How to Cope with Fear During Meditation

Meditation is a profound practice aimed at fostering inner calm and clarity. However, it is not uncommon to experience fear or anxiety while meditating, especially if one is new to the practice. This article will explore strategies to help you cope with these feelings and unlock a deeper state of peace and presence.

Understanding the Nature of Fear During Meditation

Fear that arises during meditation can be attributed to unresolved emotions or subconscious fears. It is a normal phenomenon, and handling it requires a gentle and patient approach. Acknowledging these feelings without judgment is key to processing them effectively. Many individuals find that as they continue to meditate, these fears tend to diminish, revealing a more peaceful mind.

Proper Meditation Posture and Preparation

To ensure a successful meditation experience, it is essential to create a conducive environment. Sit in Dhyan Mudra or Yoga Mudra posture on a soft, comfortable blanket or mat in a fresh, airy, and well-lit room. It is recommended to meditate in the morning or evening in a dedicated space at a fixed time and place. Chant a sacred mantra or recite the name of a deity with your eyes closed, gazing at a photo or image placed a few feet away.

Ensure your stomach is empty before meditating and avoid standing up immediately after. Wait for a minute or two, and keep a water bottle nearby to sip if needed. Proper preparation creates a foundation for a more peaceful and effective meditation practice.

Mantras for Relief

If you still feel fear, chanting specific mantras can provide relief. One such mantra is:

Aum Yati-Koo Yati-kaa  Yati-she Dev-taa Hal-mat  Lidhra Door-chal Kuta Achan- soor  Kanan- maich Gash- nai  Chai Kuta.

Reciting this mantra can help ease your fears and bring a sense of calm. Additionally, it is advised to call upon your sat-guru and divine angelic helpers for protection during your meditative practice.

Strategies for Deeper Meditation

Meditation is not a technique to be mastered but a journey towards greater awareness. Understanding the difference between actively engaging and passively letting go can enhance your practice. Here are a few strategies to help you navigate the experience:

Settle Down and Settle In: Allow yourself to immerse in the present moment. Engage in gentle relaxation techniques to release physical and mental tension. Focus on the breath and allow it to guide you into deeper levels of stillness. Embrace Reaction-Free Attention: Observe your thoughts and emotions without attachment or resistance. This will help open up gaps between thoughts and facilitate the natural stillness that emerges. Let Go of Clinging: As thoughts arise, witness them without reacting. Gradually, the stream of consciousness will slow, and you will find yourself in a state of deep inner peace.

The Role of Stillness in Meditation

True meditation is an effortless journey towards inner stillness, not a series of techniques. As you deepen your practice, the idea of a separate self or doer fades away. This does not mean life stops; rather, it transforms into an unencumbered, joyful experience. As stillness deepens, the cessation of the separate self provides a sense of liberation, leading to a profound state of enlightenment.

The Poetry of Inner Peace

William Blake’s famous lines beautifully encapsulate the essence of meditation and inner peace:

"To see a World in a Grain of Sand And a Heaven in a Wild Flower Hold Infinity in the palm of your hand And Eternity in an hour"

Reflecting on these thoughts can guide you towards a deeper understanding of your own inner journey.

By incorporating these strategies into your meditation practice, you can overcome fear and embrace a state of profound inner peace and presence.