I feel afraid

1. नेहाभिक्रमनाशोऽस्ति प्रत्यवायो न विद्यते।स्वल्पमप्यस्य धर्मस्य त्रायते महतो भयात् ॥2.40॥

   nehābhikramanāśo'sti pratyavāyo na vidyatesvalpamapyasya dharmasya trāyate mahato bhayāt

   Krishna says: on this path no effort is ever wasted and there is no harmful reverse. Even a little practice of this dharma protects you from great fear.

   Try this today

   Choose one good habit and do just a tiny version of it today, two minutes of reading or one kind message. Small counts.

   ▶ ListenListen & repeatChant along1×3×11×21×108×Slow

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2. वीतरागभयक्रोधा मन्मया मामुपाश्रिताः।बहवो ज्ञानतपसा पूता मद्भावमागताः ॥4.10॥

   vītarāgabhayakrodhā manmayā māmupāśritāḥbahavo jñānatapasā pūtā madbhāvamāgatāḥ

   Freed from craving, fear and anger, absorbed in Krishna and taking refuge in him, many have been purified by the discipline of knowledge and have reached his state of being.

   Try this today

   Each time craving, fear or anger rises today, name it silently, take three slow breaths, and then decide what to do.

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3. मा ते व्यथा मा च विमूढभावो दृष्ट्वा रूपं घोरमीदृङ्ममेदम्।व्यपेतभीः प्रीतमनाः पुनस्त्वं तदेव मे रूपमिदं प्रपश्य ॥11.49॥

   mā te vyathā mā ca vimūḍhabhāvo dṛṣṭvā rūpaṃ ghoramīdṛṅmamedamvyapetabhīḥ prītamanāḥ punastvaṃ tadeva me rūpamidaṃ prapaśya

   Krishna says: Do not be afraid or bewildered at seeing this terrible form of mine. Free from fear and with a glad heart, look again at my familiar form.

   Try this today

   After facing something scary today, deliberately return to calm: sit, breathe slowly for one minute, and remind yourself, 'I am safe now.'

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4. अभयं सत्त्वसंशुद्धिः ज्ञानयोगव्यवस्थितिः।दानं दमश्च यज्ञश्च स्वाध्यायस्तप आर्जवम् ॥16.1॥

   abhayaṃ sattvasaṃśuddhiḥ jñānayogavyavasthitiḥdānaṃ damaśca yajñaśca svādhyāyastapa ārjavam

   Krishna begins describing the divine qualities to Arjuna: fearlessness, a clean and sincere heart, steady commitment to knowledge and spiritual practice, generosity, self-control, worship through offering, study of sacred texts, disciplined effort, and straightforwardness.

   Try this today

   Pick one task you have been avoiding out of fear and take the first small, honest step on it before noon.

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5. अनन्याश्चिन्तयन्तो मां ये जनाः पर्युपासते।तेषां नित्याभियुक्तानां योगक्षेमं वहाम्यहम् ॥9.22॥

   ananyāścintayanto māṃ ye janāḥ paryupāsateteṣāṃ nityābhiyuktānāṃ yogakṣemaṃ vahāmyaham

   Krishna promises that for those who think of him alone and worship him with constant devotion, he himself takes care of their welfare, bringing what they lack and protecting what they have.

   Try this today

   Write down one worry about the future. Next to it, write the one step you can take today, take that step, and let the rest go for now.

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6. मच्चित्तः सर्वदुर्गाणि मत्प्रसादात्तरिष्यसि।अथ चेत्त्वमहङ्कारान्न श्रोष्यसि विनङ्क्ष्यसि ॥18.58॥

   maccittaḥ sarvadurgāṇi matprasādāttariṣyasiatha cettvamahaṅkārānna śroṣyasi vinaṅkṣyasi

   With your mind on me, you will cross every difficulty by my grace. But if out of ego you do not listen, you will be lost.

   Try this today

   When good advice comes your way today and your ego resists, listen fully and try it once.

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7. सर्वधर्मान्परित्यज्य मामेकं शरणं व्रज।अहं त्वा सर्वपापेभ्यो मोक्षयिष्यामि मा शुचः ॥18.66॥

   sarvadharmānparityajya māmekaṃ śaraṇaṃ vrajaahaṃ tvā sarvapāpebhyo mokṣayiṣyāmi mā śucaḥ

   Setting aside all other duties and supports, take refuge in me alone. I will free you from all sins; do not grieve.

   Try this today

   When you feel weighed down by guilt or fear today, sit quietly, say 'I take refuge,' and let yourself feel held.

   Study 18.66 in depth →

If you are in deep distress or having thoughts of harming yourself, please talk to someone you trust or call India's free Tele-MANAS helpline on 14416.