Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Transforming Fear and Anxiety

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to your Daily Mindfulness. In today's session, we're going to work with a unique way to reframe the experience of fear and anxiety. So there's something interesting about fear and anxiety, which is that it's nearly the same physiological experience as excitement and enthusiasm. So let's paint a picture because that could be a little confusing of how that's possible. Imagine two people on a rollercoaster, they're sitting next to each other.

One person is gripping the bar like this. They're sweating, uh, sweat dripping down their face. Their heart, heart is racing. Um, their teeth are clenched like this. And the other person, same thing.

Hands gripping, sweat going down their face, heart beatin fast, breathing a bit shallow. One person is terrified and the other person is excited. And you could kind of imagine how that would be possible, right? How both of those experiences, both of those physiological experiences are familiar as fear and anxiety, and also familiar as excitement and enthusiasm. The main difference between those two people is not the physiological experience, but it's the meaning that they're applying to the experience. One person is going, I'm terrified.

This is going to be awful. I hope I make it out alive. And the other person is going, this is going to be awesome. I can't wait. I want to do it again.

Different meaning, different relationship to the physiological experience and different experience entirely. Now, there are a lot of ways to work with fear and anxiety. We talk about those ways on the app. Simple things like redirecting the attention back to the breath, noticing when the anxious thoughts come up and not taking them as seriously. And all of those are valuable, but this is unique in the sense that instead of turning away from that physiological experience, the encouragement is to lean into it, to say, yeah, this is here.

And instead, try to shift the meaning that you're applying to it. So if you feel that going on in your body, your heart beating fast, the hands gripping, and it's something like before public talk that you have to give, notice what's going on in your mind. Are you thinking about all the ways it can go wrong? All the ways you're terrified, imagining what the people are going to think if it doesn't go well. Well, what would it be like to switch that up, and instead start thinking about it going really well, how excited you are. Using that physiological response as a way to create meaning in your mind that this is something I can't wait to do.

It's something that takes some practice, but it can be a powerful reframing of an experience that we typically associate with fear, anxiety, or just overall negativity. So try this out. We'll talk a little bit more about it than the meditation. As always, thank you for your practice. I'll talk to you soon and take care.

Cory Muscara

4.6

Transforming Fear and Anxiety

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hey, welcome back to your Daily Mindfulness. In today's session, we're going to work with a unique way to reframe the experience of fear and anxiety. So there's something interesting about fear and anxiety, which is that it's nearly the same physiological experience as excitement and enthusiasm. So let's paint a picture because that could be a little confusing of how that's possible. Imagine two people on a rollercoaster, they're sitting next to each other.

One person is gripping the bar like this. They're sweating, uh, sweat dripping down their face. Their heart, heart is racing. Um, their teeth are clenched like this. And the other person, same thing.

Hands gripping, sweat going down their face, heart beatin fast, breathing a bit shallow. One person is terrified and the other person is excited. And you could kind of imagine how that would be possible, right? How both of those experiences, both of those physiological experiences are familiar as fear and anxiety, and also familiar as excitement and enthusiasm. The main difference between those two people is not the physiological experience, but it's the meaning that they're applying to the experience. One person is going, I'm terrified.

This is going to be awful. I hope I make it out alive. And the other person is going, this is going to be awesome. I can't wait. I want to do it again.

Different meaning, different relationship to the physiological experience and different experience entirely. Now, there are a lot of ways to work with fear and anxiety. We talk about those ways on the app. Simple things like redirecting the attention back to the breath, noticing when the anxious thoughts come up and not taking them as seriously. And all of those are valuable, but this is unique in the sense that instead of turning away from that physiological experience, the encouragement is to lean into it, to say, yeah, this is here.

And instead, try to shift the meaning that you're applying to it. So if you feel that going on in your body, your heart beating fast, the hands gripping, and it's something like before public talk that you have to give, notice what's going on in your mind. Are you thinking about all the ways it can go wrong? All the ways you're terrified, imagining what the people are going to think if it doesn't go well. Well, what would it be like to switch that up, and instead start thinking about it going really well, how excited you are. Using that physiological response as a way to create meaning in your mind that this is something I can't wait to do.

It's something that takes some practice, but it can be a powerful reframing of an experience that we typically associate with fear, anxiety, or just overall negativity. So try this out. We'll talk a little bit more about it than the meditation. As always, thank you for your practice. I'll talk to you soon and take care.

Cory Muscara

4.6

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds