Emergency Breathing Technique: Breathe in
deeply and slowly, hold 3-5 seconds. Breathe out
deeply and slowly, hold for 3-5 seconds. Repeat
for 5 minutes. This is an emergency method/first
aid for the troubled mind. This works in a pinch
when nothing else will. It switches your mind from
fight/flight back to normal.
If my mind
is racing too much for me to get to sleep or work – I
use this method. This will also work on anxiety
your fear! It only grows and comes back if you do
fear you have, as the fears arise - REPETITION is KEY –
over and over and over and over; until the practice is
effortless and a firm habit.
Address each fear when it arises by
any practice that works!
Some of the
ones that worked for me are below.
(1) Physical – a focus tool: rosary, bracelet, worry stone,
etc. RUB IT! Do a physical thing with it.
This creates a space in the mind that is there to combat
(2) Mental – a mental practice - such as "These are
thoughts about _______ are in my mind, but they
are not me, they are just thoughts. I am free from
these thoughts. ha
Spiritual – a
spiritual practice - chanting, praying,
surrender the fear to your deity, offer every single
action you do over and over, offer all results, good and
bad to your deity.
(4) Study and practice breathing exercises - they
(5)Take the point
of view of the person outside your own mind, watching all
the conflicting views. There are many people in
each person's head,
choose wisely which one to listen to. if any! You are not
the angel nor the demon on the shoulder - remember the
You are the observer of both of them, but you are not
your mind is filled with memes – given to you by other
people: your parents, friends, foes, peers, religions,
TV, movies, etc. Just remember they are *just thoughts*
in your mind, and they are not you, keep repeating this
fact to yourself over and over until you know it like
you know a car is a car and a house is a house.
This will give you the faith
in the intellect that you need to get vanquish any fear
as it arises. This will teach you how to take control and drive your
mind instead of being in the backseat. This is the
number 1 practice, without this practice implemented you are
nothing but a helpless victim of your own mind's fears
More on defeating MEMES and bad habits, click here.
If you have too much FEAR or DARKNESS in your life, read
on the 3 Gunas Here.