Exercises in Dealing with Fear
In spite of the fact that in principle, all Meditations for beginners and all Concentration Meditations are very suitable for people with anxiety problems, we specifically advise the Bodyscan and Count Your Breaths Meditation. Both Meditations are strongly body - oriented, have proven their usefulness in fear reduction programmes and not only give relaxation but also insight. In Western medicine, the world of sports, and in psychiatry, we always see that breathing techniques from the east are used. We can change the speed and the place of our breathing to relax. Our breathing is a suitable object of Meditation because it is always there in a more or less constant and quiet rhythm. Besides: you can apply breathing Meditation techniques everywhere and at all times - in your living room, at work, during moments of stress, etc.
With a view of the importance of breathing, the fact that many Meditations are based on breathing and that by means of a proper breathing technique, you can immediately influence your mood/your tensions/your stress and fears.
Follow the process of anybody who wants to start meditating and tell yourself to give Meditation a chance for a period of at least one or two months. Surf to our section on Concentration Meditations to start right away or surf to our Count Your Breaths Meditation to read more about our favourite anti-anxiety-Meditation.
Insight Meditations can help you to get a better insight into the results, possible causes of your fears, and fear reactions. In particular, the Investigate you Thoughts Meditation can help you. During meditating, you willfully bring a thought into your mind that usually frightens you. Observe your physical and mental reactions. This may bring about insights that give you a better idea about the cause of your fears and the best way to deal with them. Remember: for some people, this form of meditating may be troublesome and confronting. This makes it advisable to start with little fears or to apply these Meditations only under professional supervision. Surf to Insight Meditations to learn more about this topic.
Because meditating may be a little scary for people with anxiety problems, it is advisable to prepare yourself well before you start to meditate. When you experience problems while meditating or your meditating does not go so well, we advise you to have a look at our page on What to do with difficulties when you are meditating?
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"He, therefore, who knows the Self," say the "Upanishads" of India (with the meaning that Brahma, the Infinite, is the Self, which meaning we may ignore for our present purpose, regarding the Self as the human self) "after having become quiet, subdued, satisfied, patient, and collected, sees self in Self, sees all as Self. Evil does not overcome him, he overcomes evil. Evil does not hurt him, he burns all evil. Free from evil, free from spots, free from doubts, he becomes a true Brahman."
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'Apprehensions in regard to physical ills would be more numerous than diseases were it not for the creative power of suggestion. There is no known variety of food which some one does not fear. Fruit is harmful, vegetables are injurious, meat is deadly, pastry is unspeakable. Not a drink is used that has not been condemned. Venders of water and all other beverages assault the courage of the day with dire catalogues of disaster — if you indulge in any other than their own. Advertisements everywhere outrage one's sense of security.'  
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'The selfishness of fear for others, however, is not confined in its reaction to the soul that fears; it over-acts upon those for whom it is entertained. Fear-folk are tyrants. Fear for others always disregards other people's freedom. It would be difficult to conceive a worse fate than is seen in some forms of this slavery. Your fears for other people wish to make them your personal slaves.'
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.If you really wish the welfare of the one for whom you are fearful, it may prove a revelation to remember that you are actually harming the object of your regard by your incessant and excited worry.By worrying your are sending wrong/negative signals in his/her personal atmoshphere which will give negative results there.
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Many a times 'one does not run because he fears, but that one fears because he runs'. This basically means that the feeling of fear expresses in certain physical agitations, and that the feeling becomes conscious because the agitations become conscious, so that one is aware of fear, or does fear, by as much as he is physically disturbed. If one refuses to yield to the agitation, the fear-feeling is controlled and may totally subside, meanwhile cold-blooded reason, acting for self-preservation, alone remaining. If, on the other hand, one yields to the agitation, panic ensues, and the swifter the running, the greater the fear-feeling.
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