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tackling fear

Type of activity: Visualisation

Location: Anywhere but preferably somewhere quiet and peaceful outdoors

Materials: None

Length 20-30 minutes

Find a quiet place outdoors. Perhaps under a tree or by a river.


Begin by following this simple meditation.


  • Make yourself comfortable, perhaps sitting cross-legged or lying flat on your back.


  • Close your eyes and start focusing on your breath. Notice the changes in your body as you breathe in and out. If your mind wanders bring it gently back to your breath.


  • Once your breath has settled into a gentle rhythm, bring your attention to your body.


  • Starting with your feet, explore any sensations you have – heat, cold, a breeze on your skin.


  • Slowly move your awareness up through your body, from your feet up to your knees, hips, belly, fingertips, arms, shoulders, back, neck, head, continuing to breathe in a gentle rhythm.


  • Remain in this position for as long as you wish then slowly bring your attention back to your surrounding and open your eyes when you are ready.


You are now in a safe environment feeling calm and free from your fear. This activity is easier if you close your eyes.


  • Imagine you are in a cinema and watching a film on a tiny black and white screen. So tiny it looks out of place in the cinema and you have to move close and squint to see it.


  • Float out of yourself and into the projection booth so you can look down on yourself still sat there watching the film.


  • Now play the black and white film. This is a film of the situation which is causing you fear. Start the film at a point before you feel fear and run through until you’ve played through the part where you feel the fear and return to feeling safe. Replay the film several times until it starts to feel easier to watch.


  • Freeze the screen and make it totally white.


  • Float out of the projection booth, over the seat and into the end of the film.


  • Rapidly run the film backwards in full colour all the way back to the beginning. Continue to do this until you start to feel more comfortable.


  • Now imagine a time in the future where you are likely to experience this fear response. Watch yourself in this scenario and apply these new skills.


Once you have completed this activity spend some time sitting in gentle awareness of your surroundings. You may be able to hear birdsong or wind blowing through the trees. How does the ground you are sitting on feel? What colours can you see?

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