Finding Our New Daily Rhythm
We are in the midst of a global challenge like none of us have ever experienced before. Our daily rhythms have been altered by the rapidly changing uncertainty of the COVID-19 pandemic.
This time is as much a mental health crisis as it is medical. We are being impacted on so many levels, including the physical, emotional, mental, spiritual and financial.
For many, these times feel incredibly overwhelming, scary and anxiety provoking. Especially with the terms “shelter in place,” “social distancing,” and “flattening the curve,” becoming household lingo.
The pandemic is forcing people to “be present.” As a culture, we are so used to the kinetic way of being in the world. We are busy hustling around, getting from point A to point Z, constantly doing, producing and/or moving. A slower state of simply being is not always comfortable, especially for those that are now being forced to feel what is happening within.
We are no longer able to stay distracted, numb or avoid by hanging out in the space between our ears, our minds. The old way of remaining in the cognitive or mental head space as a means of diverting our attention from “what we are feeling,” is challenging many.
As we start to slow down, we cannot help but notice what is actually happening inside the mind/body…many folks are experiencing a range of emotions and discomfort, such as: anxiety, overwhelm, increased stress levels, panic fear, sleep disturbances, changes in appetite, and feelings of isolation, which can lead to depressive symptoms as well as old trauma responses resurfacing.
Therefore, I believe the most important coping skill or technique we can gift ourselves during these times is learning how to REGULATE our NERVOUS SYSTEMS through the practices mindfulness and presence.
The following list of techniques work specifically with the two branches of the Autonomic Nervous System, the parasympathetic (PNS) and sympathetic nervous systems (SNS). The role of the parasympathetic is to inhibit the body from overworking; keeping the body in a calm and restful state, also known as the “rest and digest state.” Whereas the function of the sympathetic nervous system prepares the body for “fight + flight + freeze,” heightened arousal states, danger and the unknown.
Stressful times have been wreaking havoc on our SNS, which is prone to fire up with very minimal stimuli, causing fear and panic. To offset this effect, and to reduce anxiety, we need to stimulate the PNS. The following list highlights specific tools and yogic techniques that act on the vagus nerve that runs from the brain to the abdomen. Research has shown that different forms of “pranayama”, or breath work, can be particularly helpful in activating the parasympathetic and allowing our mind and bodies to enter into a calmer and more relaxed state of “being.”
9 TOOLS for PRESENCE….
Breathing techniques: pranayama, mantra, and box breathing
Meditation
Cognitive Behavioral Techniques (CBT): reframing our thoughts & beliefs; shifting from a negative cognition to a positive. “I am healthy. I am strong. I am taken care of. I am resourceful. I am safe.”
Grounding through the senses
Emotional Freedom Technique (EFT)
Gratitude Practice
Music
Pets
Nature: movement is medicine
As a collective, we are presently being forced to slow down, and “shelter in place,” with this unpredictable pandemic spreading across the world. Therefore, we can view this as an opportunity to dedicate more time to our internal practices, and/or learn new techniques of mindfully connecting with ourselves and others. The above list of tools are just a few of the many options that we have at our finger tips, especially in this day and age of the internet.
Maybe learning how to meditate, or experimenting with the benefits of pranayama is something that has been in the back of your mind. Or, perhaps you’ve been meaning to create a daily spiritual routine, a daily sadhana practice for yourself.
How we decide to fill our days is solely up to us. We can fill our days with diversions, or choose to “be present” with all that is. Maybe ask yourself, “What am I willing to do to optimize my body and mind?” Or, what about bringing mindfulness into your actions by making it a point to connect with loved ones near and far; create quality time with your children, spouse; learn something new, pick up an old hobby, learn to meditate, tend to projects and lists long overdue? I invite you to slow down, breathe and find a new rhythm that ignites a sense of peace, calm and new found presence in your Self.