Dear gorgeous humans,
I'm writing to you with some reminders of how to support the nervous system at this time- your own and others'.
In the midst of chaos, fear, grief, devastation, anger, how can we find our feet on the ground, our heart center, our breath? To anchor ourselves in truth, kindness, caring, and love? To soothe and calm our spirits so that we may think and act with clarity, to feel joy and hope so that we can move toward our visions for healing the world?
As I sit here thinking about how can I articulate the frustration and despair that I know so many of us are feeling, I am watching a beautiful white butterfly (the internet tells me it is a cabbage white butterfly) with grey markings on its wings hover over some lavender growing in my garden, as the sun shines on me. Yes, I am so lucky to be able to have this moment. And also, we all need these moments, however and whenever we can find them, no matter how fleeting. Just a breath, or longer if you can.
I thought maybe it would be helpful if I compiled a little review of practices that can help us stay centered and grounded and kind and courageous in these times. I know for myself, it is so imperative to have frequent reminders!
So, here we go:
1) Come in for acupuncture, massage, herbal medicine, essential oils, hypnojourney, and more! Each of these things is a science and time tested modality that has direct impact on our brains, bodies, nervous systems, emotions. The alchemy of your own healing power and potential with the support of these ancient practices, and the magic that takes place in a healing session, is a combination that can't be beat. I especially recommend weekly acupuncture sessions as an ongoing health maintenance on all levels!
2) Breathing. Longer exhales are especially grounding. The physiological sigh (or cyclic sighing) is one potent way to access an immediate calming effect on body and brain: 2-3 short/deep inhales through the nose, followed by a very long exhale through nose or mouth. Other methods are the 4-7-8 (breath in for 4, hold for 7, out for 8) breathing technique, or breathing in for 6-8 seconds and out for 8-10 seconds. Or, keeping in and out breaths even (breathing through the nose if possible), and just having each breath be slow (6-10 counts), moving through the belly and diaphragm, as deep and easy as is possible, can also be helpful for both calmness and alertness.
3) Feel your heartbeat. See if you can sense your heartbeat. Just this simple exercise has a powerful effect on the vagus nerve and with practice can help regulate our heartbeat and emotions. Also, laying a simple hand on your heart (and/or belly, and/or forehead) promotes release of oxytocin and helps us feel soothed, loved, and nurtured. Accompany this with kind words and loving feelings toward yourself for an even stronger effect. HeartMath meditation is a wonderful heart-centered practice, of simply feeling love (or care, or gratitude) in your heart center, as you breathe in and out. Studies show that even practicing this simple technique for a few minutes at a time can have powerful affects on heart health- both physical and emotional.
Plus:
Feeling your feet on the ground. Connecting with other humans, animals, plants, nature (as much as you can- whether this is a moment with a house or sidewalk plant or some birds outside your window, or trip to the forest or ocean). Exercise. Sleep. Spending time outside in the sunlight, darkness at night. Music. Dance. Singing. Humming! Noticing beauty. Letting your senses center you- what are three things you see, one thing you hear/smell/taste/feel? Or, what are all the green things or blue things you can see if you look around you? Self-touch and massage, especially on face and arms and hands and chest and belly. Meditation, in whatever way works for you- NSDR, yoga Nidra, HeartMath, RAIN, so many ways and kinds that can be beneficial- be in touch for more guidance around this (and it's called a practice because it's not easy for anyone; it's not about not thinking, it's about bringing your attention back when you do). A cup of tea (maybe chamomile or lemon balm or mint or ginger?). Smelling a rose or lavender or rosemary or chamomile or jasmine or anything else you like... Or put some soothing lavender essential oil (or another essential oil you like on your temples... Having a 5-15 minute practice when you wake up each day (before looking at your phone) of walking or dancing or praying or breathing or meditating. Doing something kind for someone; showing up. Gratitude practice. Feeling all your feelings and being a good friend to yourself. Anything that brings you true joy or hope for humanity. Noticing anything that gives you pleasure or beauty or contentment and savoring/deepening the moment for 10-20 seconds or more. Letting your visual focus shift into a panoramic gaze. And so many more...
With blessings of love and healing,
Shoshana
PS We are in the season of the Heart, the Fire Element.. If you would like to learn more, please check out the Elements page here