Fear Meditation Scripts, Mantras & Mudras [TUTORIAL]

These fear meditation scripts, mantras and mudras will let you overcome the fear in your life today.

There are specific meditation techniques that stop fear. And there are yoga mudrs for fearlessness and Hindu and Buddhist mantras for fear too.

Fearless people are so much stronger than the rest.

  • Fearless people are liberated to do anything they like in life.
  • Fearless people are confident enough to leave their dead-end job for a more lucrative one
  • Fearless people ask out anyone they are interested in because they aren’t afraid of rejection
  • Fearless people live true to themselves rather than being slaves to society, because they are not afraid of being judged.

Sadly, most people do have fright in their minds. And removing fear from the mind is not easy.

Sure, we can use psychological techniques like mindfulness-based cognitive behavioural therapy as a way to stop fearful thoughts. 

However, my personal favorite strategy is to use meditation for fear, and mantras and mudras too. 


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How I Used Meditation For Fear Exposure To Become Fearless


If we were all honest, we would openly admit that we are afraid of things. And that fright stops us from growing as human beings. The good news, however, is this: We can use meditation for fear. We can completely stop it by meditating and by doing exposure therapy.

One of the things I was most afeaid of was the dentist. It’s something I had to deal with this Saturday just gone, when I had my tooth extracted.

I’m humble enough to say that I’m not always fearless. There are occasions in my life when I have needed to do something and it woud be so much easier if I were fearless. My tooth is just one example.

I had a seriously bad tooth problem that needed to be fixed immediately. But my dental phobia made me terrified of going to the dentist and getting it done. I suffered physical pain for weeks on end precisely because my phobia would not let me go the dentist.

I had physical pain in my mouth. But the real pain was in my mind. I had ongoing panic attacks because of this phobia [read: Meditation And Yoga for Panic Attacks].

I lived a personal hell when for weeks when I could have simply gone to the dentist and got my problem fixed. Which I did do, eventually.

I am not proud of this at all. But I think if we are honest it is something we all suffer from. And it is almost always irrational.

For instance. There’s phobias of:

  • Flying
  • Spiders
  • The dark
  • Dentists
  • Heights
  • Clowns
  • Relationship breakdowns

Those are some of the most common phobias in the world. And they are all irrational. I mean, it’s not like that little spider is really going to hurt you (unless it actually is a Black Widow, of course).

And yet despite the fact that it is irrational, it has a very real effect on us. Just ask the person who would do anything to go abroad on holiday but is unable to board an airplane because of phobia of flying. That’s a huge loss purely because of an irrational phobia.

Not only this, but phobias cause intense anxiety too [read: Meditation To Stop Anxiety]

So, what do you do about it?

My answer was a combination of meditation and fear exposure. With these two techniques you can remove fear from your mind. It is only because of both these techniques that I was finally able to go to the dentist and get my problem solved.

 

What Is “Exposure Therapy”?

Put simply, fear exposure is precisely what it sounds like: exposing yourself to your phobias [1]. And if that doesn’t sound very pleasant… well… it isn’t supposed to. It is intentionally challenging. But it is also a very powerful technique to overcome phobias.

Exposure literally retrains your brain to stop sending you those painful fear signals anytime you go near a perceived threat (you know, that nervous feeling you get when you try to face things that scare you).

When your brain perceives something frightening it enters “fight or flight” mode, which is a defensive mechanism designed to give you the adrenalin rush you need to get out of danger. Problem is it doesn’t just do this with real frights (like an armed robber). It also does this with irrational things like being scared of flying or a phobia of the dentist.

This fight or flight response is created by a part of the brain called the Amygdala [2].  The Amygdala is always scanning your environment for possible dangers. And when it perceives a danger (whether that danger be real or imagined) it sends you into fight or flight mode. It makes you literally want to fight or run away, and it sends you that mad surge of energy that you need to do precisely that.  But, when you end up running away from your perceived phobia—when you run away from that flight, or the spider, or the dentist—you retrain your Amygdala to continue to send that fight or flight signal.

