(👋 If you missed day 3, read it here.)

Every moment in our lives is a miracle we should enjoy instead of ignoring.

– Yoko Ono

Welcome to Day 4 of Your Mini-Mindfulness Course, Reader!

Wait, wait, wait!

I know you’re eager to become the calmest person in the room and are already putting everything you’ve learned into practice.

That’s amazing—🙏 thank you for helping to make this world a kinder place!

But let me prepare you for something.

As you step out of your comfort zone and try something new, fear will inevitably creep in once the initial excitement fades. It’s completely normal.

Wasn’t there a moment when you decided meditation and mindfulness will transform your life?

Don’t let fear or your ego take control. If you don’t work through them, you risk staying stuck in the same place. Stop and go before you ever see real progress.

I have been there, done that! But I want you to know exactly how to handle it before it hits.

Fear wants to keep you in the familiar where it knows what to expect—It’s a false sense of safety.

But on the other side of this discomfort is more calm, more happiness, and a greater sense of being alive.

You’re not lazy or lacking discipline; you're simply unaware of the fears you carry.

Common Fear Symptoms on Your Mindfulness Journey:

• You stop meditating and distract yourself with other things (Fear of failure).
• You ask, “Why isn’t this working yet?” and conclude it doesn’t work for you (Self-doubt).
• You stop mid-session because it feels too uncomfortable (Fear of discomfort).
• You keep postponing sessions and never start (Fear of failure).
• You overthink the perfect routine, setting, music, or time and never begin (Fear of failure).
• You believe you don’t have what it takes to live like a meditator (Self-doubt).

If any of this sounds familiar, know that the only way to overcome these fears and limiting beliefs is to move through them.

Every obstacle is an opportunity to discover and dismantle one of your limiting beliefs. These beliefs are buried deep within us, often holding us back in ways we’re unaware of.

To go faster, we first have to slooow dooooown.

Now that you know fear is present, here's what to do about it:

Stay mindful—be the observer of your fear. Don’t judge or beat yourself up.

Acknowledge the part of yourself that’s trying to protect you, but don’t identify with it. By doing this inner work, you’ll begin to release your fear.

I’ve developed the S-O-U-L Method to guide you through this process:

• Stop: Pause when you experience any of the above symptoms and bring awareness to the situation
• Observe: Reflect on your thoughts. What are you feeling? What storyline is present? Is it true? Take a deep breath.
• Untie: Imagine you’re standing behind a waterfall. You are the observer, and the water is your stream of thoughts. Recognize that you are not your thoughts. Detach yourself from them.
• Let go: Accept your thoughts and emotions. Sit with them, even if it feels uncomfortable. Then, let your thoughts pass by, just like the water in the waterfall. After about 90 seconds you’ll feel better. According to Harvard brain scientist Dr. Jill Bolte Taylor, it takes only 90 seconds for an emotion to pass if you simply notice it.

(You can use the S-O-U-L method to handle any tough emotion or fear coming your way.)

By detaching from your fear, you remove its control over you, like cutting an invisible string.

I know this may sound cliché, but if you’re struggling, it’s a sign that you need to work on your mindset. Something is holding you back.

Now you have the tools to do the inner work and become the person you’ve always wanted to be.

Most people will continue their lives without fully addressing their fears. I know you're one of the few that do because you are still here. You’re committed to this journey.

Thanks for doing the inner work.

Now take one more minute just for yourself and watch your breath, watch the thoughts that come up. When you get distracted, gently come back to your breath.

In the end thank yourself for reading this text and showing up and doing the work. 🙏 It's only one minute but it matters, it makes a difference.

Can you feel it?

Love,

Karo

PS: I know that’s a lot to take in let me know if you have any questions. On day 5, we will dive into 3 powerful ways to bring mindfulness into your busy life!

PSS: Want to release limiting beliefs and emotional blocks, letting go of past pain and patterns that no longer serve you? Join the Zen Mind priority list and finally create the life you always wanted like Deborah. There’s an exclusive bonus waiting for those ready to take action.

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