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4. Cheer Up
This may sound facile and nonprofound. But it's actually the opposite. In an essay called "Working With Early Morning Depression," Buddhist teacher Chogyam Trungpa Rinpoche says, "There's always the primordial dot: that spark of goodness that exists even before you think. We are worthy of that. Everybody possesses that unconditioned possibility of cheerfulness, which is not connected purely with either pain or pleasure. You have an inclination: in the flash of one second you feel what needs to be done. It is not a product of your education; it is not scientific or logical; you simply pick up on the message. And then you act: you just do it."
4. Cheer Up
Try this: The next time you feel shaky, pause. Say these words to yourself: "I could always just cheer up." And then cheer up. This actually works. It may only last for a few seconds/minutes/hours, but you can always try it again.
5. Relax
The opposite of fear is not dauntlessness, it's relaxation. The ability to remain open and mindful under all circumstances, no matter how uncomfortable, is a sign of amazing courage. When we're not able to maintain mindfulness, we lose track of what's actually going on around us. We confuse what we think is happening with what is happening. When attention is absorbed in fear, we're distracted from what is actually going on. Like remaining in the still eye of a tornado--as opposed to being swept away by it--fearlessness requires full, moment-to-moment attention and receptivity, two qualities rooted in relaxation.
5. Relax
Try this: The next time you notice fear rising, stop what you're doing. Draw attention inward. Where is the fear manifesting in your body? Fear can show itself in a tense jaw, clenched belly, shallow breathing, and so on. When you locate fear's position, simply relax that area. Let your jaw or stomach go or take a few deep breaths. This is meant to be a physical relaxation, not an emotional one. You don't always have to calm your mind to calm your body. It can work the other way around.
8. Time It
When we're in the grip of fear, it seems endless. How long do you think fear lasts? You can actually do an experiment to see.
8. Time It
Try this: Take a look at your watch. Now sit down and conjure up one of your fears, but totally let go of trying to figure it out. Just connect with the feeling. Try to stay afraid for as long as you can. The very second you notice your mind starting to think about something else, stop and look at your watch. How much time passes before fear begins to pass?
9. Listen to Silence
Sometimes it feels like we'd do anything to stop being afraid, even for one second. Well, you don't have to look far. In a fearful condition, the mind tends to tighten its grip on fear until you feel like you might explode. But here's what you can do instead: Stop focusing on anything in particular. Let your awareness become open and soft.
9. Listen to Silence
Try this: Bring your attention to whatever sounds are present. As I sit here, I can hear a car idling across the street, music coming from downstairs, and the rustle of my husband's newspaper. Let your ears take in all the sounds. All of them play against a background of silence; otherwise there would be nothing to hear. Tune your ear to the silence. Listen to what's in between or under the sounds you hear and keep your attention on that. You can always, always hear the silence, even if you're in the stadium during the Super Bowl. Take in the vastness of silence. This exercise is a way to cut into the flow of everyday discursive thought and connect instead with the mind of peace, which is always attuned to the largest possible reality.