The only way to change this is to exposure yourself to danger without running away or fighting. And you can only do this when you do genuinely perceive danger.

This is why the best way to overcome fear is to face it head-on. Hence “Exposure therapy”.

It isn’t pleasant. You can, however, make this somewhat easier by using meditation for fear too. By using meditation you can create a more relaxed mental state in which you are able to face the things that frighten you, you retrain your Amygdala. In other words, meditation can prepare you for fear exposure therapy. And that is precisely what I myself did to overcome fear of dentists.

 

How To Do Fear Exposure – Hierarchy Of Fear

If you simply attempt to face your worst phobia head on on your first try, you will likely have a panic attack and end up being worse off than you were to begin with.

A better strategy is to use a fear exposure hierarchy. This is basically a scale of one to ten of your phobia. So, for instance, for me, level 10 was literally sitting in the dentist chair having my tooth pulled. That’s the worst it could be. And had I started there I would have had a panic attack and, honestly, I probably would have run away. That’s why you actually want to start with a level one.

Level one is the least amount of fright that you could expose yourself too while actually facing your fear to some degree. For me this meant reading an article online about getting my tooth pulled. That created a degree of fear, but it was a degree that I could handle.

Then you have all the different levels from one to ten.

So, here is where you can start conquering your phobias. Go grab yourself a piece of paper (do it now) and write a list from one to ten. Then break your it into stages where one is the least frightening thing you could do and ten is the most frightening. Then ends fear levels 2, 3, 4, 5, and so on.

For instance, for my example of dental fear I had:

1: Reading an article about tooth extraction

2: Looking at pictures of it

3: Watching a video of it

4: A meditation for fear exposure (see below) in which I visualised the process

5: Another meditation for fear exposure in which I imagined it being painful but getting through anyway

6: Talking to the dentist over the phone about it

7: Scheduling a preliminary check-up

8: Going to the check-up

9: Scheduling the operation

10:  Going to the operation

 

The challenge then is to start from level one and work your way up through your fear-exposure hierarchy until you’ve conquered level 10. And then rewarding yourself with cookies, which will cause another tooth to rot. IRONY!

For some fears you will find that you can’t literally do fear exposure therapy in real life. For instance, with fear of flying you can’t really exposure yourself to being on a plane without getting on an actual plane. So, it becomes a catch-22. Because how do you exposure yourself to your fear without just doing the thing you’re afraid of. This, however, is where you can use meditation for fear exposure.

 

Exposure-to-fear meditation script  

Sometimes you will find that you can’t directly expose yourself to fear. For instance, if you’re afraid of flying you can’t firstly face that fear until you get on a plane. So how do you prepare yourself? The answer is: You can use meditation for fear exposure. This is precisely what I did with my dental phobia.

Essentially, what you are going to do is visualise the thing you are afraid of. For me this meant visualising sitting in the dentist’s chair having my tooth pulled out. I visualised this scene in detail. I visualizes the sights that I would see, the sounds I would hear… and yes, the pain that I would feel. I visualised this scene for over twenty minutes. While I was doing this, I made sure I kept breathing deep and in a relaxed way so that I was always in control of my fear and anxiety.

This trained my mind to be able to cope with the situation of being in the dentist’s chair and to be calm even while I was facing my fear. This completely retrained my mind to process that fear in a different way. And judging by the hole I now have in the gum where my left molar tooth was: It worked.

 

By using meditation for fear exposure, I conquered my fear

I might have pain in my jaw right now. But I also have pride in my soul. Because I managed to conquer my phobia. And it was only with meditation and fear exposure therapy that I was able to be successful.

What are you afraid of. Come on, be honest, you know there is at least one thing that frightens you. And it could be holding you back in serious ways. So maybe it’s time to try meditation and fear exposure so you can conquer that fear and grow. 

Mantras For Fear

Mantras are spiritual words or phrases with special benefits. (similar to affirmations).

