Hello dear readers!

Today we will talk about effective meditations from fear, which will allow you to overcome this feeling.

Every person has their own fears. Only they interfere with someone's life, and someone knows how to control them. Uncontrolled fear can completely ruin your life. This feeling makes it impossible for us to adequately assess what is happening.

Every day, every hour, every minute - this situation repeats itself. Maybe it's time for a change? Use meditation for fear. A person who knows how to manage his fears is able to achieve more from life. Regular fear meditation- will change your life.

See also The right approach to meditation practices can dramatically change your life for the better. Meditation helps to achieve goals, get rid of psychological and mental disorders, the development of positive thinking and, of course, spiritual growth.

If a person says that he is not afraid of anything, then he is lying. Each of us has a couple of annoying fears that negatively affect the body. Most people do not want to deal with this phenomenon.

Years go by and human development is in a terrible state. In this case, you have two options: overcome this feeling or continue to live on, while pretending that nothing is happening.

In order to overcome your fear, you need to understand the causes of this phenomenon. Let's start with scientific definition. Fear is a set of reactions of the body at a subconscious level, when the conditions for a threat to human life are met.

If it is in more accessible words, this is the subconscious reaction of our body to dangerous situation. In this case, our body makes a decision and reacts on its own without our participation.

Imagine that you are a person who is afraid of dogs. Imagine that you have a small and harmless dog in front of you. Think and imagine. Do not read further if not presented. It is true that now you felt your sympathy for her.

However, as soon as you begin to approach her, her body size began to increase. Have you seen how small teeth turn into a huge mouth with big fangs. Its dimensions are so great that you begin to feel that same sensation. And now she starts to approach you. With every second, the distance is shrinking, and she runs faster and faster. Feel this moment. It's really scary.

But will this situation seem scary for a professional trainer? I think no. Why? Because on this situation, his nervous system(NS) reacts correctly. After several fulfillments of such conditions (subconscious reactions), our NS allows the brain to make decisions. That is, our body does not resist, but completely accepts it.

All professional boxers, entering the ring, experience great excitement. But how does that compare to the feeling he had when he was an amateur? Most likely, having reached professional fights, he learned to control his emotions.

To learn to control your emotions, you can use special meditations. With the help of such exercises, you can momentarily lose this feeling. In addition, some exercises work in the long term, and allow you to forget about fears forever.

Consider two popular meditations that are widely used as a fight against fears. During these exercises, you need to remove all external stimuli that may distract from this process.

You must have seen in the movies how ancient people or monks meditate. An environment of complete silence and a minimum of distractions are ideal conditions for you. When using meditation methodologies, this feeling should not be confused with stress, insecurity, irritability.

1. Affirmations

Any belief can be overcome with the help of affirmations. They allow using self-hypnosis to replace the usual way of thinking. Due to periodic repetitions of meditations, it is possible to completely replace this feeling with a feeling of confidence. Affirmations only work if you repeat them over and over again.

As a result of such repetitions, the habitual paradigms of perception of the brain are replaced by new ones. For affirmations to work effectively, first-person wording is essential. (I, me, me, mine). For example:

• I'm not afraid of anything
• I don't need my fear
• You won't defeat me
• My brain is stronger than my body

How to apply affirmations? You need to try to fully feel the feeling of fear. This must be done in such a way that every tip of the body, every finger, every hair feels the burning pressure of fear. When you reach " total immersion» into your feelings, start repeating one of the selected affirmations.

For example, "I don't need my fear." You need to repeat this procedure until you yourself believe in it. When fear overtakes you again, start repeating this phrase. I assure you, he will definitely back down.

2. Work with the subconscious and the body

Working with the subconscious and the body requires constant practice. Having achieved good results in this practice, you will be able to overcome any fear. This exercise is used by professional UFC fighters. It allows you to face your fear before entering the ring. This text must be recorded in audio format, or ask a good friend to read it.

Now you need to sit down. Sit in any comfortable position. Close your eyes slowly. Feel your body. Feel how many fingers you have on your hands and feet. You don't need to move them, just feel them. Slow down your thoughts and don't think about anything. Don't open your eyes. Let's start.

