These times call for us to dig deep in order to access the roots of resilience which lie within all of us. We have entered a period of extraordinary uncertainty in which we are confronted with questions such as: when will this end, how will we recover, and will I be ok? When we have trauma occurring around us, we can feel constantly threatened which puts us into a hyper-arousal fear state. This is a state which activates our fight, flight, or freeze response, causing us to be that much more vulnerable to illness.
But we are not the victims of our fear and we can engage smart precautions rather than reactive responses. We can use the tools of mindfulness to bring us back to a centered state, which allows us to regulate our nervous system, lower our cortisol levels, and feel a renewed sense of calm. We have the opportunity to pause and embrace our social isolation which is actually forcing us to really see each other, show compassion for our fellow man/woman, and recognize the reality of our interconnectedness.
Approaching our emotions with openness and acceptance transforms what initially feels overwhelming and unmanageable, into ultimately building resilience. Using mindfulness techniques to engage our resilience, calm, compassion and awareness will help us be our best in these circumstances. Remember that flowers are still blooming, people are still caring, and in this time of uncertainty there will certainly be unforeseen blessings.
You might want to try practicing the simple loving kindness meditation offered below. Sit comfortably, take three restorative breaths and repeat the four phrase meditation for as long as it takes to feel calmer.
Loving Kindness Meditation
May we be happy
May we be safe
May we be healthy
May we live with ease
Dr. Andrew Weil’s breathing technique 4-7-8 is also helpful in bringing the body into a state of relaxation, and even sleep, if needed. It also gives the lungs a much-needed oxygen boost at this time.
Sit comfortably, inhale through your nose to the count of 4, hold for 7 seconds and exhale to the count of 8 with a whoosh through your mouth. Repeat 4 times.
Check my Resource page for more articles, websites, and podcasts which might feel helpful at this time.
Lisa Pasquinelli, PhD 