Fearful Thought Releaser Meditation Script

Goal: Facing and releasing shame, sadness, anger or guilt

*Please remember that this is not a replacement for professional medical advice or counselling.

1. Follow the sound of my voice

2. Close your eyes and relax
3. Slow down and deepen your breathing – breathe in, breathe out
4. Keep this steady rhythm of relaxed deep breaths
5. With each breath, you relax a little more
6. Focus on our breath – feel it fill your belly
7. As you exhale, any physical, mental and emotional tension gets released with it
8. All that matters is this moment, this is your moment, your now, right now
9. Breathing out tension
10. And relaxing deeper and deeper
11. As you breathe in, calm and relaxation showers your head
12. As you exhale, all the tightness from your head and neck disappears
13. The tension now releases from your shoulders and arms – you feel them relax
14. The calm moves down your spine, embracing your back, stomach and hips - they are all relaxed
15. This release is now removing tightness from your thighs and calves
16. Even your feet and toes are relaxed now
17. You are embraced in ultimate peace
18. You feel as light as a feather
19. Your body feels free
20. You are free
21. Your awareness has become sharper, you can sense things more keenly
22. Your energy is more vibrant, it feels bigger than the room you’re in
23. Deeper and deeper calm overcomes you
24. You are relaxed
25. You are at peace
26. The next breath in fills your heart
27. Your heart radiates with loving energy
28. Your entire being emanates this love
29. The breath you breathe is now love
30. Deeper and deeper love shines from you
31. You are love
32. The memory has surfaced, you see or feel it now
33. It’s okay to feel the emotion
34. Let yourself cry, sob, cringe…go ahead, release the emotions in this calm and safe place
35. Say what you feel, express your sorrow, say you’re sorry, say you’d do it differently if you could,
acknowledge the mistake…
36. The true you understands this wasn’t what you wanted to happen
37. And that true you knows there’s nothing more you can do about it now
38. You have suffered enough
39. You are a good person
40. Forgive yourself – you are a good person, even if that memory wasn’t a good one
41. You are worthy of love, you are worthy of giving and receiving love

© Natural Healer 2017. All rights reserved

1
 42. The memory or emotion may resurface, and that’s okay, just stay calm – feel it and let it move on
43. Do not bury it anymore, let it rise up – feel it – and let it keep rising out of your body and float off and
away from you
44. Stay calm, keep breathing, stay calm, release it
45. If you hear a voice in your head telling you negative things
46. Face that voice by speaking directly back to it: Okay, I hear you. Now what?
47. Remember that whatever it says or responds with – your hearing it doesn’t mean you agree or that going
to do anything.
48. You are staying calm, loving yourself
49. You allowing the voice to speak is just facing it and letting it go
50. You already know you are a good person and that you could do no more.
51. Do not argue with the voice
52. Allow your emotion to release, stay calm.
53. If it speaks again, respond calmly and lovingly back to it: I understand, now what?
54. Remember, that no matter what it says – you are not agreeing, you’re letting to go.
55. The more you just allow its words to come out – the more you just let them move right past you
56. You are no longer a net, catching all the bad – you are love – and all that the fearful thought throws at you
just moves through you and beyond now
57. You know how to let it go
58. You realise that voice, that negativity, those fearful thoughts no longer have any power
59. You understand – you forgive – you are not your memory
60. You don’t like what happened, but you are not what happened
61. You are here now, and you are worthy of now
62. You look forward to tomorrow
63. I’m going to become quiet now for a few moments so you can cleanse yourself of these fearful thoughts
64. Stay relaxed and aware this peace and love around you. If your mind wanders just re-focus on that loving
breath of yours
65. It’s time to come back now.
66. Focus on how your hands feel on your legs, and now, shift your attention to how your feet feel against the
floor
67. Take a few deep breaths and open your eyes.

© Natural Healer 2017. All rights reserved