Imagine that you are standing in front of the entrance to a cave. This cave is your fear. And now you are going into it. You see a stone wall in front of you, on which the reason for your fear is written. You start walking towards this wall to get a better look at this inscription.

You feel that warmth appears inside you. It comes from your heart, and begins to spread throughout the body, to the very feet and palms, to the very tips of the fingers. Feel this warmth... Now you feel the heat starting to turn into fire.

Your body is on fire... It is fear taking over your body. Fear wants to overcome you, but you resist. Resist him. You turn your head and see another wall. Coming closer, you see that your strengths are written on it.

It says here that you are not afraid of anything, and any fear cannot overcome you. As you read this, fear begins to transform into energy within you. You feel how your body is filled with strength. This power makes you an invincible warrior who will destroy everything in his path. Open your eyes. Your fear is a weapon. You feel strength and great energy. Now you are free.

Share this article with a friend:

You ask: "How can you get rid of fear"? This is fear again, and more dangerous than the first, because the first was natural; the second fear is unnatural. And it is so elusive that you do not understand what you are asking - how to get rid of fear?

The problem is not to get rid of something; the only problem is understanding. Understand what fear is and don't try to get rid of it, because the moment you start trying to get rid of something you are not ready to understand it - your mind that thinks about getting rid of it is already closed. He is not open to understanding, he is not benevolent for it. He cannot contemplate calmly; he's already made up his mind. Now fear has become evil, a sin, so you need to get rid of it.

Don't try to get rid of anything. Try to understand what fear is. And if you have fear, accept it. He is here. Don't try to get rid of it. Don't try to create something opposite. If you have fear, then you have fear. Accept it as part of your being. If you can accept it, it has already disappeared. Fear disappears through acceptance; if fear is rejected, it increases.

A person filled with fear can become a very courageous person. He can create armor around himself. He can become a fearless devil just to show that he is not afraid, just to show others that he is not afraid. And if he gets into danger, he can deceive himself that he is not afraid. But even the bravest person is afraid. All his courage is around him, outside; deep inside he trembles. Without realizing it, he takes a leap into danger. He becomes betrothed to danger so that he is not aware of the fear -- but the fear is there.

You can create the opposite, but it won't change anything. You can pretend you're not afraid - that doesn't change anything either. The only transformation that can happen is that you become simply aware, "I am afraid. My whole being is trembling, and whatever I do is due to fear." You become true to yourself.

Then you are not afraid of fear. He is here, he is part of you; nothing can be done about it. You accepted it. Now you are not pretending, now you are not deceiving yourself or anyone else. The truth is here and you are not afraid of it. Fear starts to disappear, because the person who is not afraid to accept his fear becomes fearless - that is the greatest fearlessness that is possible. He did not create something opposite, so there is no duality in him. He accepted the fact. He submitted to him. He doesn't know what to do - nobody knows - nothing can be done, but he stopped pretending; he stopped using masks, fake faces. He became genuine in his fear.

This authenticity and this fearlessness in accepting the truth changes you. And when you don't pretend, you don't create fake love, you don't create deceit around you, you don't become a fake person, then you become authentic. In this authenticity, love arises; fear disappears, love arises. it internal alchemy how love arises.

Start with one little meditation that can help you shift your balance from fear to love.

You can sit in your chair, or in any other position, so that you feel comfortable ... Then take your hands in such a way that the right hand is under the left, because the right hand is connected to the left hemisphere, and fear always comes from the left parts of the brain. Left hand associated with the right hemisphere, and from the right side of the brain comes courage. Left side The brain is the seat of reason, and reason is always a coward. That is why you cannot meet a person who is brave and intelligent at the same time. And whenever you find a courageous person, you cannot find the intellectual in him.

The right side of the brain is intuition... it's just a symbol, and not only a symbol: it directs energy to a certain position, creating the right relationship. Thus, the right hand is placed under the left, and both thumbs connect with each other. Then you relax by closing your eyes and letting your mandible to relax. Relax in such a way that you begin to breathe through your mouth. Don't breathe through your nose, start breathing through your mouth, it's very relaxing. When you don't breathe through your nose, the old images, the thought forms of the mind are no longer active. It will be something new - new respiratory system, a new habit can be formed quite easily. When you don't breathe through your nose, it doesn't stimulate your brain. It just doesn't reach the brain, it goes straight to the lungs. In another case, constant stimulation and impacts continue. This is why the breath in our nostrils changes over and over again (the pace and rhythm of the breath changes because the mind shapes the reactions and behavior of the person, which in turn determine the rhythm of the breath). Breathing through one nostril affects one side of the brain, through the other, the other side of the brain. It changes every forty minutes.

