Lesson 116: Daily Practice of Facing Fear
Duration:70 minutes
Topic Introduction:
Fear doesn't only exist in "major events," but is hidden in everyday life:
They dare not make phone calls, dare not refuse, dare not ask questions, dare not express their true needs.
This course will guide you to transform "facing fear" from a one-time exposure exercise into a small habit in your daily life, so that courage is no longer an outburst, but a continuous, gentle, and sustainable ability.
Why does fear need to be "routinely practiced"?
- The nervous system requires "repetition to remember": Courage is not an epiphany, but rather the gradual process by which the body remembers, "I can do it."
- Low-intensity daily stimulation leads to faster recovery: Small, frequent practice sessions are safer than occasional large exposures.
- Strong cumulative effect:Little by little each day, you can eventually reshape your threat assessment system.
Lesson 116: Daily Practices for Facing Fear, Click to listen to the reading, View the content
Facing fear in a daily routine doesn't mean putting yourself in constant tension, but rather integrating regulation into your daily rhythm so that fear is no longer singular or demonized. Many people misunderstand this during training, thinking that only formal exposure exercises constitute facing fear, while everyday avoidance is ignored. In fact, real changes in the nervous system often occur in these seemingly small but recurring daily choices. The core of daily routine practice is to make facing fear a low-intensity, high-frequency habit, rather than an occasional high-intensity challenge. Mechanistically, the brain learns safety more easily from repetitive and tolerable experiences. When you actively engage in small contacts in daily life—such as lingering a few seconds, taking a closer look, or saying a few words—your body gradually lowers its alertness baseline. The first step is to identify daily triggers that you often automatically avoid, such as making a phone call, walking into a crowd to express needs, or seeking attention. The second step is to narrow down the goal to the smallest achievable unit—not to be completely fearless, but to get a little closer. The third step is to establish a fixed rhythm, repeating the practice at similar times and in similar situations to make the nervous system predictable. It's important to understand that daily routine practice doesn't pursue immediate results; its power lies in accumulation. Even on a day when you're not feeling well, you can still choose minimal actions to maintain direction. In the long run, fear will shift from being the dominant factor to becoming background noise, and your attention will return to life itself. Routine practice also includes daily recovery; after completing a micro-touch, you need to give yourself simple affirmations and relaxation to let your body remember that this is a safe cycle. Facing fear doesn't need to be taken so seriously every time; as it becomes a part of life, fear gradually loses its special status. You are not fighting fear, but reclaiming life.
▲ AI Interaction: Are you willing to face a small fear with a difficulty level of 1 today?
No need for overly ambitious goals.
Simply choose the smallest, least energy-consuming action.
Your body will learn new feelings of security through these micro-exercises.
Choose music with a light rhythm, strong repetition, and simple melody, so that "facing fear" is no longer tense, but like "taking a step" in rhythm.
Listening to 2–3 minutes of rhythmic music before practice can reduce the difficulty and improve motivation.
○ Eastern Healing Tea - Oolong Tea for Refreshing the Mind
Recommended drinks:Lightly roasted oolong tea (such as Tieguanyin or Wenshan Baozhong)
Recommended reasons:It is refreshing and non-irritating, making it suitable as a calming drink for the mind and body before daily practice.
practice:Steep in 85℃ hot water for 3 minutes, take a sip, and your mouth and breathing will become gentle.
○ Stable Dietary Therapy: Tomato and Basil Refreshing Soup (ID116)
As you integrate practice into your daily routine, your body needs a refreshing and non-irritating nourishment to support a stable rhythm. The refreshing taste of tomatoes brings a sense of lightness, while the aroma of basil provides a familiar and relaxing signal. This nourishing soup is perfect for consumption after daily practice, helping the body maintain comfort and resilience amidst continuous challenges. It symbolizes naturally incorporating care and practice into every day.
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◉ Warming and Nourishing Food: Tremella and Lotus Seed Warming Soup (ID 116)
White fungus and lotus seed warming soup is a gentle and nourishing sweet soup with a soft, delicate texture and a light, clear broth. The white fungus releases its natural gelatinous substance after long cooking, creating a smooth consistency; the lotus seeds, with their fine structure, provide a comforting texture after softening. The soup is neither too sweet nor too heavy, making it perfect for warming the stomach and mind in the morning, evening, when tired, or during seasonal changes.
Moisturizing and nourishing Warm and gentle plant gums
I. Recommended Dietary Therapy and Reasons
Recommended dishes:White fungus and lotus seed warming soup (ID 47)
Recommended reasons: White fungus contains natural plant-based collagen and dietary fiber, making it suitable for replenishing gentle hydration during dry seasons or periods of mental fatigue. Lotus seeds, once cooked, have a soft texture and help to gradually stabilize emotions. White fungus soup itself is a lightly nourishing dessert with very low calorie burden, making it easy for even those with sensitive stomachs or those who cannot tolerate oily foods to enjoy. As a daily dietary supplement, it's more like a bowl of gentle "slow energy," providing a soothing sense of calm when tired or mentally scattered.
2. Recipe and Method
Recipe (1–2 servings):
- 8–10 g of white fungus (dry weight, soaked in advance and torn into small pieces)
- 20–25 g of lotus seeds (the bitter core can be removed to reduce bitterness).
- A small handful of goji berries (optional)
- 8–12 g of rock sugar (adjust according to sweetness; you can substitute red dates to enhance the natural sweetness).
- 600–750 ml of clean water
- 2-3 red dates (optional, cutting them open makes them easier to release their flavor)
practice:
- Soak the white fungus for 2–3 hours in advance, wash it and tear it into small pieces; remove the hard yellow root part.
