The Benefits of the 'Follow the Fear' Exercise

The 'Follow the Fear' exercise has been a cornerstone of our practice for years, helping clients navigate and work through their fear parts. This exercise guides you step-by-step through the process of:

1. Acknowledging the Fear: Recognize and accept the presence of fear.
2. Listening to the Fear: Allow the fear to be heard and understood.
3. Understanding the Fear: Get familiar with what the fear is trying to communicate.
4. Integrating the Fear: Reach a place of acceptance and integration.

Preparing for the Exercise

This exercise is designed to help process fear, whether mild or intense. However, the more intense the fear, the more safety is required in your system to handle it. Only you can gauge your readiness. If you feel overwhelmed by the fear or other uncomfortable parts, it’s usually a sign to slow down or pause the practice.

If overwhelmed, a useful technique is to acknowledge the part, emotion, or sensation, letting it know you are receiving the message but need to relax.

The practice can be done in one of two ways: either while walking or lying in bed. Walking is recommended if you’re concerned about feeling overwhelmed. Lying in bed, if it feels safe, can allow for deeper integration.

Lying in Bed:

• Find a quiet, peaceful place.
• Use an eye mask or soft cloth over your eyes.
• Place one hand on your belly and one hand on your chest.

Walking:

• Keep your gaze relaxed.
• Move in a way that feels engaged but not intense.

Getting Started

1. Center Yourself: Take three deep breaths to calm your nervous system.
2. Invite the Fear: Internally say to yourself, "I am available to feel the fear." You can be specific if multiple fears are present or recall a memory or scenario that triggers the fear.
3. Allow the Fear to Unfold: Let the fear take up as much space as feels safe. Observe the thoughts and visuals that arise. Engage with the fear by saying, "Tell me more."

Often, our fears are linked to the fear of death, which may not always make logical sense. If this is the case, acknowledge it without forcing the acknowledgment on the fearful part. Allow this truth to be integrated by your highest available consciousness.

Deepening the Process

1. Investigate the Fear: Ask the fear, "What does that mean?" Allow yourself to truly feel the worst-case scenario. Go as deep as you can.
2. Acknowledge and Thank the Fear: When you reach the root of the fear, thank it for revealing itself. Sit with this acknowledgment and see if you can accept it.
3. Repeat as Needed: Continue this process until you feel a sense of understanding and integration.