So just sit in that position, breathe through your mouth. The nose is dual, the mouth is not dual. There is no change when you breathe through your mouth; if you sit for an hour, you will breathe the same way. There will be no change, you can stay in the same state. Breathing through your nose, you cannot remain in one state. Your states change automatically, without your understanding of these changes.

So it creates a very quiet, non-dual, new state of relaxation and your energy starts to flow in a new way. Just sit silently doing nothing for about forty minutes. If it can be done within an hour, that would be a great help to you. So from forty minutes to one hour, forty or sixty minutes, start with forty minutes and then go to sixty. Do this every day for one hour, and then tell me in three weeks how you feel.

Osho. Getting rid of fear is meditation.

Getting rid of fear is This is exactly the topic that constantly pops up for many. Still, I hope that this is no longer relevant for you, otherwise what I said earlier did not make sense.

You can honestly answer the question: “Am I a fearless person? Am I afraid of anything or anyone? Yes or no? What gnaws at you so much inside?

Is it possible to completely get rid of fears?

1. Imagine in the form of one form or another, your fears that fetter you and prevent you from living. This is a childish trick, but very effective.
2. Then imagine how he approaches you, depicting terrible grimaces on his face. He's getting closer and closer, getting scarier and scarier. Just a little bit left, and he will do something very creepy with you.
3. You stretch out your hands to him, and see how the monster transforms in you. It turns out that all the time that you lived with him, it was you and only you. He is your doppelgänger. Now it is not fear, but you, who was able to understand that all the time it was only you.
4. No one can scare you and scare you the way you do. You create your own monsters on your own, and then you cannot cohabit with yourself.
5. Smile to yourself. And imagine how the double enters your body at the level of the heart chakra. Warmth and satisfaction from the work done will cover your mind, which means that an understanding of the whole action will come. Thus, the fear will dissipate forever.

Do this exercise as a meditation to let go of your fears.

Don't force yourself to remember your own fears. If one of them immediately comes to mind, then do the inner work.

Accept yourself as a multidimensional being who is capable of everything in your infinite existence!

Who liked meditation and really helped, put likes :) Write in the comments what fears torment you?

Hello, friends. In the hustle and bustle of life, we often encounter worries and stress. Accumulating, they negatively affect our mental balance, become the cause of irritation and anger. In this article, we will talk about meditation for stress and anxiety.

Most meditation practices have an anti-stress effect. Let's consider a few of them.

You will need a candle. It is better if it is a beautiful scented candle from the store. But a simple church or household one is also suitable.

Retire in a room. Sit comfortably and relaxed in an armchair, sofa, or chair. Turn off the lights or close the curtains to darken the room. Light a candle.

Make sure your body is relaxed. If you feel tension in any part of your body, such as cervical region, lightly massage this place.

Look at the candle flame, admire it. The element of fire helps us to burn negative emotions and experiences. Watch the change in the light, its movements and impulses.

Try to stop extraneous thoughts. If work questions come to mind again, gently move away from them, plunging mentally into the warm and soft flame of a candle. You gradually get rid of the accumulated stress.

Watch your breath, slow it down, feel the inhalation and exhalation. Let your breathing become calm and deep. You will enter a state of meditation. Stay in this state for as long as you want, but not less than 15 minutes.

Dancing makes the soul happy

Dancing is a great meditation to relieve stress. But not any dance can become a full-fledged meditation.

To achieve the desired state, you need to perform a sequence of actions.

• Stop in the center of the room, breathe slowly and deeply. Close your eyes for a minute.
• Then turn on any rhythmic music you like.

An important condition is music without words. Words will distract you and force you to delve into the texts. And this will not allow you to enter a meditative state.

