EXERCISE 1

CONFRONTING YOUR FEARS AND DETERMINING THEIR CAUSE

1.Sit in a firm, comfortable position and relax; then take a few minutes to
think about everything that you’re afraid of.

2.Think about your fears neutrally without forming an opinion.Just accept them like you
would while practicing the state of empty mind technique, such as in Buddhist satipatthana
meditation or zazen.

3.After a while ask yourself, “Who is it that's afraid?" Repeat this question again and
again until it's almost like a mantra, but without consciously forcing an answer!

4.Write down any answers, insights, or personal impressions that you might have.

Duration of the exercise: about fifteen minutes. Could be less, start with 5 if you want.

Frequency of the exercise: at least three times a week, preferably right after waking up or just
before going to bed.

Practice this exercise on a regular basis for at least one month and then write a summary of the
results. Later you'll occasionally repeat this exercise.