Finding Strength in the Litany Against Fear: How Dune’s Wisdom Helps Me in Challenging Times

The First Encounter with the Litany Against Fear

The first cool thing I learned from Dune when I first read it was the Litany Against Fear:

“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 its path
Where the fear has gone, there will be nothing
Only I will remain”

This powerful mantra from the Bene Gesserit sisterhood, known for their influence over politics, great houses, and even the emperor, emphasizes their philosophy: “If one could control oneself, ultimately one could control the universe.” They use this litany to recompose themselves when facing fear. And I’ve found that it works for me, too!

The Power of Words

In my previous post, I talked about reflecting on the Alphabet of the Heart during meditation. Focusing on each word and feeling the thoughts it contains helps me connect deeply with the emotions and reflections they evoke. Words are carriers of information; immersing yourself in positive words can support, comfort, and encourage you, while negative words can shape a grim reality.

Mindfully connecting with words—whether it's a single word, a sentence, a poem, a literary piece, or a quote—allows you to feel their power. You can sense the emotions they bring, hear the sound they produce, and even guess the writer’s personality. The Litany Against Fear works in the same way. This powerful set of words helps you confront fear, provided you focus on the information it conveys. And let’s be honest, I learned it because it’s incredibly cool.

How the Litany Supports Me

The time this litany gave me the most support was when my mom had a major surgery. The operation was very dangerous and would take 13 hours. We were all terrified. My dad and brother were anxious, and my wife and sister-in-law cried the night before the operation. We waited outside the surgery room, starting at 6 a.m. I was shaking, my head spinning, and my wife held my hand with a worried face. I couldn’t stay in this state for the next 12 hours.

So, I closed my eyes, took a few deep breaths, and started reciting the Litany Against Fear in my mind. I spoke slowly, word by word, feeling each one, extracting every piece of information, and drawing support from them. I realized that “Fear is the mind-killer.” There’s nothing to fear because you can’t control everything. When things happen, you just face them. It’s a waste of mental energy to fear.

In that moment, I felt a surge of courage to face whatever would come. I was peaceful, fully present, feeling my emotions, and facing the unknown without fear. Thankfully, it ended well. My mom got through the operation and healed well. Almost a year later, we’re planning a family trip to Bangkok next week!

Using the Litany in Everyday Life

My brother and I are both huge Dune fans, and he learned the litany too. We sometimes share how we use these words in various situations. My brother recites the litany when he goes to the dentist, and I say it before interviews or presentations. Sometimes, it’s before killing a giant cockroach, eating something unappealing, walking in the dark, or watching a horror movie. There are so many things that scare us!

Exercise: Feeling the Power of Words

You can practice feeling the power of words too. The secret sauce is still mindfulness. Mindfully and focusfully connecting with words lets you feel their information and emotion. This works not just with the Litany Against Fear, but also with other words, paragraphs, and litanies.

1. Read Dune (optional, but highly recommended).
2. Take a few deep breaths to bring yourself to the present.
3. Once calm and focused, start reading the words.
4. Feel the words slowly, one by one, sentence by sentence, back and forth.
5. When you feel something—thoughts or emotions—move to the next part.
6. Repeat until the full piece is done.

This practice expands your mind's playground, enhances your reading enjoyment, and provides emotional support when facing life’s challenges.