Rebecca's Blog

We all know that we need to move through our fears, but how in the heck do you do it? I have recently found an exercise that helps me, and I wanted to share it with you.

Our tendency with fear is to try to push it away or push through it or crumble underneath it, but all of these attempts to deal with it don't really resolve or transform it. They are coping mechanisms rather than solutions. What I have found is that by actually embracing and holding my fear, I can allow it to integrate and transform.

Here's what I do. I either stand with my feet shoulder-width apart or I sit cross-legged on the floor with my back straight. Then I begin to breathe deeply - bringing my attention inside my body. If you have my meditation CD, you can use that, or you can just move your attention to begin to scan through your body - trying to really feel each part of your body and connect with it. Make sure to focus on where your body touches the ground so that it pulls the energy out of your head and thoughts and into your body. When you feel centered and calm, continue breathing deeply, and begin to look at your fear. Try to, at first, look at it as an outside observer would. See what you are afraid of, feel into it without getting caught up in it. You can imagine projecting it out in front of you and watch it like a movie, if that helps. When you feel like you can see and feel it, trying pulling it into you. Let yourself begin to hold the fear in your body, while you continue to breathe deeply, be connected to your body and stay calm and centered. See what happens. This can be a powerful exercise, and if at any time, you feel like it is too intense, shift your awareness to breathing light in through the top of your head and breathing your fear or anything else that feels overwhelming down through your body and into the Earth as you exhale. If you have any concerns or questions or experiences that you'd like to share, please email me.