It's 2021, and we're still dealing with the fear that covid-19 has brought into our lives. This pandemic has taken over the world and changed the way we interact with one another. The way we conduct business has shifted dramatically, having most of us working from home. The unknown is always scary; the only way we can help aid anxiety is by facing our fears over the things we can control. There's a vaccine coming soon, promising this virus will be a thing of the past; till then, let's do our best to create peace from within and avoid fear taking over.
I create mindful moments throughout the day, reminding myself that I am love and miracles are natural. -Gabrielle Bernstein, The Universe has your back
Here are 13 things you can start doing now to overcome fear.
1. Pause and Ground yourself--
Take a moment each day for stillness. I love doing this in the morning when I wake up and throughout the day when I feel I'm getting into "autopilot" mode or for stress management. You can ground yourself by standing still in mountain pose (Tadasana) or sitting down with your back straight, having both feet on the ground. I prefer doing this barefoot, and if possible, connecting with nature. Scott Jeffrey , the founder of CEOsage, says,
The first part of grounding is to get rooted in your physical body.Once you learn how to ground yourself, it’s easier to find your Center. Doing so has an almost instant calming effect. Most of our stress and anxiety results from a disconnection from our bodies. The more rooted you are in your body, the less stress and anxiety you experience.
2. Breathe--
Breathing is so powerful! When you find yourself overwhelmed by anxiety, focus on your breath. Is it rapid and shallow? Then work on slowing it down. Place your left hand on your heart center and your right on your lower abdomen. If your breath is coming from your chest, work your breath down, so it's coming from your belly. I always like to visualize a balloon that's being inflated by the breath; Visualizing always helps!
Raschelle Khanng LCSW says,
Starting each morning with empowering breathing exercises can reduce anxiety, promote a state of calm, and grant clarity for tackling busy days.
3. Use Healing Mantras--
Sometimes, standing still and letting go of thoughts can be challenging to the mind. Incorporating a mantra can help you focus on the present moment, calming your stress. A mantra is a word or sound that is repeated to help aid in concentration. Here are some of my favorite mantras for fear, stress, and anxiety: "Let it go," This mantra can help you learn to let things go-- anything from grudges to obsessive thinking."This situation is not good or bad, it is what it is, and that is that." I find this mantra helps in analyzing a situation more instead of evoking an emotional attachment. "My challenges are my growth opportunities." What can you learn from what is causing you stress? As author Thomas Ashley-Farrand writes in Healing Mantras, Using Sound Affirmations for Personal Power, Creativity, and Healing,
Mantras can be used by people of any religion or spiritual practice, or during any activity—of course during meditation, but they can also be used as you walk, clean, cook, and during other mindless tasks.
4. Add I AM Affirmations to the Mix --
My favorite affirmations start with "I am..." Not only do they keep you living in the moment, but they also give you a boost of confidence; it's a natural medicine! The key is believing in what you're saying and practicing these self-affirmations daily. Try these morning affirmations to get you started: "I am love," "I am fearless," "I am kind," " I am at peace," "I am calm," "I am patient," "I am grateful for...". Repeat them on a loop, slowly and with self-awareness of what you're saying. Believe that you are love and miracles are real. Yung Pueblo says,
The healer you have been looking for is your own courage to know and love yourself completely.
5. Living in the moment--
It's easy to get carried away with overwhelming emotion and regrets of things we didn't do, things we said or didn't say, and risks we were too afraid to take. It's easy to daydream about what we don't have and want, "the grass is always greener on the other side." These everyday invalidations create a longing, making us restless as if we were not living life to it's fullest. By leaving your past behind, your future ahead, and focusing on what's in front of you now, you can be more grateful and appreciate the little things in life. These moments right now in front of you will soon pass and become part of your past, so cherish them before they're gone. According to Dorothy Hunt,
What does it mean to fully experience a moment—any moment? It means to directly experience what is here now without separation from it. It means opening, seeing, listening, feeling, being intimate and at one with what is. While thoughts may appear in the present moment, thoughts do not experience anything. Thoughts do not see, but YOU do.
6. Be grateful, and abundance will come--
Practicing gratitude always works for me. What are you grateful for in your life right now? Being mindful and thankful for the things you have releases fear, stress, and anxiety. You're tricking your brain by replacing negative thoughts with positive ones in an active state.
According to Tony Robbins,
When you are grateful, fear disappears and abundance appears.
7. Release emotional attachment--
Be selective of what you choose to worry about. This will make you more mindful and focused on what's really important to you. In other words, choose your battles wisely, don't always go to war. One of my favorite books I read this year puts it clearly:
You and everyone you know are going to be dead soon. And in the short amount of time between here and there, you have a limited amount of fucks to give. Very few, in fact. And if you go around giving a fuck about everything and everyone without conscious thought or choice—well, then you’re going to get fucked. -Mark Manson
8. Learn to let things go--
There's a heaviness that comes with holding on to grudges, ill feelings, and regrets. You can shine a light on those emotions by dealing with and acknowledging them. Work through your feelings instead of suppressing them, and practice forgiveness from those that have wronged you, but most importantly, ask for forgiveness from those you have wronged. If reaching out is impossible, you can use meditation to release and let go of whatever emotional attachment is holding you back. It might take a few meditation sessions, so be patient and remember, it's just as important to forgive yourself to forgive others.
Yung Pueblo says,
Letting go doesn’t mean forgetting, it just means we stop carrying the energy of the past into the present.
9. Destress--
Release what you cannot change. Be mindful of things in your control, and work towards becoming the best version of yourself. Release everything that's out of your control, don't obsess about it! Maya Angelou says it best,
If you don't like something, change it. If you can't change it, change your attitude.
10. Learn to be patient--
Go with the flow having self-awareness, and let the universe create the perfect alignment between you and your dreams "In perfect timing." Don't force things. By not focusing on an immediate outcome, you can release stress and concentrate more on living in the moment.
Do you have the patience to wait till your mud settles and the water is clear? Can you remain unmoving until the right action arises by itself? The Master doesn’t seek fulfillment. Not seeking, not expecting, she is present, and can welcome all things. – Lao Tzu, trans. by Stephen Mitchell
11. Listen to your feelings--
They might be trying to tell you something. Having feelings/strong emotions is a good thing--they tell us we're alive! Feelings come in different forms; fear, anxiety, happiness. Most times, they're trying to tell us something, so listen to them. What message are they trying to communicate to you? If you're feeling fear, sit down in silence, close your eyes, and ask yourself: What am I afraid of? Why am I fearful of ...? How can I release this fear? What would happen if I let go of this fear right now? Have a conversation with yourself; shine light in your darkness. According to Eckhart Tolle ,
Life will give you whatever experience is most helpful for the evolution of your consciousness. How do you know this is the experience you need? Because this is the experience you are having at the moment.
12. Take it one day at a time--
Planning is excellent but don't overthink it. The unknown is scary, so focus on the now and take it one day at a time. Change is inevitable; it means we're growing with each lesson life gives us. This also means plans might change with time; this is normal. Buddha said it best,
Each morning, we are born again. What we do today is what matters the most.
13. You are stronger than you think--
You are! If you don't believe me, take Arnold Schwarzenegger's word for it,
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
New habits for February
Create mindful moments throughout your days by being present in the now.
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Thanks for reading. I am grateful to share this moment with you!
-Nau
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