That deep, daunting fear can be loosened.

Mindfulness Talk

Momentary, adrenaline-fueled fear fills my entire body. But what about a dormant, prolonged fear? When I feel this kind of fear, it’s inward - deep inside my chest and throat. It’s heavy and pressing, sometimes making it difficult to breathe around. It’s almost like being close to tears, but more dense because I’m not anticipating a release. It’s daunting.

The power of the mind/body connection is used in modern psychology, as well as ancient practices such as the chakras. Have you ever used physical massage to loosen mental tension? If we can physically loosen an area of the body, we may begin to loosen the emotion as well. Even a deep, back of the mind fear.

Once loosened, that fear has a chance for healing to be coaxed around it. Perhaps we voice it aloud in prayer or meditation. Or we may we choose to unpacked it by describing it in written words or talking about it with caring friends. Or that loosened fear may loosen up a need for action.

According to the chakras, fear lies in the throat - between the heart and the head. Physically, that blocked fear feels like it’s difficult to breathe around. Emotionally, it can do the same.

It’s daunting, I know. So let’s start physically. If we can breathe freer, we may be able to loosen up that fear a bit.

Meditation

Finding Present Meditation:

Focus your thoughts on your throat. Don’t force the throat to loosen or relax. Just breathing and feeling is enough. Notice how your throat feels when you inhale. Notice how it feels when you exhale. Just breathe and notice.

When you are ready, open your eyes and end here.  Or, begin the mindfulness meditation.

Mindfulness Meditation:

On your next exhale, tip your chin back. Slowly exhale and feel the stretch of your throat. Bring chin to neutral and inhale. Continue to exhale and stretch, just breathe and feel into this throat stretch. Don’t be surprised if a thought or memory or feeling comes into your mind. Just acknowledge it, but keep your focus on the feeling of your throat. Just breathe and notice. When you are ready, move to the next one.

On your next exhale, tip your chin back and use your fingers to stroke from chin to throat. Bring chin to neutral and inhale. Continue to exhale and stroke different paths down the throat. Just breathe and feel into the throat. Don’t be surprised if a thought or memory or feeling comes into your mind. Just acknowledge it, but keep your focus on the feeling of your throat. Just breathe and notice. When you are ready, move to the next one.

On your next exhale, tip your chin back and also elbows back (giving the lower throat and the chest a nice stretch. Bring everything to neutral and inhale. Just breathe and feel into the lower throat and chest with each exhale. Don’t be surprised if a thought or memory or feeling comes into your mind. Just acknowledge it, but keep your focus on the feeling of your throat. Just breathe and notice. When you are ready, move to the next one.

On your next exhale, put hands behind head and tip your chin and elbows forward. Feel the stretch on the back of the throat and the back of the neck. Bring chin to neutral and inhale. Just breathe and feel into the throat and neck with each exhale. Don’t be surprised if a thought or memory or feeling comes into your mind. Just acknowledge it, but keep your focus on the feeling of your throat. Just breathe and notice.

Closing Routine:

When you are ready, rub fingers together and take three cleansing breaths. Or use any closing routine that works for you.