Dealing with the physical sensations of fear script 1

Fear is a strong emotion that can come up when we are feeling stressed out or overwhelmed. Anger is often linked with frustration, and both emotions can feel like they take over our bodies and our lives.

Awareness of the physical sensations associated with these emotions can offer support as we practice mindfulness.

In this exercise, you will use an experience of your own to become aware of what it feels like to experience fear and anger. You may want to use the experience of anger or fear as an opportunity to practice awareness.

Find a comfortable sitting posture and invite gentleness into the body. Bring your attention to the breath as you would normally do in your mindfulness practice.

Once you have a sense of the breath, notice how your body feels.

Bring your attention to any tension in the body. Breathe through the experience of the tension. Bring your awareness to the point where the breath enters the body.

Continue breathing for a few minutes, noticing the different sensations that arise when you breathe. Notice the quality of the sensations that arise, such as tightness or heaviness.

Notice how these sensations change in intensity and in location as you continue to breathe.

Finally, notice the bodily sensations related to fear. How does it feel to be in the state of fear?

Try to find the quality of fear in the body. Is it in your hands or feet, your face or stomach?

Notice the sensations that arise with anger.

How does anger feel to the body? You may notice how tight your muscles are and how tense you feel in general.

Awareness of the sensations of anger can be a challenge, because you may get stuck thinking about the story that is playing in your mind. Try to keep your attention on the sensations as you bring your attention to the breath.

When you are ready, gently bring your attention to the point at which the breath enters the body and continue breathing for a minute or two.

Close the eyes and rest your awareness on the breath.

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Dealing with the physical sensations of fear script 2

Fear is one of the most powerful emotions we can experience. At times, you may feel completely overwhelmed by fear. You may experience fear as if it were an emotion all its own.

But when we look closely, fear is a complex emotion, composed of many elements. As you work with awareness, you can identify some of these elements, including thoughts, memories, bodily sensations, and emotions.

Bring awareness to the feeling of fear and observe what it is like to feel scared. Observe the thoughts that arise as you feel fear. Notice what your body is doing as you experience fear.

For example, if you think of danger or get cold chills, what is your body doing? Are you clenching your fists? Is your face drawn into a frown? Do you begin to sweat or tremble? Are you unable to breathe?

It is important to acknowledge that fear is a very real experience. It is part of being alive, and no matter how difficult or strong your fear may be, it is still an essential part of being human.

With mindfulness, you can become more aware of the elements that make up fear. This process of observation is called metta, or loving-kindness, in Buddhism. You can use metta to send kindness to yourself and others.

Close your eyes and take a comfortable posture. You may want to sit upright with your spine straight, shoulders relaxed, and chin slightly lowered.

Begin by bringing your attention to your breath. Breathe naturally, noticing the air going into your lungs and coming out of your mouth.

For the next few minutes, focus on the feelings of fear that arise in your mind, in your body, and in your life. Simply be with the sensation of fear as many times as you need to.

As you are working with this exercise, you may find it helpful to think of your breathing as a wave, with waves rising and falling with the breath.

Your breath may be shallow or deep, long or short, slow or fast. It may be quick and panicked, slow and steady, deep and quiet, or even in between.

Observe the way in which the wave of breath feels in the body. Bring to mind the thoughts that arise with fear. When you notice your mind wandering, gently bring it back to the sensation of the breath.

You may feel sensations of heat or cold, tightness or pressure, or any other sensation that arises with your fear. Bring your attention to each sensation, paying attention to what it is like to feel afraid.

Begin to focus on the experience of your body. Observe the physical sensations of the body. Where are you feeling these sensations? Are your hands clenched into fists? Do your legs feel like they are getting longer or shorter?

Do you feel tightness in your chest or stomach? What does it feel like to hold yourself in fear? What are the thoughts that arise in the body?

You can also focus on the emotions that arise with fear. Feelings of helplessness, anxiety, or anger are all normal. Remember, you are only human, and you will experience fear.

