See all Meditation


Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Transforming Fear and Anxiety

Cory Muscara



Cory Muscara



Scan the following QR code with your camera app to open it on your phone

Transforming Fear and Anxiety

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to

your Daily Mindfulness.

In today's session, we're going to

work with a unique way to reframe

the experience of fear and anxiety.

So there's something interesting

about fear and anxiety, which is that

it's nearly the same physiological

experience as excitement and enthusiasm.

So let's paint a picture

because that could be a little

confusing of how that's possible.

Imagine two people on a rollercoaster,

they're sitting next to each other.

One person is gripping the bar like this.

They're sweating, uh, sweat

dripping down their face.

Their heart, heart is racing.

Um, their teeth are clenched like this.

And the other person, same thing.

Hands gripping, sweat going

down their face, heart beatin

fast, breathing a bit shallow.

One person is terrified and

the other person is excited.

And you could kind of imagine how

that would be possible, right?

How both of those experiences, both

of those physiological experiences are

familiar as fear and anxiety, and also

familiar as excitement and enthusiasm.

The main difference between those

two people is not the physiological

experience, but it's the meaning that

they're applying to the experience.

One person is going, I'm terrified.

This is going to be awful.

I hope I make it out alive.

And the other person is going,

this is going to be awesome.

I can't wait.

I want to do it again.

Different meaning, different relationship

to the physiological experience

and different experience entirely.

Now, there are a lot of ways

to work with fear and anxiety.

We talk about those ways on the app.

Simple things like redirecting the

attention back to the breath, noticing

when the anxious thoughts come up

and not taking them as seriously.

And all of those are valuable, but this

is unique in the sense that instead of

turning away from that physiological

experience, the encouragement is to lean

into it, to say, yeah, this is here.

And instead, try to shift the

meaning that you're applying to it.

So if you feel that going on in your

body, your heart beating fast, the hands

gripping, and it's something like before

public talk that you have to give,

notice what's going on in your mind.

Are you thinking about all

the ways it can go wrong?

All the ways you're terrified,

imagining what the people are going

to think if it doesn't go well.

Well, what would it be like to switch that

up, and instead start thinking about it

going really well, how excited you are.

Using that physiological response as a

way to create meaning in your mind that

this is something I can't wait to do.

It's something that takes some

practice, but it can be a powerful

reframing of an experience that

we typically associate with fear,

anxiety, or just overall negativity.

So try this out.

We'll talk a little bit more

about it than the meditation.

As always, thank you for your practice.

I'll talk to you soon and take care.

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.


Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!


Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Start 7-Day Free Trial

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.