Let's move forward with empathy, self-compassion, and connection.
Like most people I know, sleep eluded me for much of last week leading up to this historic election. The good news is that I have a meditation practice and mantra to which I always come back. Much of Western meditation practice focuses on mindfulness – -noticing thoughts and, hopefully, quieting the mind by focusing on the breath. My 11th book, Meditation Station, deals directly with this concept. Our breath is always with us—wherever we go—and we can always return to it. The idea is to not get whisked away by our racing train of thoughts which often contains unwelcome passengers like anxiety, worry, regret, blame and anger. Thoughts provoke emotions to arise, but they do always pass. Like trains, they will move on and disappear down the tracks if we don’t get on board and go with them. Instead, turn your focus towards your breath. Breathe in for a count of, say four, and then pause for one or two counts and exhale for five or six (longer than the inhale). By doing this, we lower our heart rate and decrease anxiety, fear, etc. almost immediately. Go ahead. Stop reading and take two of these “swing” breaths. Picture a swing, with the pause you have mid-air. Feel the air fill your belly and lungs, hold it for a split second, and then LET IT GO in a long exhale. Repeat.
You Do You: In the midst of a pandemic, the election transition and violent racial tensions, we all have projects, work, family and hobbies that keep us busy. Focus on what you do well, and on who you love, so you can live your best life in the eye of the storm. Are you a passionate gardener? Plant some seeds. Do you love to dance? There are a million Zoomba classes on line. Wood worker? Sand away. If you’re fulfilled by volunteering for a cause, more power to you. Find your happy space, your haven, and make that a touchstone every day—or as often as you can
Gratitude for the Really Small Things: In California, Oregon, Louisiana, Iowa and other states, the fires, floods, derechos and hurricanes have been frighteningly devastating. If you see a blue sky, take a walk. If you can breathe clean air or drink pure water, be thankful. Don’t take the little stuff for granted. A pretty flower or beautiful bird, drink it all in! On my most recent trip (which feels like a lifetime ago now), I kept a list in my phone of 1-2 great things that happened that day. A gratitude journal is ideal, but the notes of your phone will suffice. Or…just stopping to acknowledge and appreciate the positive things that happened each day.
To read more of Susan B. Katz' article, please click here.
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