Most of us have been deeply conditioned by fear and for the most part we have avoided directly exploring its nature. Because we are not aware of its workings, it is often an unconscious driving force in our lives.
This practice can be used when fear arises, whether it is fear of pain, fear of certain emotions, or fear of death, the meditation helps us explore and understand fear itself.
Meditation of Mindful Loving Awareness
Sitting in a comfortable place close your eyes and think about a place where you feel safe – your childhood home, in front of a fireplace, your grandmother’s kitchen.
▪ Take time to explore that place - What does it look like, smell like, feel like?
▪ Once you have visualized the place for yourself start simply. Begin to notice the fear, what caused it to arise. Name it softly and experience what it does to the breath.
▪ Check into your body. What are the sensations in the body? Where are they located? Notice your heartbeats and how it affects the heart.
▪ Notice what you are feeling. Then name the feeling – be it “fearful”, “angry”, “anxious” or “frustrated” – and practice being comfortable with the uncomfortable. Observing and accepting, but not identifying with the distressing emotion calms the mind.
▪ Notice how long it lasts. Be aware of the images. Notice the sensations and ideas that accompany it, the scary stories it tells. Fear is often an anticipation of the future, an imagination, often unfounded.
Each time you go through this process of looking closely at the variety of experiences that cause fear to arise, to understand its true nature. You will begin to see that fear is also a passing conditioned experience, and then it becomes much more workable.