1. Meditation with the mantra

• Find a calm space. Sit or lie down in a comfortable, quiet place where there will be no disturbances.
• Breathe deeply. Take slow, deep breaths, inhaling through the nose and exhaling slowly through the mouth to calm the nervous system and reduce the body’s stress response.
• Repeat the mantra. Silently or softly repeat “pure mind, I release my fears”.
• Focus on the feeling. As you repeat the words, imagine the mind becoming clear and tranquil. With each exhale, visualize releasing a fear, worry, or insecurity.
• Observe thoughts without judgment. If other thoughts or feelings arise, simply notice them and then gently return focus to the breath and the mantra. The goal is to see thoughts as passing mental events, not as absolute truths.

2. The “noting” technique

• Notice the thought. When a fearful thought comes up, briefly and gently “note” it by naming it in the mind. For example, if you worry about a future event, just think “worrying”.
• Return to your focus. Once the thought has been noted, let it go and shift attention back to the breath or the mantra. This practice changes the relationship with the thought, so there is no holding on to it or reacting to it.

3. Progressive muscle relaxation

• Find a comfortable position. Lie on the back or sit in a comfortable chair.
• Focus on one muscle group at a time. For instance, begin with the feet. Tense the muscles tightly for a few seconds, then release them completely.
• Notice the difference. Pay attention to the contrast between the tension and the subsequent relaxation.
• Work your way up the body. Progress from the feet to the legs, abdomen, chest, arms, hands, neck, and face. This can be combined with repeating the mantra.

4. Positive visualization

• Create a mental safe space. Imagine being in a tranquil place, such as a beach, a forest, or a cozy room. Engage all senses in this mental image.
• Visualize the release of fear. Imagine a fear leaving the body as a wisp of smoke or a dark cloud with each exhale. With each inhale, picture yourself filling with light, peace, and clarity. 

5. Grounding techniques

• Try the 5-4-3-2-1 method:
  • 5: Name five things that can be seen around.
  • 4: Identify four things that can be felt or touched.
  • 3: Listen for three things that can be heard.
  • 2: Acknowledge two things that can be smelled.
  • 1: Note one thing that can be tasted. 

6. Journaling

• Write down fearful thoughts. Put a name to what’s making you anxious, then write down everything that the “fearful voice” is telling you.
• Challenge your fears. Look at what has been written and ask yourself if these thoughts are necessarily true. Consider a new perspective.
• Affirm a new reality. Write what you would like to believe instead. For example: “I am ready and willing to bring in more supportive and loving thoughts”. 

To “release your fears” and gain a “pure mind,” you can use practical techniques such as deep breathing, challenging negative thoughts, and gradually exposing yourself to feared situations, as well as spiritual practices like prayer and studying scriptures if they align with your beliefs. Mindfulness and visualizing happy places can also help calm the mind, while physical actions like taking a break or taking a small step toward your fear can build courage and confidence.