If we allow them their way, our fears can exert a powerful influence over our thoughts, feelings and actions. Perform this meditation to loosen their grip.

1. Close your eyes and bring to mind one of your deepest fears – for example, the fear of being unlovable.

2. Acknowledge the presence of your fear. just be aware of its existence and observe how it feels without wallowing in it.

3. Now imagine your fear embodied as a caged bird. Notice the appearance of the bird — its shape, the colour of its feathers, the sound of its call and its movements.

4. Visualize opening the cage and setting the bird free, releasing it from your consciousness. As you watch the bird fly away, experience a wave of acceptance washing over you.