Mindful Impressions

Staying Grounded and Spacious During Prolonged Times of Difficulty

4/18/2020

View of Middletown valley, California.

Our tendency during times of threat—perceived or actual—is to shift into anxiety or survival mode. We’re hardwired for this. Our negativity bias goes on high alert and is on the look out for threats, what’s wrong, what’s out of place, what isn’t working. As part of this, today we may find ourselves fixating on social media or news reports or other stimulating media that can support activation of stress and anxiety in our hearts, minds and bodies.

So, how do we remain connected to our best resources—a vibrant, healthy body; a clear mind with access to deep wisdom; and an open and loving heart—to meet and navigate through difficult times, particularly extended ones, such as the Covid-19 situation?

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Helpful Tools for Self-Regulation

3/23/2020

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Besides a mindfulness practice, that helps balance and re-regulate heart, mind and body, here's a few more ways to support yourself during sequestration from the Covid-19 situation:

Be mindful of information: We can easily get overstimulated with the amount of information available today. Limiting exposure to once or twice a day for brief periods can keep you in the know while not overloading your nervous system.
Ground into your body: Information can take us into our head and disconnect us from the wisdom and experience in the body. Start and end your day with embodying practices (like yoga, meditation, qi gong, etc.) that help you stay connected in your body throughout the day. Take mini embodiment breaks to check in and reconnect.
What are you cultivating? Taking time for a brief check in through out the day can help you notice what is being cultivated by your actions and attention. Add to that a brief inquiry of what you'd like to be cultivating to help you reset your intention for the rest of the day.
Structure: Most of us are used to a scheduled life, but even if not, adding a little structure to your day can create a sense of safety and security during these times of not knowing.
Solitude: We may not be used to being together with our family or friends 24/7. Taking time out for just yourself can help you gather thoughts, reflect on your own experience and decide what you need to take care of yourself. Quiet time outside, journaling or resting can be a nourishing break.
Connection: Chosen solitude is different than isolation. If you are alone, or you know someone who is, reach out for meaningful connection. Co-regulation is important for our nervous system and is best when it includes sight and sound. Whether you can or can't see each other, use your voice and words to create soothing conversation. "I'm here," "I'm present with you right now," "It's good to be with you right now." If you can connect with face and eyes being seen all the better.
Soothing supportive touch: Hugs, shoulder rubs, and gentle caressing can create a sense of ease and connection. Alone? Gentle touch, holding or caressing with a conscious attention and intention of kindness can bring a cherishing warmth. Bringing hands to the heart, cradling the face or holding yourself in a hug while offering soothing self-talk can bring relief to tensions and concern.
Guided meditation or mindful talks: When the mind is busy or scattered, it can be difficult to practice. There are thousands of options for guided talks or meditations online. Find a voice and topic that resonates and give yourself this gift. Here's one to get you started...Guided Meditation to Help Calm Anxiety.

JoAnn Saccato, MA, is a certified teacher with the Mindfulness Training Institute, life coach, author and consultant. She is the author of Companioning the Sacred Journey: A Guide to Creating a Compassionate Container for Your Spiritual Practice and Mindful and Intentional Living: A Path to Peace Clarity and Freedom.

Mindfulness is an umbrella term used for a large body of popular health and wellness practices based on purposefully bringing a curious, kind and non-judgmental attention to moment by moment experience. It is a scientifically proven approach that helps reduce stress and stress-related illnesses, increase focus and attention, decrease incidences of and relapses with depression, reduce anxiety, reduce relapses in addiction, and aids in sleep and digestive disorders. It has also been shown to increase well being, life satisfaction and happiness, as well as improved social relationships.

You can reach JoAnn at JoAnn@MindfulAndIntentionalLiving.com. To follow her visit: www.MindfulAndIntentionalLiving.com

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There has never been a better time to practice mindfulness!

3/14/2020

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Photo by Philippe Moes/Biosphoto/Minden Pictures

It's unthinkable to believe there is anyone on the planet not affected by current world events. Whether it is Covid-19, the wild swings of the stock market, the impact of each of these on availability of food and household items, the environmental crisis, the upcoming elections, the social, political and economic divide in the United States--the list could go on and on and this doesn't even include personal circumstances and situations!

One of the major truths of our nature--that we are wholly interdependent and connected--may have never before been so readily apparent as it is today. And sometimes it takes a crisis of global proportions to bring this to light.

Learning to distinguish and discern accurate information and appropriate response takes the very best our mind, heart and being has to offer. Yet, when we are triggered into fear and anxiety about the future, we end up operating from the part of our being that is least equipped to make reasoned decisions. Those reactions are excellent when the threat is imminent, but can fail us miserably when it isn't.

This is why a mindfulness practice can be our saving grace in times like these. Not only does it anchor us to the present moment, lessening the likelihood we drift off into scenarios of catastrophic proportion that most likely won't occur but will trigger us anyway into fight, flight or freeze, but it gradually increases the space between our experience and our reaction.

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Plagued with Anxiety? These Simple Tips Can Help.

10/4/2019

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It's one thing to have an anxious moment or two throughout the week. Or even, as happens for me from time to time, to be gripped with anxiety to the point of being unable to get out of bed. The potential terrors of what the day may bring haunt my mind, sending my body into fight, flight or freeze mode. Usually, it's freeze. Frozen under the sheets I think 'Maybe. Maybe if I just stay in bed things will be alright.'

Anxiety is a necessary and important part of our body's survival system. It helps us think about and prepare for the future. It's the part of us that squirrels away resources for the winter and prepares for the worst.

But if bouts of anxiety either paralyze us and keep us from our daily activities, or occur so often we're plagued by them, then something may be amiss in our body's survival systems. It may be an important time to reach out for help.

From a mindfulness perspective, anxious thinking can be seen as another thing that brings us out of the present--most likely safe--moment. In fact, using our mindfulness practice can help assuage spiraling anxiety. With mindfulness we can also come to understand that anxiety really isn't about us, personally, it's a survival mechanism that happens on it's own.

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