• Dance! Express your emotions in motion. Move your arms and legs and hips and head. Immerse yourself in the dance, let all your attention be focused on the movements.
• Throw out the accumulated negative energy through dance. It will be great if you make some jumps. Don't be afraid to fool around. This is your time.
• If you wish, you can sing or shout out sounds. Only negative words, swear words, etc. are prohibited. Leave only the positive.

Mandalas against stress

A mandala is a geometric pattern that has a sacred meaning. However, there are also modern interpretations that do not carry religious significance. The contemplation of many small elements of the pattern draws you into meditation.

Mandalas for coloring can be bought at a bookstore or found on the Internet and printed on a printer. Here are a few examples (click on images to enlarge):

Retire where no one will disturb you. By the way, in the summer this practice can be carried out in the park on a bench.

Get your mandala drawing and colored pencils ready. Look at the drawing for a couple of minutes, think about what it might mean.

Then start painting the pattern. There is no need to approach this process rationally. Trust your instincts when choosing colors. Do what comes from the heart. During the concentrated coloring of the mandala, you will immerse yourself in meditation.

After completing the drawing, you will feel peace and satisfaction. A positive charge will appear that will not allow stress to take over your mind again.

It's time to take a walk

Walking in nature serves as a natural meditation against stress and anxiety. However, in order for the effect to be complete, it is important to adhere to some rules.

• Walk in parks, squares or in nature. It makes no sense to wander along a busy avenue.
• Walk slowly and calmly. There's no hurry.
• If thoughts about business, problems or work appear in your head, tell yourself: “All this is very important, but I will think about it later ... And now there are trees, flowers around me ...”

Look at leaves or tree branches. If you have flowers in front of you, be sure to enjoy them, inhale the aroma, admire the beauty of each flower.

Enjoy the diversity of nature. Find the features of the time of year during which you walk. In spring, these are blossoming buds of trees and flowering trees. In summer, lush greenery. Autumn is the carnival of colored leaves. And in winter - the kingdom of snow or gloomy tree trunks, which also have their own charm.

You will certainly feel the meditative effect after half an hour of walking. In order not to have to interrupt it ahead of time, dress for the weather so as not to freeze. Take a bottle of water with you. And take this time for yourself.

A walk in the rain has a special effect. If it's pouring rain, then walk no more than 10 minutes under an umbrella.

Let yourself be in the middle of the elements, be inspired by its strength and power. Then come home, take hot shower and drink warm tea.

During a light rain, you can walk longer, the main thing is not to get wet. When the whole world is washed with raindrops, washing away all pollution from it, it is good to dream and immerse yourself in contemplation.

The most effective method learn meditation is to trust the teacher. Friends, I want to recommend you my mentor, with whom I once learned to meditate. This is Igor Budnikov, he himself studied meditation in the monasteries of Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and help you avoid common mistakes.
I suggest you take 5 short free lessons during which you will meditate under the guidance of Igor. I'm sure you'll like it the way I did.

Physical exercise has a positive effect

Perhaps you thought about physical exercises. But to enter into a state of meditation, we need something else. Here are some options.

We cannot become who we want to be by remaining who we are.- Max De Pree.

My family is scattered across the world map like shells on a beach. Despite the fact that quite often I had to fly somewhere, drive, move, the fear of change has lived with me all my life. I left home at 16. The first new country was Japan in the 1990s. I went there with the youthful zeal of “I want to know everything now and at once”, and plunged headlong into the study of language and culture. 16 years of age is not stable and at first I was haunted by fear, regrets, sleepless nights. But at the end school year did not want to leave at all. I lived in the village of Kurume, in a loving family, and I had a wonderful "Okaasan" (Japanese mother). In just one year of our sincere (albeit not always easy) communication, from a strange and incomprehensible teenager, I became a daughter for Okaasan, and she is truly a second mother for me.

A year in Japan was for me the beginning of understanding that our heart can deeply and sincerely love several places at once. Probably in such cases, another valve grows in the heart, and maybe even a whole new chamber. And although the process of growth can be very painful and unpleasant at first, change often opens up resources in us that we were not even aware of.

One of my friends said that living in different places we do not live in them - we live between them. And our heart is never one, although it becomes stronger - we have several hearts, facets of souls, reflections.

