Befriending (BRC)

Fear

If you are in danger in any form or shape, call 911 or the emergency number in your country provided in this link.

For all others continue with the Befriending/Releasing/Choosing (BRC) exercises for Fear.

3 step Exercise  – click in order

Step 1 – Befriending your feelings: Go into your feelings, and befriend fear like it is a good old friend you know so well. Talk to your fear internally or out loud with the words

“Oh there you are fear, it is ok that you are there. It makes a lot of sense that you are making yourself noticeable. This is because of my past that I started to believe at times that I would not be able/capable/good or intelligent enough (or anything from your life that brought you to fear). There you are fear, trying to to sabotage me, and keep me from doing the things in life I could benefit from. It is ok, I get it, and I will love myself through this with deep kindness, warmth, and compassion.”

Sit with your fear in true understanding and love. And if the fear needs more room because there is too much pressure, give the fear free space to extend in order to release the intensity. You can give it space within you, outside of you as far as it needs to go. You stay with this first step until you start to feel calmer and more comfortable. As a reminder, only have kindness and compassion for yourself; this is a step to embrace all of you, including your fear. When you are ready, go to step 2

Step 2 – Releasing your feelings: This step is simple. All you have to do is repeat one sentence over and over again till you actually feel the fear leaving your body. Say this internally or out loud as many times as needed, with the intention of letting go of the fear:

“I clear and release my fear about (name your specific fear here).” or a more specific sentence: “I clear my fear about (name your specific fear here) from within me, and around me. “

 When you spend some time on releasing the fear, and you feel it is actually leaving, you can go to step 3.

Step 3 – Choosing: In this step you explore possibilities, positive choices, changing your fear to confidence, positive plan for actions, or if all else fails find a positive distraction. It is important that this step is positive to train your brain to transform negative feelings and thoughts to positive ways of thinking, feelings, and solutions. If you want guidance on how to figure out a different way of approaching your Fear, please click here for the Brain/Gut exercise. After you made your choice make sure you follow up. – Namaste!

This is how it works:

The brain is formed by automatic brain paths mostly in the first seven years of life. The paths are developed through repetitive feelings, thoughts, actions, and reactions through experiences in our external and internal environment. Being aware of this means we can also teach the brain to become more conscious of other possibilities and choices different from our repetitive nature.

By using the Befriending, Releasing, Choosing technique, repeatedly, with each negative emotion that diminishes your life, you will slowly change your automatic brain paths. Your brain will slowly become more aware of options and possibilities that can allow you to find positive solutions. In return, self confidence will build inside of you because you are now backed by a creative and solution focused brain. It is important to remember to always do all three steps. The combination of these 3 steps is what will change your brain over time, and therefore your internal happiness.

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