When you approach life with mindfulness as a priority, your thoughts of fear are diminished. Fear is the anticipation of future pain. Mindfulness is a way of applying tools to be here now, in this moment. In the present moment, rarely does fear exist. It's when your thoughts travel ahead to "what if" scenarios that invites fear in. The doorway to "what if" thoughts may lead to a spiral staircase that completely removes you from living in this moment. What are some recent experiences you've had that have made you fearful? How did you manage your fear? What was the outcome of the actual experience? I'd love to hear your answers to these questions!
Here are 3 Practices to Diminish Fear:
Mindfulness
Your 5 senses are the secret to mindfulness. You have over 50,000 thoughts per day. You are simply not able to "control" all of your thoughts. Imagine if you could un-hook from your thoughts - life a person fishing might unhook a fish and toss it back into the sea. You can unhook from your thoughts and toss it back into mass consciousness. To accomplish this, scan your body and engage your senses. What do you see? Notice colors, objects, light and dark. Seek to find as many objects of one color where you are. What do you hear? Notice how if you cover each ear separately how sound changes. Listen for certain noises - the leaves in the wind, a distant train, a dog barking. Continue scanning your body as such to include noticing what you feel, taste and smell. Future pain is absent as you are with your body in the present.
Reserves
Reserves are the strengths you've built when you have overcome past fears. What you have dreaded, but accomplished is an example of your reserves. Looking back, can you take a virtual tabulation of the expense of fear based energy that you put into anticipating an experience that was in the end, unjustified? You know now what you learned from that experience. Tap into your reserves and assure yourself with this evidence that you will be okay.
Grounding
Dear gravity, thank you! When mindfulness is not sufficient alone, and your past experiences do not compare to your anticipation of future pain, gravity is your go to force! Sit in a comfortable chair with your feet flat on the ground. Allow yourself to feel heavy in your seat. Really plant your feet by spreading your toes and pressing the balls of your feet and heels into the earth or floor. Let the weight of your body feel heavy and dense. You are held here securely, in this moment, by gravity. Gravity is the force that keeps your body here. When your mind is feeling fearful and anticipating future pain, gravity takes you back to the present, where your thoughts are free to be joyful, confident, and calm.
Let me know how this practice works for you! Be here now. Be mindful. Unhook from fear and live your best life! #lifecoach, #mindfulness, #mentalhealth, #overcomefear
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