Helpful Tools for Self-Regulation

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.
  

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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