Feeling safe shapes how well we can think and care for ourselves. This worksheet suggests that when we feel threatened, much of our mental energy goes into defending ourselves. The methods below aim to build a sense of safety so that attention can turn from outer threats toward inner wellbeing.
- Practice diaphragmatic breathing. Focusing on the ebb and flow of your breath can let outer threats recede. A full body awareness exercise may also help.
- Relax the body. When we feel afraid, we tense our muscles, as if putting on armor, and that tension can sustain a feeling of insecurity. A progressive relaxation practice can help the body let go of fear the mind has already moved past.
- Use a mantra or statement that makes you feel peaceful and safe. The worksheet offers “this too shall pass,” which it links to a folktale about King Solomon, as a reminder that our worries are passing.
- Meditate in a safe place. Tradition holds that the Buddha sat with the Bodhi tree at his back, guarding his vulnerable side. You do not need a tree. You can notice the doors and walls around you, or, on retreat, your distance from everyday stresses, and treat your space as a sanctuary.
- Seek refuge in others. Talk with a therapist or a trusted, understanding friend. If you feel ashamed of your fear, you might start by journaling it and then use what you learn to talk with someone.
The worksheet adds a caution. Fear serves a purpose, and sometimes we feel unsafe because we are unsafe. If a real threat puts you at risk of harm, listen to the fear and seek more lasting protection. If you are in danger now, contact your local emergency number.
Take this practice at your own pace. If closing your eyes or relaxing the body feels uncomfortable, you can keep your eyes open, stop, or choose another anchor. If you are living with trauma or ongoing anxiety, this practice complements professional care and does not replace it. A licensed therapist can offer support that a worksheet cannot.
The history section notes that much historical writing on meditation promotes establishing safety, that Buddhist teachings often help students separate fear responses from the mind, and that prayers in many traditions reduce fear by releasing anxiety. The notes also point to the Litany Against Fear from Frank Herbert's 1965 novel Dune as an example of a mantra against feelings of threat.
