During this time of the pandemic and the uprising triggered by the killing of George Floyd in Minneapolis, we may be feeling what I call a tsunami of emotions. Our flight or fight center of the brain, the amygdala, has been triggered. We may have experienced isolation from friends and family, worry about job loss and collapse of our economic systems, loss of a home, or fear of the future. We may be aware that others are suffering even more than we are: that some of us are experiencing domestic abuse, health challenges, loss of loved ones, homelessness, or helplessness at the size of the challenges we face. Not only are we in the middle of a huge shift as we face climate change and the need for envisioning social justice, from affordable housing to our criminal justice system, from health care to systemic racism, we also are in the midst of an evolution of humankind. This evolution can take us from independent to inter-dependent, from I to we, from worrying about our own stuff to collaboration and cooperation and creating a more just society for all. But if we are resistant or confused or wounded, this may sound like a pipe dream.
On every level, we are overwhelmed. Bombarded by information, some of it true and some not. Connected via the web to the world, both the beauty and tragedies. Conflicted by so many choices to be made. Learning new technology to keep our jobs or demanding universal health care so no one is dying for lack of it.
I have the good fortune to be able to stay home and not feel isolated, due to many connections via virtual reality: podcasts, zoom meetings,webinars, videos, and phone calls. So much so, that sometimes I need a break from the human voice. I have found it challenging to keep up my writing practice and yet, I have written a manuscript during this time. It is called Spiritual Practices to Deepen Creativity, so far. What I have learned is that we can help ourselves by breathing, by slowing down and paying attention to our bodies and breath, and by focusing on gratitude, forgiveness, and service. Now, these are not easy spiritual practices and that's why I wrote a book with a chapter on each one. But I wanted to offer you right away some mindful breath practices that can help self-regulate the nervous system, re-calibrate your heart and mind, and give yourself respite and self-compassion.
I also do yoga through video, walk and sit in the park across the street, eat healthy foods, run an online writing class, and limit my scrolling through the news when I start to feel overwhelmed and exhausted. I fill myself with quiet and entertain myself with shows such as Call the Midwife or Somebody Feed Phil, to uplift my spirits with humor and kindness. Fill your well with what makes your spirit rise. Come back to roll up your sleeves as you are ready.
Mindfulness Practice
1.) Calming Breath
Settle into your chair or wherever you are seated. If you feel comfortable, close your eyes or look downward and inward. Breathe in for the count of 5, hold for the count of 5, then breathe out for a longer count of 7. You can shorten or length this practice so long as the out-breath is longer than the in-breath. You can lengthen the final out-breath to end in a long sigh.
2.) Green Earth, Gold Sky
Plant feet on the floor and let shoulders relax. Close your eyes if you can. Use a visualization: Imagine green light coming up from the earth through the soles of your feet and golden light coming down through your head. As you breathe in and breathe out, green and golden light fill every cell in your body and shine out through your heart. Take 5 long intentional breaths, then come back to the room and open your eyes.
3.) Mindful Listening
Close your eyes if you feel comfortable or look inward. Take some long deep breaths and let breath out slowly. Focus your attention on sounds. What do you hear in the room you are in? What can you hear that is outside the room you are in? What can you hear inside your own body? Continue to breathe in and out and notice the moment when your in-breath becomes your out-breath and when your out-breath becomes your in-breath. When you are ready, open your eyes and come back to the room.
4.) I AM Affirmations
Settle your body comfortably and close your eyes if you feel comfortable or use a soft downward gaze. Take 3 deep breaths in and let them out slowly. Then as you breathe in, say “I AM” and as you breathe out, say “healing.” Do this until you are ready to shift to another word: breathe in “I AM” breathe out “grateful”. Breathe in “I AM”, breathe out “peaceful.” You can repeat the word or move to another word. Continue breathing with affirmations until you feel ready to just breathe a few more times, then come back to the room and open your eyes.
5.) Inner Guidance
Settle into your chair with your feet flat on the ground. Shrug your shoulders, then relax them, wiggle your toes, then relax them. Clench your fists, then relax them on your lap. Maybe roll your head a little from side to side, then relax. Take a breath in and let it out slowly. With each breath, draw in the in-breathe as deeply as you can, hold it for a count of 5, then release it as slowly as you can. On the fifth breath, let your breath out with a sigh. Do that again. Then read this affirmation:
Guidance is not something that we have to gain. It is something to which we attune. Repeat.
Here is the link to my online class:
Heart on the Page is available on Amazon
Available from BookBaby
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