Hello, valuable being.
I’m glad you’re here.
I read an article on Bloomberg CityLab yesterday relaying staggering statistics regarding mental health and the pandemic. The author, Sarah Holder, shared, “According to an American Psychiatric Association survey from October 2020, 62% of Americans feel more anxious than they did at this time last year, nearly double the rate of the previous year.” I thought to myself, ‘These numbers before the holidays?’ She reveals heartbreaking information about extreme loneliness, teen hospitalizations, and drug overdose.
It’s worth acknowledging – we have all experienced Covid-related trauma and tragedy.
I felt this troubling truth in my bones before reading the data, which is one reason I’m called to cultivate these blog posts.
When life’s circumstances feel overwhelming, one simple action we can take is to focus back inside. Take your attention away from the distractions (the dread) and place it on yourself instead. Even for two minutes, every little bit helps.
In her book Money Magic, Michelle Masters (a teacher I thoroughly respect and admire) speaks to the idea of blessings beget blessings. When we focus on ourselves and feel better (calmer, more at peace, abundant), then there is more ‘better’ (calm, peace, abundance) in the world. The very best gift you can give to others is a present, healthy you.
Many of us tend to place a majority of our attention in the past, future, or both. When we fixate on past events, we commonly experience depression, loneliness, and exhaustion. When we fixate on the unknowable future, we may induce anxiety, worry, and stress. One way to alleviate these acute feelings of depression and/or stress is to pull ourselves away from the past or the future and into the present moment.
Here is a Technique to Bring Yourself to the Present Moment
1. Take a deep breath, then exhale slowly
2. Look – notice five things you see
(the leg of your desk, the leg of an ant, etc.)
3. Take a deep breath, then exhale slowly
4. Listen – notice four sounds you hear
(birds chirping, people chattering, your breath, a fan running, etc.)
5. Take a deep breath, then exhale slowly
6. Feel – notice three physical or energetic sensations
(your bottom in the chair, faint or pounding heartbeat, the breeze, etc.)
7. Take a deep breath, then exhale slowly
8. Smell – notice two aromas with your nose
(moisturizer, a meal cooking, the rain, etc.)
9. Take a deep breath, then exhale slowly
10. Taste – notice something with your tongue
(salt in the air, food particles, toothpaste, etc.)
11. Take a deep breath, then exhale slowly
Breath and celebrate. You did it and are likely feeling more present and calm.
If not, try it again from the top – if that feels available to you. Or maybe take a break and try again in 30 minutes.
If you find yourself frustrated, grumpy, resistant, or otherwise completely over this exercise, that’s accepted and even welcome here too. I trust you are exactly where you need to be. I have plenty of days when breathing feels both impossible and infuriating (thank goodness for the autonomic nervous system!).
Remember to always refer back to you – you know best. If this post resonates with you or if you try the technique (whether it worked swimmingly or was like pulling teeth), we’d love to hear from you. Please post your thoughts and/or experience below in our comment section.
If you enjoyed this post, check out Breathing Exercises for Building Up Your Mental Health and 6 Signs You Might Need More Mindfulness in Your Life next.
Stay curious,
Caroline
Caroline Exner is a Healing Conversationalist and Ceremony Facilitator supporting her clients on their journey inward. Find out more about her work or schedule a session with her here.
Featured image by Maksym Kaharlytskyi. Matosinhos, Porto/Portugal – 18 July 2020: Free outdoor jazz concert in “Casa da Arquitectura” during the pandemic of COVID-19. One woman left sitting on the chair after end of concert.
In-text image by Valeriia Bugaiova. And Breathe – Amsterdam, Netherlands.
