I talk to lots of people across the country about how to manage anxiety. One of the first things we all need to do is acknowledge that these are time when there is much to be anxious about. Then we can cope better by putting new strategies in place. One of best strategies to cope with the current high stress level is to practice some kind of mindfulness, intentionally for at least ten minutes a day. The benefits of mindfulness are myriad. Check out the resources at the end of this posting.
I consider these three mindfulness practices: clearing
breath, circular breath and the body scan, to be essential and foundational for
any kind of inner reflection, intentional change and mind/body neuro
re-structuring. If calm abiding can be established, then any kind of personal
change is facilitated.
Calming the brain stem by engaging the somatic responses of
the para-sympathetic systems allows the whole body/mind to slow down and become
present rather than perseverating in worrying thoughts. When the mid-brain can
calm down, this allows the higher functions of the neo-cortex to engage. The
neo-cortex is the place where higher functions are located. These include
language, compassion, being able to take the perspective of the Other, math
skills, logical follow thru skills…all functions you need in these times to
live well.
There three practices bring the mind out of worrying about
the future (anxiety) or obsessing about the past (depression). These practices
silence the unrelenting self-stories that keep us trapped in a negative bias. Mindfulness is also an excellent preparation
for any kind of medical intervention or other stressful events. It is most
helpful to do this scan in a quiet safe environment, but if you can’t access a
quiet, private room, then these techniques can still be used almost anywhere.
Don’t try to drive or operate heavy equipment while doing these practices.
Step One
Bring your body into quietness by straightening the spine
and bringing your attention to your breath. You can take any posture as long as
you are comfortable and your spine is straight-sitting on a mat, in a straight
back chair or lying down. Ensure you will be undisturbed for at least 15
minutes.
Bring your awareness into your spine and make all the
adjustments you need to make it straight, light and comfortable. This allows
the body to breathe without physical posture blocks. Now-take a long breath
into your belly, blow out slowly. You should be able to hear your out
breath-like the sound of a wave or wind. Do this three times
Step Two
For the next few moments, imagine that your breath is coming
into the base of your spine on the in breath, travelling up your spine as you
lungs fill, and then pausing at the crown of the spine until you naturally feel
the need to release. On the out breath, imagine the breath going down the
spine, slowly starting at your crown (7th chakra) until it reaches the root of
your spine again. Pause. Repeat. As you imagine your breath going up and down
your spine, notice areas where you have less awareness. Spend extra time in
these unconscious places-these are typically areas that need more attention.
Step Three
Start the scan by taking a comfortable position, either
sitting, or lying down. If you choose to sit up, ensure that the back is
straight. Say to yourself “For the next few moments, all I have to do is follow
breath and be in my body. If sounds or events arise, I will not attach any
significance to them. Now I will begin come fully into the present moment,
without trying to fix anything. I will just be present. If thoughts arise, I
will gently let them go”
Bring your awareness back to your relaxed body with an even,
unhampered flow of breath through your nostrils. Enjoy the simple awareness of
breathing and relaxing the body. Do not try to control the breath in any way;
just let it sink into the abdomen.
Step Four
Beginning with the feet, bring awareness into that part of
the body. “My feet are relaxing, they are
warm and heavy. Focus on your feet until you feel all tension drain out of them.”
As you begin to release tension from the feet, visualize
them filling up with light (warmth, vitality, calm-your choice), each cell
being infused with vitality and well-being.
Move up the legs to the knees and then the rest of the body.
The sequence that works well is: feet, ankles, calves, thighs, pelvis, abdomen,
chest, shoulders, arms, wrists, fingers, neck, face, and scalp.
Step Five
When you have finished relaxing the whole body, go back to
any part which may still be holding tension and stress. Breathe into the area.
Imagine it becoming light, warm, and relaxed. As you breathe out, say to
yourself “Relax,” and enjoy the
sensation of letting go.
Step Six
If this is preparation for an intervention or stressful
event, now introduce the best case scenario for the outcome. Visualize yourself
coping well with your challenge. See in your mind’s eye the best possible
outcome. Then let it go. Set an intention for the rest of the day (hour, week,
challenge).
Resources:
You Tube Rick Hanson “Hardwiring
Happiness” 13 minutes on the neuropsychology of mindfullness
https://www.elephantjournal.com/2018/09/8-ground-rules-for-better-emotional-self-care/
https://www.gaiam.com/blogs/discover/how-to-be-more-mindful-just-by-breathing-and-walking
https://www.canada.ca/en/public-health/services/diseases/coronavirus-disease-covid-19.html
https://www.cdc.gov/coronavirus/2019-ncov/index.html
https://www.anxietycanada.com/
https://www.rickhanson.net/newsletter-signup/
https://www.youtube.com/watch?v=lyu7v7nWzfo
https://www.youtube.com/watch?v=NOAgplgTxfc
https://www.youtube.com/watch?v=D9H9qTdserM-Also his book
‘Why Zebras don’t get ulcers’ by Robert Saponski
https://tricycle.org/magazine/tonglen-spot/
How to cope with stress:
https://www.youtube.com/watch?v=fx7cpWcF5Nw
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