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Reference: Course on Human Nature

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 either in cross-legged position or on a chair, as before.

The Meditation

1. Close your eyes. Inhale and exhale gently, slowly.
2. With each inhalation, mentally say to yourself: “I am not the body.” The inhalation should last the whole duration of that thought.
3. With each exhalation, mentally say to yourself: “I am not even the mind.” The exhalation should last the whole duration of that thought.
4. Face the feeling of fear and anxiety without resisting it. 
5. Face the sensations being caused in your body by that fear and anxiety, without resisting them.
6. Visualize yourself to be strong and capable.
7. Visualize yourself skillfully handling the threatening situation that comes to your mind.
8. Do not avoid, suppress or deny any feelings and/or sensations. Face them fully.
9. Repeat this for as long as the fear and anxiety last.

Notes

1. Do not end this exercise until you are on top of the fear, or anxiety, bothering you.
2. Continue with the exercise regimen you are on.

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