Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
Duration
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, and welcome back to
your Daily Mindfulness.
In today's session, we're going
to talk about working with fear.
Fear is something we've all experienced.
It's a very normal and
primal part of being human.
And it's something that can keep us safe
and protected from harm by helping us
focus on things that could potentially go
wrong so that we prepare and take action.
And it's also something that
can get in the way of living our
lives as fully as we want to.
Despite the many ways, fear can
be frustrating, I've really come
to appreciate this emotion of fear
and the loving intention behind it.
It's trying to protect us.
It's trying to serve us in some way.
Even though it may be misguided at times,
it, it wants you to be happy, which
in its mind is to help you survive.
So I think simply starting by appreciating
fear helps us have less of an oppositional
relationship to it so that it there's an
opportunity, at least for it to become
more of an ally rather than an enemy.
The thing about fear though, is that
just because it's, there doesn't mean we
can't do the thing that we're fearful of.
I'm sure you've had many examples
of that in your own life.
So I'm going to share four simple steps
that you can use when fear arises so
that it doesn't have to overwhelm you
and prevent you from living a full life.
The first step is just to feel it.
This may feel simple, but a
lot of times with difficult
emotions, we try to suppress them
or pretend they're not there.
But this actually causes them
to subconsciously influence
us in a negative way.
And so when we bring the emotion into our
awareness, when we bring fear into our
awareness, acknowledging its presence,
letting ourselves feel it, this actually
takes away a lot of its power because
you can now work with it rather than
be subconsciously manipulated by it.
So the first step is
just simply to feel it.
The next step is to name it.
So once you feel it, just say, Oh,
Hey fear, good to see you again.
There's a lot of research that shows
naming an emotion, reduces its control
over us and it's emotional charge.
So, we feel then we name it.
And by doing that, it's no longer this
mysterious thing in the background.
We know it for what it is.
We've brought it into our awareness.
The third step is to reground
and you can think of this as
like being a lightning rod.
The fear is coming through you activating
your body, but then rooting you down
into the ground, moving through you.
This helps you not deny the fear by
letting it move through you, and then also
ground yourself simultaneously through it.
So we feel it, we name it.
We ground ourselves into it,
ground ourselves through it.
And the fourth step is just to go.
This is to take the step in the
direction toward whatever it is
you want to do in that moment.
This might feel simple again,
but it's an important reminder
that you can still move forward.
Fear is just an emotion.
It's just an energy in your body, and
it's important to retrain yourself
to not move away from the fear, but
to move into it and then through it.
Condition action in response to fear,
let it be your trigger to move forward.
And the more you do this,
the easier it will be.
So again, the first
step is just to feel it.
Second step is to name it.
Third step is to ground yourself into it.
And then the fourth, the
fourth step is to go.
Try this out the next time you're
experiencing some fear, then I
think you'll find it helps you
take action and not have to be
controlled by the fear itself.
Thanks so much for your practice and
let's settle in for today's meditation.
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.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.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.