- If lotus seeds have the bitter core, remove them to reduce bitterness; if they are dried lotus seeds, soak them for 30–60 minutes beforehand.
- Add water, white fungus, lotus seeds and red dates to a pot, bring to a boil over high heat, then simmer over low heat for 40–60 minutes.
- During this process, the white fungus will gradually release its gelatinous substance, making the soup thicker and smoother.
- Add rock sugar and goji berries, and cook for another 5–8 minutes until fully incorporated.
- After cooking, turn off the heat and let it sit to allow the soup to naturally become smoother and richer.
- It can be enjoyed warm or chilled as a nourishing dessert, but those with a cold constitution should eat it hot.
3. Small rituals for body and mind
The process of the white fungus slowly releasing its gelatinous substance is like the gradual easing of tense emotions. Observing the gradual and gentle changes in the pot allows one's mind to calm down as well.
When the soup thickens, remind yourself, "I can slow down my pace." This sense of rhythm is itself a gentle adjustment.
As you take your first bite, whisper to yourself, "I deserve to be cared for so gently."“
4. Dietary Therapy Experience Record
- Record your emotions and physical state at the time (fatigue, dryness, anxiety, or need to relax).
- Observe whether you feel warmer or more emotionally stable after consuming it.
- If you drink it for several consecutive days, you can record changes in sleep, dry mouth, or stomach comfort.
V. Instructional Videos (approximately 3–5 minutes)
◉ Video Title:Tremella and Lotus Seed Warming Soup: A bowl of smooth, warming, and comforting everyday dessert.
6. Precautions
- Those with weak spleen and stomach are advised to reduce the amount of rock sugar or omit it altogether to avoid its cooling properties.
- People with diabetes or those who are controlling their blood sugar should pay attention to their total sugar intake and can use a small amount of red dates as a substitute.
- White fungus needs to be cooked thoroughly until soft to avoid it being difficult to digest due to its long fibers.
hint:This sweet soup is intended as a light daily supplement and is not a substitute for medical advice; those with chronic health problems should consult a professional.
○ Seal Carving Practice Suggestions - Lesson 116: Daily Practice of Facing Fear
In this lesson, we will transform seal carving from an "artistic creation" back into a "daily task." Often, we hope to completely eliminate fear through a single, decisive battle, but true healing occurs in the ordinary course of daily life. Seal carving emphasizes "never letting go of the fist, never letting go of the song, never letting go of the knife." The same applies to facing fear; transform it from a "monster that shakes the heavens and earth" into "dust that needs to be swept away every day."
- Introduction to the characteristics of seal carving:
This lesson does not focus on large, sweeping thrusts, but rather on practicing...“"Broken Knife"”In other words, it involves using fine, dense, short knife marks to gradually "gnaw" out lines. This is similar to our daily exposure exercises: we don't aim for instant success, but rather to move forward one millimeter each day. These intensive, tiny actions will eventually accumulate into marks as hard as metal or stone. - Written words (seal text):
Preface: A Memorable Tale - Psychological Intention:
Fear often paralyzes us because of the sheer magnitude of the unknown. The principle of "advancing one step at a time" breaks down immense fear into 365 tiny fragments. Each day, focus only on these fragments. Every extra minute you persevere today is a step forward. Don't seek quick victory, but rather continuous progress. - Knife skills:
practise“"Light Cultivation Method"”After the design is carved, it is necessary to patiently clean the stone chips at the bottom and trim the rough edges of the lines. This process is very tedious, tedious, and lacks any passion.Please enjoy this monotony.When you're dealing with these tedious knife skills, tell yourself: the essence of overcoming anxiety is enduring this "uncomfortable but necessary" tedious process. - Emotional transformation:
Shift from a "heroic battle mode" to a "calm cultivation mode." Stop viewing anxiety attacks as disasters, and instead see them as a stone that needs to be polished every day. Carve whether you're in a good mood or a bad mood, making "facing" it a muscle memory.
Image Healing: Mandala Stability Guidance 116
Imagine this mandala as a finely tuned clockwork or a rotating calendar wheel. Its patterns are composed of thousands upon thousands of tiny, rice-grain-like designs. Don't try to see the whole picture at a glance; focus only on one single rice grain. That represents today. Today's task is simple: settle down within that one rice grain and polish it. No matter how fast the surrounding wheel spins, as long as you hold fast to this one grain for today, the entire structure of the mandala will not disintegrate.
Traditional mandalas typically feature a harmonious and intricately varied circular structure, symbolizing the wholeness of the universe and the cycle of life. By viewing mandala images, individuals can perceive inner peace and strength, achieving psychological balance.
◉ Gaze at the mandala twice, while taking deep breaths.
Lesson 116: Facing Fear in Everyday Life - Guided Drawing
① Action guidance:Draw a line that gradually expands from small to large, symbolizing "increasing difficulty".
② Action guidance:Repeat the same shape with different shades of color to let the body experience "repetition = safety".
③ Action guidance:Leave a blank space in one corner of the image and write down the "smallest step" you are willing to take today.
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○ 116. Daily Fear Practice: Journaling Guidance Suggestions
① What is the "small fear of difficulty of 1 point" that I am willing to face today?
② How did my body feel before facing the challenge? And how did it feel after practicing?
③ Did I discover any parts that were "not as scary as I imagined"?
④ Which micro-exercise would I like to do tomorrow? (Keep it small and feasible)
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Courage isn't about leaps; it's about accumulation. Every little step you take each day will gradually make fear lose its weight.
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