Meditation to Overcome Fear
of breaking down the fear:
method in which I practice facing fear is through a form of meditation – by
going within myself, in a prayerful mood and focused within, then gradually
imagining myself in a typical fearful situation and then just facing it and seeing
what happens. As I keep facing the fear, it subsides and loses its grip.
starting, I decide the time period that I want to practice for. Typically I
would suggest starting with between five and fifteen minutes and in subsequent
meditations building to thirty minutes or more if you can. Music can be a great
support, companion and which can help to guide one through the fear, so I
suggest you find some suitable music and have it ready before you begin.
Listening on a headset might create more of an insular feeling, but find what works
for you. What is important is that you will not get disturbed by anyone while
doing your meditation, so you will need to create privacy. It will also be
helpful to have everything you might need like a writing pad and pen or pencil,
some Kleenex (tissues), a hand towel and dimmed lighting. When you have your
space arranged with everything you may need and you are ready, start by playing
your music play-list, close your eyes, go inside of your self, connect to a prayerful
feeling or a sense of trust and faith, and start going.
Imagine yourself in a
scenario in life where the fear affects you. Without forcing anything just sit
there and face it inside of yourself. If at any time it feels too much you can
take your hand towel and cover your throat and mouth with moderate pressure, so
as to protect your throat and mute the sound, then have a good deep scream into
your towel and through the fear. Stay with it, stay strong and focused. Keep
going if you feel ok to and if not then stop your endeavor and begin to calm
No matter how long you practice for, towards the end of your
meditation, perhaps the last five to ten minutes, cease your active endeavor
of facing fear and start calming. Become as calm as you practically can. Feel
yourself and know that you are ok. When you are done open your eyes and come
back to the present moment. The main thing to remember is that you will be
perfectly fine on the other side and you can bail out at any moment if things
get too intense for you at that particular time. You can always try again
In this practice to overcome fear you are actually
dealing directly with the fear, which is bothering you in your life and can
make great progress very rapidly.
Good luck! and I invite you to write to me if you like to add something or have more questions.