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How Meditation Can Help You Overcome Fear

Posted by Julia Wilde on
How Meditation Can Help You Overcome Fear

„So this is Christmas and what have you done? Another year over, a new one just begun.“ (John Lennon, Merry Xmas)

It’s been the second Christmas with the pandemic still among us. We are all going through hard and difficult times. Most of us are overwhelmed with conflicting emotions and anxiety. It is all a result of fear! Fear of the virus, fear of losing loved ones, fear of isolation, fear of the end of the year, fear of new beginnings, fear of letting go. Fear is a part of human life. We cannot outroot it and with the pandemic we are facing it every minute now.

How our fear controls us

The Indian philosopher J. Krishnamurti wrote about fear and how it can prevent us from seeing our true selves. Fear can make our minds dull and insensitive. When you let the feeling of fear control you, you become paralyzed, and you are governed by your fear and cannot act freely. You lose connection with your inner self and the people around you. Out of fear you can learn to suppress your feelings, deny them and run away from them.

“A very merry Christmas and a happy new year, let’s hope it’s a good one without any fear”

Let’s take a break and try to follow John Lennon’s words. But how can we deal with our fear? Well, we cannot eliminate fear - we have to live with it and learn to observe it as part of us. That is the only way to free ourselves from the debilitating, exhausting, and weakening effects that fear can have on our lives.

overcome fear and isolation

Fighting fear with meditation

Through meditation I am learning how to delve into my inner self, acknowledge and observe my fears and instead of trying to suppress them or push them away, as if they were not part of me, I am learning to accept them and live with them.

I am learning how I can transform my fears into appreciation and gratitude of the little things that make me happy. For example, like the smell of a cup of coffee in the morning, a beautiful, decorated Christmas tree, a delicious meal with my loved ones, movement of my body, a nice and relaxing facial routine, and much more.

Try to let go of the loud and distracting voice of the outer world, and listen to your inner voice, observe your fears, and find out what makes you happy. If you prefer a guided meditation, have a look at this 10-minute guided meditation session to find relaxation, inner peace and gratefulness. 

How to calm your nervous system when fear strikes

Here are some tips on how you can learn to meditate, and calm your mind, body and soul, to bring your system back in balance.

  1. Start small. Don’t expect too much from yourself in the beginning. Start with sitting in a comfortable, upright position, and focus on your natural breathing. Try not to force anything, just observe your inhalation and your exhalation (2-3 minutes each day, increase slowly).

  2. Stick to regular times for your meditation. Try to find a suitable time for yourself, it can be any time of the day, but try to always chose the same time.

  3. Create a special space for yourself, where you can feel relaxed and comfortable. Get some candles, a comfortable blanket, beautiful flowers, and just make your space as beautiful and comfortable as it can be for yourself.

  4. Focus on your breath and try to breath in deeply, and with your exhale try to let everything go, make space for positive energy.

  5. Accept your thoughts and don’t judge yourself. Learn to be kind to yourself. When intrusive thoughts come up, think of them as a small child trying to interrupt you. You can’t control them, but you can acknowledge them, gently push them aside and tell them you will deal with them later.

  6. Think of something you are grateful for. There are so many things in life we can be grateful for. Whether it be the fact that you are able to spend time with your loved ones, your pets or with yourself.

  7. Don’t give up! Come back the next day. You will face difficulties but rest assured: everyone has the same struggle.

 be grateful

“And so this is Christmas, we hope you have fun,The near and the dear one, The old and the young. A very merry christmas and a happy new year, Let’s hope it’s a good oneWithout any fear…” (John Lennon, Happy Xmas)  
About the author: 


Sarah Khalifa is our J'TANICALS Yoga & Meditation Expert. She started practising Yoga in 2013 and completed her yoga teacher education in India at Sampoorna Yoga School for Body, Mind and Soul. With her holistic approach to yoga, Sarah aims to help others balance the contradictions of life through combining quietness and movement in her practice.

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