Control the breath and investigate the fear

5 Tools for Mastering Fear

moncler outlet But fear is more than just physically unpleasant. Fear can also keep us from pursuing the things in life that really matter like following our dreams, and developing and taking care of important relationships. moncler outlet

I have good news though. We can be free from the grip that fear often has on us.

piumini moncler uomo I used moncler outlet to be very afraid of getting up in front of people and speaking. I would get sweaty palms and my stomach would be so tied up that I wouldn’t be able to eat. moncler outlet trebaseleghe I would experience so much tension in my neck and shoulders that I would almost always have a headache by the time I moncler bambino outlet had to speak or shortly thereafter. piumini moncler uomo

moncler saldi outlet Each time I spoke though, I noticed afterword that it wasn’t moncler saldi that bad. This is a trend I’ve noticed throughout my life. Things I fear are never moncler bambino saldi as bad in reality as I make them out to be in my mind. moncler saldi outlet

piumini moncler So one element of training for fearlessness is to simply push ourselves to do things that we fear so that we have more opportunities to develop the wisdom that the things we fear are always worse in our minds than they are when we actually experience them. piumini moncler

As I continued to get up in front of audiences and speak, my fear continued to diminish. Now I speak all the time in front of groups ranging from 10 people to 1,000 people, and there is no longer any fear associated with doing it.

moncler bambino saldi 2. Practicing investigation of our inner worlds. moncler bambino saldi

moncler outlet serravalle Of course, the real question is how do we move through the fear that keeps us from acting? If we never take action, we never develop the wisdom described above. moncler outlet serravalle

moncler bambino outlet Developing freedom from fear of our outer world, begins with facing what we fear in our inner world. moncler bambino outlet

Each day, we should be taking some time to sit moncler saldi outlet still in mindfulness. At moncleroutlet-i least 5 10 minutes each morning and evening. The attitude we should maintain, especially during our practice of sitting still, is one of curiosity about what we are actually experiencing in this moment.

moncler outlet online shop The attitude can be summed up with the question: What’s happening now? moncler outlet online shop

moncler saldi The more we practice this curious investigation of what is actually occurring in our inner world, the easier it is turn toward the things in our inner world that scare us, like the thoughts we wish wouldn’t come up, the unpleasant emotions like anxiety and anger, and the unskillful states of mind like jealousy and greed. moncler saldi

piumini moncler outlet Learning to turn toward these unpleasant elements of our inner world serves a few purposes. First, we start to see that we can face anything in our inner world. By developing piumini moncler uomo freedom from fear of things in our inner world, we find that we have more courage to face moncler donna things that scare us in the outer world. piumini moncler outlet

moncler saldi uomo Second, by consistently moncler outlet online uomo practicing turning towards the things that scare us, we’re more likely to moncler outlet online shop do so when we face a really moncler saldi uomo challenging situation. This is absolutely essential for being able to transcend fear. moncler saldi uomo

Freedom from Fear When It’s Gripping Us Tightly

moncler outlet trebaseleghe The first and most important step to being moncler uomo free from the grip of fear in a frightening situation is to create some space between ourselves and the emotion of fear. moncler outlet trebaseleghe

This isn’t accomplished by ignoring the fear, or trying to talk ourselves out of it.

moncler donna Space is created automatically when we honestly acknowledge that fear is present by mentally naming the emotion, “There is fear.” In fact, research at UCLA shows that by simply naming an emotion we actually begin to reverse the “fight or flight” response in the body. moncler donna

piumini moncler scontatissimi 4. Control the breath and investigate the fear. piumini moncler scontatissimi

moncler uomo Once we acknowledge the presence of fear, the second step is to control the breathing so that it becomes slower and gentler. moncler uomo

piumini moncler saldi With each exhalation, we try to make the exhalation just a little bit longer, and we investigate with curiousity how fear manifests in the body. As we pay attention to the physical symptoms of fear, we find that the space between ourselves and the emotion increases. We see the emotion more objectively. piumini moncler saldi

moncler outlet online uomo By moncler outlet online uomo paying attention to our breathing and the symptoms of fear, there is also some space created between ourselves and our thoughts, and our thinking slows down. When we’re no longer caught in our thoughts about a piumini moncler outlet frightening situation, piumini moncler saldi we remove the fuel of the fear. moncler outlet online uomo

5. Visualize a positive outcome

With practice, piumini moncler we can create just enough space between our fearful thoughts and the emotion of fear so that we’re able to replace a fearful thought with a positive piumini moncler scontatissimi one. We can visualize a positive outcome for whatever we’re about to do.

outlet moncler For instance, before I get up to speak outlet moncler in front of a group of people, I visualize the people in the audience being positively impacted by what I say and the spirit moncler outlet serravalle of kindness and service in which I try to remain while speaking outlet moncler.