Don't be afraid of change and places between. It is in such places that the seeds of our strength germinate in us. We are getting wider, stronger and lighter at the same time. As the Bhagavad Gita says: “What belongs to you today belonged to someone yesterday, and tomorrow will not be yours. Constant change is the law of the universe."

Trite, but true - every favorite place at first was a stranger to us. And best friend was indistinguishable from the crowd. And then, the first step, the word, love and time, having united in a magic ring, conjured a miracle. And now the former stranger is irreplaceable. Former "foreign" yoga studio - the most buzz! And the new teacher is already a guru.

You can change and grow at any age, the main thing is that you don’t resist it. As Socrates taught us: “The secret to successfully experiencing change is to focus all your energy not on fighting the old, but on building the new.” In youth, it is certainly easier to change - there it seems to us that we lose less. But in maturity, when the indefatigability of strength is slowly replaced by the depth of wisdom, you understand that you do not give away part of yourself, when you change thanks to new experience, you simply grow your soul in breadth. And the wider this expanse, the more often the smile of the Almighty looks at us from the eyes of strangers, the more often we understand that we all come from one starting point. Grains of divine fantasy, united by one nature and one beginning.

Physicists say that time and space do not exist. There is probably strong evidence for this, but we, as material beings, are still subject to the movement of time and, speaking in Tsvetaevsky's words, we do not have meetings without parting and touching without distance. And therefore, let's part to meet again. Get out of your comfort zone to expand your minds and hearts. If you want to learn how to play the guitar, hire a teacher whose phone number has been in your office desk drawer for two years now. If you want to learn Spanish - go to the courses! If you want to do yoga - put on your new leggings, bought on a recent vacation, and run to a nearby studio. So what, that at 40 with a ponytail, playing the guitar like a five-year-old is not comme il faut at first? So what if Antonio Banderas would go deaf from your accent and limited vocabulary? So what, that the fifth point sagged and spoils the look of new leggings?

Let a stream of new life under your skin, do not drive it. What if the new stream becomes a stream, then a river and will lead you to a new ocean of yourself, the depths of which you still don’t even suspect?

And if you're scared, try this one simple meditation. For inspiration before meditation, I share a quote from Khalil Gibran from his work "The Prophet":

“... the hidden spring of your soul must rise and run, murmuring, to the sea; And the treasure of your infinite depths must be revealed to your eyes. But let there be no scales to weigh this treasure that you do not know; And do not seek to measure the depth of self-knowledge with the help of a measuring tape, Because I am a sea that has no boundaries and which cannot be measured. Don't say, "I found the truth," but say, "I found a grain of truth." Don't say, "I have found the path that the soul is on," but say, "I have found the soul that is on my path." Because the soul goes all the way. Because the soul does not go in a straight line and does not grow like a reed. Because the soul, like a lotus flower, opens its petals one by one and their number cannot be counted.

Kundalini Meditation to Eliminate Fear of the Future

This meditation eliminates the fear of the future created by our subconscious memories of the past; and connects us to the flow of life through heart center.

Start with 11 minutes and gradually add up to 31 minutes of practice. If 11 minutes is difficult at first, you can try starting with 3 minutes. The rhythm of the breath and the position of the eyes are not indicated for this meditation. Breathing in 4 counts helps me find my center of calmness: inhale and exhale. The eyes are softly closed.

How to start?

1. Sit comfortably in easy pose (legs crossed and relaxed).
2. Put back part left palm to palm right hand.
3. Take it with your right hand left palm so that the right thumb was located in the left hand.
4. Place your left thumb on top of your right.
5. The fingers of the right hand are bent around the left and gently hold it.

6. Place this mudra (hand position) at the heart center and press lightly on the chest

To end: inhale deeply and relax.

Why such an uneasy hand position?

By holding your hands in this way, you will experience feelings of calm and security.

“Fingers crossed helps to neutralize the chaotic calculations of your mind to avoid fear and pain. It is the calculations themselves that cause anxiety and save you from contact with the resources of your intuition and heart. - Gurucharan Singh Khalsa, Director of Education, Kundalini Research Institute.

Olga Yoffe Kasher has been practicing yoga for almost 25 years. Mother of two boys, traveler, sometimes writer. Works in the field of international relations and international economic development.