I must not fear.  Fear is the mind-killer.  Fear is the little-death that brings total obliteration.  I will face my fear.  I will permit it to pass over me and through me.  And when it has gone past, I will turn the inner eye to see it’s path.  Where the fear has gone, there will be nothing.  Only I will remain.

With the resurgence of Frank Herbert’s Dune series popularity due to the critically acclaimed first two Dune movies directed by Denis Villeneuve, I see an opportunity to highlight the Litany Against Fear—words recited in life-threatening situations by the Bene Gesserit, a secretive, ancient and powerful matriarchal order of women.  I remember being impressed with the Litany when I first encountered it in Dune in 1965.  I memorized the litany and relied upon it on many occasions in my early adult years.

Since this blog is mainly about the ego and its fear-based thought system, (See A Path to Fearlessness: The Five Truths, How to Have a Fearless Day, and Fearful or Fearless?: Your Two Faces), this litany can help you face your fears.  However, one litany does not fit everyone, so I will propose guidelines for developing a litany against fear that works for you.

Mantras are another effective tool for dealing with fear.  I was first introduced to a mantra when I began practicing Transcendental Meditation in the 1970s.  Mantras are typically devotional invocations or prayers to divine beings such as Hindu gods, Buddhist figures, Jesus, Mother Mary, and many Christian saints.  A mantra is usually used to enter a meditative state of mind, but it can also be an effective tool for facing fear.

What Is the Difference Between a Litany and a Mantra?

The main difference between a mantra and a litany is the length. A mantra usually consists of one to four words, while a litany has one to four phrases or complete sentences.  A mantra often is a nonsensical sound, usually one syllable, that has a soothing, calming effect, whereas, a litany relies more on the meaning of the phrases or sentences to impact a person’s state of mind.  A mantra is usually practiced daily, whereas a litany is used episodically to cope with specific situations.

When using a mantra or litany, there are other factors to consider.  First, they are most effective if recited in a quiet, comfortable place.  Second, a comfortable, upright position is recommended.  Third, they work best if recited while practicing deep breathing.  When all these conditions are met, mantras and litanies are powerful tools for facing fear.  However, under some circumstances you may not have the luxury of these conditions, but use them anyway. 

When To Use a Mantra or Litany

Although I have not practiced Transcendental Meditation regularly for a long time, when stressed, I sometimes return to reciting my mantra.  If I am overly tense and preoccupied, I find a quiet, comfortable place, get in a relaxing but upright position, begin deep breathing, and start reciting my mantra.  I use the mantra to help me return to a calm, peaceful state of mind which may take 15 to 20 minutes.

If I am in a specific fearful situation I rely on one of two litanies I have developed.  The first one is this:

Peace.

Peace, like a river.

Peace, like a river washes over me.

Peace, like a river flows through me.

Peace, like a river, buoys me.

Peace, like a river.

Peace.

Peace and fear are mutually incompatible states of mind, so becoming peaceful gives me the calmness, clarity, and focus to deal effectively with the fearful situation.  For example, I recall a couple of years ago when my partner and I were hiking in a tree-covered, mountainous area.  Our goal was to reach an elevation with a spectacular panoramic view.  We kept climbing higher and higher, but no such view materialized. Finally, we came to a gigantic rock with steep sides and a flat surface on top.  We decided to climb the side of the boulder to see the view and to eat our packed lunch.  Once on top, we saw no panoramic view.  Although disappointed, we decided to stay to eat lunch.  While eating, I noticed how steep and treacherous the sides of the boulder were.  I began thinking how hard it would be to slide down without falling backward and landing flat on our backs!  I saw images in my mind of both of us falling and sustaining serious injuries.  I began perspiring and having shortness of breath.  Realizing that I was nearly having a panic attack, I started reciting my litany.  It calmed me, and after finishing our lunch, we slid back down the boulder without incident.

Here is my second personalized mantra:

I am not a body.

I am free.

I am as God created me.

I am spirit.

This short litany is drawn from my spiritual platform A Course in Miracles.  A Course in Miracles consists of a lengthy text, a Workbook for Students consisting of 365 lessons, and a Manual for Teachers.  The workbook lessons are designed to move readers from their fear-based ego thought system to a fearless, valid thought system based on truth.  Each lesson begins with a heading that can be used as a mantra or litany depending on its length.  The litany above consists of four different lesson headings.  Some other examples of lesson headings that could be used as litanies are “Only my thoughts can hurt me,” “I could see peace instead of this,” and “There is nothing to fear.”  Most of the lesson headings and the lessons themselves are antidotes against fear.  

I use this litany for different purposes.  Most frequently, I use it if I awaken in the middle of the night and cannot get back to sleep because of all the anxiety-provoking thoughts I might be listening to.

Personalizing Your Mantra or Litany 

I will end this article by giving you tips for choosing a mantra or developing a litany.

 Mantra

          > Keep it short, from one to three words

         > Make sure it has a pleasing, soothing sound for you.

         > Choose a word that phonetically imitates, resembles, or suggests Its meaning such as peace, soothe, or receive.

Litany

         > Develop it for a specific fear such as a fear of public speaking or test-taking anxiety.

         > Or keep it general like the Bene Gesserit litany to address fear of any kind.

         > Develop it so it flows smoothly perhaps building momentum so it has a robust, empowering finish.

         > Memorize the litany and place it in your heart so you can access it whenever needed. 

Fear is indeed the mind-killer that threatens us all.  Arm yourself with these simple tools as you move toward becoming a fearless person.