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Reference: Course on Subject Clearing

Do this exercise whenever fear and anxiety are dominant. Please take all medical precautions.

Preparation

1. Be well-fed and well-rested as much as possible.
2. Get your attention as much extroverted as possible by taking a walk and examining your environment.
3. Select a peaceful environment for meditation where you would not be disturbed.
4. Sit in a cross-legged position, or in a straight-backed chair with feet flat on the ground.

The Meditation

1. Close your eyes. Inhale and exhale gently, slowly.
2. With each inhalation, mentally say to yourself: “I am not the body,”  while facing the sensations of fear and anxiety in the body, without resisting them. The inhalation should last the whole duration of that thought.
3. With each exhalation, mentally say to yourself: “I am not even the mind,” while facing the feeling of fear and anxiety without resisting it. The exhalation should last the whole duration of that thought.
4. Do not avoid, suppress or deny any sensations and feelings. Face them fully.
5. Repeat this for as long as the fear and anxiety last.
6. Do not end this exercise until you are on top of the fear, or anxiety, bothering you.

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