Mindfulness Demystified: How to Overcome Fear and Do It Anyway
6 Mindfulness Practices for Conquering Your Fears
Are you guilty of allowing fear of the unknown to stop you from manifesting your intentions?
Perhaps you have gotten into the habit of shying away from the very urges that push you beyond your comfort zone. Only to surrender to your biggest fears and have your mind persistently wonder what if.
Whatever the case may be, know that you are not alone. This post will outline the 6 Mindfulness Practices for Conquering Fear.
The Downside to Giving In to Fear
Practically everyone is familiar with the disturbing nature of fear. If given a chance, almost everyone would willfully choose to opt out of the often impenetrable stress that comes along with it.
Arising from the things that scare us the most, fear can easily make you feel as if your life is in immediate danger. Often, the vibration of fear is so intense that you can physically feel its effects in the beat of your heart and the rapid pace of your breath.
It can stress the body so much that it becomes harder to shift to a more relaxed state. The energy of fear is not just an isolated experience that is singularly felt within our minds. It’s a whole-body experience that permeates every organ, action, and function of our bodies until it entirely consumes us.
Much like we would react if we were to face a black bear, neurochemicals, and adrenaline are instinctively released, shifting us into a flight or fight response. Mostly the fears we experience are perceived fears, which are not life-threatening in the least bit. However, physiologically it is all the same, as our bodies cannot discern the difference.
In nature, if an animal's life is in imminent danger of being eaten by an apex predator, it immediately goes into the fight or flight response and runs for its life. If it narrowly escapes with its life intact, that same animal will return to business as usual, roaming the terrain and grazing the tundra as if nothing had happened.
We, collectively, ascribe to a completely different approach. Instead of living in the moment and releasing the events, experiences, and circumstances that literally and figuratively scared the complete sh** out of us, we often hold on to it and relive the experience repeatedly. Holding onto it for dear life, identifying with it, and allowing it to consume us to the point where chronic anxiety and stress arise and stay until it becomes our state of being.
Overcoming Fear: Feel That Sh** And Do It Anyway.
Essentially, we live in constant fear of the unknown, where our minds quickly divert to the worst-case scenario, or we stay waiting for the other proverbial shoe to drop. In all, residing in the energy and intensity of fear leads us to surrender our power, minimizing ourselves by playing small out of fear of the unknown.
When faced with fear, we each have two choices, face everything and run, or make false evidence appear real. Interestingly, when embarking on new ventures, fear rules the roost. Aside from consciously choosing to watch some of the most frightening films, which are notoriously famous for scaring the living shit out of you, no one wants to experience the often immobilizing effects of fear. Regardless of how intimidating and frightening it may make us feel, the only way to conquer fear is to push through it. One of the only constants in life is change; with it comes a natural level of discomfort.
Change is an evolving constant whether we consciously elect to invite it in or it occurs without our consent. Likewise, fear is one thing that sometimes feels like it will last an eternity. The more you avoid it, the more it feels as if it has taken up a permanent residence in your life. Despite how disheartening it may feel in the moment, everything is impermanent, as nothing remains the same
Embracing Impermanence
At its worst, fear can make you feel a wide range of emotions that mostly tends to stop you in your tracks; fear of doing things the wrong way and failure are two of the most common forms that can lead you to abandon all inspirations that led you to this point.
In other words, the energy of fear can render you deathly afraid to navigate the path ahead. Thankfully, fear and perseverance can both co-exist at the same time. If this were not true, no one could go beyond its limitations.
Fear can create self-imposed barriers that either regulate you to live within a proverbial box or it can springboard you into a reality beyond anything you could have imagined. If this strikes a chord, I want you to know you are not alone. Beyond everything, it is impermanent because it ebbs and flows through our experience. In other words, facing it head-on is the only way to overcome fear.
Observe it for what it is, accept it, sit with the discomfort, and know this will pass. Know that the most significant opportunities to expand and evolve into your highest and best self reside on the other side of fear.
6 Mindfulness Practices for Conquering Your Fears
1. Observe the Fear
Increase your awareness of what you are experiencing at the moment. Notice all feelings, emotions, sensations, and discomfort. Should the urge arise to recoil at the awareness of discomfort, pause, take a few deep cleansing breaths, release any judgment, and sit with the discomfort. Know that it will not feel good, generously provide space to be patient, and trust that everything works together for your good.
Allow yourself the space to tap into the frequency of the intention you seek to invite into your reality. Allow yourself to continue to observe and accept what you feel in the moment while being gracious. The concept is simple. However, it takes work. As you sense fear arising, know that fear is impermanent, and like the cloud that floats through the sky, this too shall pass.
2. Pause & Breathe
Physiologically our bodies embody the vibration of fear, often sending us into a reactive tailspin of stress and anxiety. The more we retain the stress response; our bodies continue to cycle through its physical effects. Whenever you feel overwhelmed with fear, increase your awareness and observe the pattern of what is taking place.
Accept it, pause, and take a few deep cleansing breaths to redirect your focus from the crux of your fears to your intention.
3. Acceptance
As you observe yourself during the fear response, watch where you focus your awareness. Notice if you are in a downward spiral, allow yourself to release any resistance to what is, and accept the moment as is.
Know that what you feel and fear does not mirror the truth of your being. Allow yourself to continue proverbially to sit with it, and know that this too shall pass.
4. Non-Judgment
As a collective, we tend to critique our thoughts, experiences, and everything else overly. When practicing to shift deep-seated habits, there will be times when you miss the mark and revert to the old habit. If and when this happens, please exercise grace and release any judgment.
Being overly critical of ourselves only decreases our vibration, adding to our fear and anxiety. Releasing judgment is not a one-off; it requires consistent practice to release old habits and embrace new habits that promote our highest and best suitable.
5. Journaling Practice
Each day we experience any number of thoughts that cycle through our awareness. Journaling practice grants us the space to document all that we observe as we practice to release the energy of fear. The more we increase our understanding of all we observe, the more we are supplied with insights and revelations to improve our practice.
6. Beginners Mind
The journey to embarking on new things is paved with fear, doubt, worry, and insecurities. I want you to know that numerous questions will arise, and you must question everything based on past experiences. Just as soon as we embark on something new, the mind searches to find some familiarity, as it yields a degree of comfortability. Anytime you find yourself overwhelmed with the energy of fear that arises from the uncertainty of the unknown, pause and takes a few deep cleansing breaths.
Redirect your awareness to the intended focus of the breath and assume a beginner’s mind. A beginner’s mind frees you to release old patterns and openly and willingly approach each moment as if it were your first time. Use this practice to free yourself to use each next moment as an opportunity to tap into the immense opportunities that await you on the other side of fear.
Are you interested in expanding your mindfulness practice in a virtual community of like-minded individuals? In that case, you can join our Mindfulness Community Circle for twice-weekly live facilitated mindfulness sessions. We’d love to have you join our rapidly growing global community.
Sign up for your free 7-day trial today.