? Moving forward with fear.
What is your intention when you feel fear? When fear grips you or stresses you? What is your intention? Now, feeling that intention, what would it feel like if this intention had already manifested? What would it feel like if you were already living this intention? What would your life be like breathing into that, holding that, embodying that and inviting you to bring this intention into your day, into your week and into your life?
