Fear places us in the past, which is gone: Or in the future, which is not yet ours.
The exercise given to you by DKOT actually places you in the present moment. It shifts your attention to the object you chose to focus on which is now in your memory, where you can easily retrieve it. Now, even when the object itself isn’t with you, you can simply: 1. Close your eyes, 2. Breathe out gently three times and 3. See the image of your Focus Object in your hand. Examine it as previously instructed by DKOT. Then Stay With It for a long moment. 4. Breathe out one time and open your eyes.
By shifting your attention to the image of the object you shifted your attention away from fear. Without your attention the fear left.
EXPERIENCING HOW THIS STOPPING EXERCISE WORKS IN PUBLIC
Let’s say there was a bully who thought it was fun to mock you in the playground. Now you’re an adult standing with a group of friends at a party. You see the bully entering the room and feel the fear inching up on you. This could be a fight-or-flight situation. Or not! You’ve been practicing the DKOT exercise — but you ask yourself “what good does it do now that I’m not at home?” It does everything for you. Just do it! Please! You know what your focus object looks like: You have a memory of it in your mind from practicing. 1. Close your eyes, see, feel, sense and know your focus object is secure in your memory. 2. Calmly allow its image to come into your mind. 3. Examine it for a long moment. 4. Feel the fear leaving you. 5. When you sense the fear has gone, Gently breathe out one time and open your eyes!
Know now how you can control the fear at any moment from any place!
Note to someone who may be reading the exercise to you: Imagery works best when you pace it as if it was a conversation.
Less Is More In Imagery. Try Not To Stay In The Imagery For More Than 60 Seconds After the Image Has Appeared. (Repeat 3 X a day for the first three days, before breakfast, lunch and dinner.) To enhance the experience, draw a picture of your Imagery result and watch how it may change from day-to-day. I’ve used a spiral-bound notebook for this, drawing the pictures side-by-side.(I’ve found Imagery to be very forgiving. If you miss a session’s time, do it as soon as you can after you remember. The most important time, of course, is as soon as you feel a fear episode coming on. Try not to schedule your regular Imagery immediately after a meal, unless an episode is coming up.
P.S. DKOT is still hard at work. Move him along in his process by closing your eyes and sending him your best wishes.