Be with the emotions you are experiencing. They are part of being human. If they are strong and difficult, allow yourself to feel them. You may find it helpful to remember that the pain you feel is not permanent.

Try to find words that describe the emotions you feel, such as frustration, panic, anxiety, or fear.

Now turn toward the emotions of fear that you are feeling. Begin to send kindness to yourself and others. Begin by sending kindness to your breath. You can offer your breath the same kindness that you would give to someone else.

Recall a time when you experienced fear, or when you felt like you were about to experience fear. Think about a time when you have offered kindness to yourself.

Now think of a person you care about, and think of how that person might feel when they encounter fear. How can you offer kindness to this person?

Recall a time when you offered kindness to another person. You may have given a friend a hug, or you may have helped a stranger.

How did this person feel when they received your kindness? You can offer your kindness to yourself and others in the same way. Think about the people in your life who are afraid and offer kindness to them.

When you offer kindness to yourself, focus on the physical sensations of the body. Think about how your body is responding, the way your body is moving, and what you are feeling in your mind.

Think of this experience of kindness and send it to yourself. When you feel ready, imagine that you are sending this kindness to another person in your life.

What do you imagine that person may be experiencing? Think of someone you love, or a person you have been angry with. Think of how that

Dealing with the physical sensations of fear script 3

When you are afraid, the mind is often consumed by thoughts. When you are stressed, the mind becomes scattered, and there is no ability to feel and understand the world.

Through mindfulness, you can learn to slow down and get a handle on these mental activities. With the practice of mindfulness, you will gain the capacity to feel the body and calm the mind.

Sit comfortably with your back straight and your eyes closed. You may use a cushion, chair, or block if needed.

Begin by tuning in to the physical sensations of the body. Feel the weight of your body on the chair.

Feel the contact of the chair against your back. Feel the hardness of the ground supporting your feet.

Breathe in and out naturally. Feel the air moving in and out of your nostrils. Feel the expansion and contraction of the lungs as you breathe.

After a few breaths, bring awareness to the sensations in your chest. What do you feel here? Do you feel tightness or heaviness? Does your chest feel full, empty, or somewhere in between? Can you feel your heartbeat?

Now move to the abdomen. What do you feel in the belly? Do you feel pressure or fullness? Are you aware of the space between the rib cage and the belly button?

Bring your attention to the sensations in the rest of the body. What do you feel here? How does the body feel? Is there a part of the body that feels warm, cold, or neutral?

Notice how each part of the body responds to the sensations in the area. With practice, this exercise will reveal to you how the body feels in different situations.

Bring your attention back to the chest. Feel the breath moving in and out. Focus on the in-breath and the out-breath for a few breaths. Notice what it feels like to experience the sensations of the breath.

What happens when you exhale? What is the quality of the breath? What is the sensation of being in contact with the air?

Breathe deeply and evenly. Notice the sensation of the breath as it enters and leaves the nostrils.

Notice how the mind changes when you are calm and focused on the sensations in the body.

Close your eyes and bring your attention to the sensations in the body. Take a few moments to feel the body as a whole. What is the body doing right now? Where are you? Who are you?

How is the body responding to the environment? The situation you are in right now?

Close the eyes and bring your attention to the sounds in the room. What are you hearing? Where is the sound coming from?

Are there any sounds that are distracting you?

What is the quality of the silence? Can you hear the wind?

Bring your attention to the body. Do you feel any tension in the body? Is there a part of the body that is experiencing pain?

Notice if you are thinking about something or doing anything.

Where are you in the moment? What are you feeling? What are you thinking about?

If you notice that you are distracted, allow the distraction to pass.

With practice, you will learn to recognize the moment, and you will be able to see the world in a different way.

You will see things that you normally wouldn’t see.

This practice will change the way you think about the world, and you will learn to be more observant and aware.

Close your eyes and return to the sensations of the body. What are you feeling now?

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