Here are the best mantras for fear:

Non-Religious Mantras For Fearlessness

Recite each of these fear-mantras 10 times:

  1. “I liberate my mind from fear and negativity.”
  2. “I do not listen to fear in my mind.”
  3. “I am fearless and immovable.”
  4. “I embrace hope, love and optimism.”
  5. “I am an optimistic and hopeful person.”

Have you recited each of those ten times? Excellent. Those affirmations are a great way to start to stop being afraid.

Let’s go further. 

There are many sacred mantras that are said to completely stop fear.

Of these, the most powerful is the following:

The mantra for fear:

 om shoun shokvinashibhyam Namaha

(This is a Hundu mantra)

Instructions 

  1. Sit in lotus position on the floor in a dark room
  2. Close your eyes 
  3. Recite this mantra 108 times.

This is a powerful sacred mantra to stop fear.

 

Mudras For Fear

Mudras are hand gestures used in Hinduism, Yoga, and Buddhism.

Mudras have spiritual properties that create beneficial states of body, mind and spirit.

The correct mudra for fear is the Abhaya Mudra, which is a mudra used for spiritual protection .

This is the mudra Buddha made when a bull came charging at him one day while he was meditating.

The Buddha was not afraid even though his life was in danger. He calmly raised his hand into Abhaya mudra gesture, and the bull stopped its charge.

 

Try combining the Abhaya mudra while meditating on one of the fear mantras. This will completely remove fear from the mind.

 

Buddhism On Fear 

Budda said:

 “The whole secret to existence is to have no fear —Buddha.”  

Whether you’re afraid of flying, afraid of public speaking, afraid of death or anything else, fear is entirely in your mind. And if fear is only in your mind, you can control it.

Zen warriors live fearless lives. And they get there because they do exercises to remove fear from the mind.

They start by asking one simple question. What causes us to be frightened in the first place? If it is in your mind, how did it get there? . 

To answer this question let’s look at an example.

Example

This is a classic Zen story that teaches about how fear gets into your mind.

One day, a young boy went with his father to climb a tall hill. He was awfully excited because he’d never been to such a high place before. He wondered what it would be like to look down on his home from such a height.

The boy and his father climbed the hill. Looking down from a great height, the boy felt powerful, as though he were above the world. His mind was abuzz with the sense of height. Then, all of a sudden he felt a sharp stinging sensation in his leg. It was agonising. His head was bursting with pain. The boy looked down and saw a snake. He fainted with fright and woke up in bed, safe but in pain and terrified by what had happened. He’d never been to such a height before. He’d been excited about it but it had only led to pain. Every time he thought about heights from that moment on, he felt a pain in his leg and fear in his mind.

This is an example of how fears are created.

Logically, the boy needn’t be afraid of heights because it was the snake that bit him. He should be afraid of snakes. But then, the mind most often is not logical. Through association the boy has acquired a fear of heights. But importantly, the fear is only in his mind.

 

What this teaches us 

  1. Your fear is based on an association (for instance, if you’re afraid of spiders
  2. Your mind sometimes applies fear to the wrong thing (the boy attached fear to heights rather than spiders)

Here’s an example from my own life…

When I was sixteen I asked a girl out. I was very shy. It was the first time I had ever done it. She, however, said no. Which was fine. At that point I was actually just happy that I had found the guts to ask someone out. But she then went and told her friends. And because she was so popular, the entire year found out. Including bullies. And they decided to humiliate me for it in school assembly.

I was then afraid to ask anyone out, in case everyone found out and ended up ridiculing me for it. My mind associated asking someone out with being humiliated in front of a lot of people. You can see how that mindset came about. But it was nevertheless illogical. The odds on the situation happening again are very low. But nevertheless, a fear was produced in me that day and it took a lot of meditation to overcome that fear. 

The things that frighten you are all in your mind. And you can stop fear with meditation, mantras and mudras. 

 

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Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.