How To Process Fear || Exercise

What does this exercise offer? 

 We have been using the ‘Follow the Fear’ exercise successfully for many years to help our clients to work through uncomfortable fear parts. This exercise will guide you step by step through the process:

• acknowledge the fear
• let it in so that it may be heard
• get familiar with what the fear is trying to communicate 
• Come to a place of acceptance and integration

Preparing for the exercise 

This exercise is designed for processing fear, mild or intense. However, the more intense the fear, the more safety is needed in your system to be with it. Only you can gauge this. However, experiencing overwhelm from the fear, or other uncomfortable parts during this work is generally a sign to slow down and possibly stop the practice for the time being. 

If you become overwhelmed one technique is to simply let that part, emotion, physical sensation, or thought know you are receiving the message, that right now it is too intense and you are wanting to relax. 

This practice can be done in one of two ways, either on a walk or laying in bed. Walking is encouraged if you have a concern or sense you may be overwhelmed. Laying in bed, if it feels safe, can allow for deeper integration. 

If laying in bed, make sure you have a quiet place both in sound and energetics. Use an eye mask or soft cloth over the eyes. Place one hand on the belly and one hand on the chest. If walking, simply keep your gaze relaxed and move in a way that feels both engaged but not intense. 

Getting started 

Take three breaths. Invite the fear in. This can be done by sending a message to your system (i.e. internally saying to yourself) I am available to feel the fear. In this invitation you can speak generally or specifically if there are multiple fears at play. 

Or, this can be done by recalling a visual memory, or scenario that stimulates the fear. 

Allow the fear to begin unfolding. Allow it to take up as much space as you feel safe with. Allow the thoughts and visuals to begin showing themselves. Engage with the fear by saying, tell me more. 

Many times our fear is attached to the fear of death. Sometimes this makes sense, most of the time it does not. If you find that at the root of this fear, death is present and this does not make sense, acknowledge this. Do not force this acknowledgement on the part that feels fear. Simply allow this truth to be integrated by your highest available consciousness. 

Continue to investigate the meaning of the fear as it shares itself with you. This can be done by asking, what does that mean? Allow yourself to truly feel the worse case scenario. Go as deep as you can. When you get to the root (or the deepest possible place) acknowledge the fear. Thank the fear for showing you. Sit in this space and see if you can be okay with it (i.e. accepting). 

Repeat this process as many times as needed. 

Finding out more

We have also made a video talking in more detail about the steps in the ‘Follow the Fear’ exercise. It goes into more detail about:

• ways to dialogue directly with your parts
• how this exercise empowers you to embody more of your true self
• finding acceptance in the discomfort of developing personal awareness