Play the following file only if you can remember something frightening from your past and actually feel the fear. Best to close your eyes and try to get into the feelings so you know they're there. If you can't get feelings, there's no point in doing the exercise. You probably no longer have a problem. But you can use this for any phobia like public speaking or whatever. Just imagine you're in the situation that brings up the fear and then start the message. Then test it after the message and see if the feelings are gone or much reduced.