My heart is with you. I am taking time to tend to my body and heart (2 weekends back to back of online retreats with my teachers) as well support the collective (dropping off gloves at Virginia Mason, keeping my social distance and checking in with loved ones). My hope is that this newsletter can bring you some peace and ease in this uncertain time, which is every moment, even though it has been particularly magnified for many right now.
Here are some very common and normal experiences you may be having:
1. Sadness and mourning
2. A sense of free falling
3. Happiness about the opportunity to slow down
4. Guilt
5. Despair
6. Anger
7. More easily frustrated
8. Overwhelm
9. Easily distracted
10. Not able to focus or retain information
11. Tight muscles
12. Gratitude
13. Difficulty sleeping or sleeping more than usual
14. Numbing out
15. Irritability
16. Awe
17. Trouble balancing (physically as well as mentally)
18. Lethargy
19. Rumination
20. Fear
All of these are normal and OK. And, of course, these may not be the only experiences you are having. Maybe you are experiencing something not on this list. That is OK too. We all have unique nervous systems that process uncertainty and crisis in different ways. The more we can allow our bodies and hearts to go through whatever we are experiencing without “shoulding” on ourselves (i.e. I should feel more clearheaded or I shouldn’t feel happy right now,) the more we can be fully present to ourselves and others.
Here is a guided practice for you around allowing the arisings of your experience:
Here are some other meditations I have recorded throughout the years that you can use if they are helpful.
Here are some other things I have been doing to support my nervous system as it moves through the waves of emotions, thoughts, feelings and sensations. If they sound like they may be useful to you, try them out:
1. Rocking back and forth. Find a rhythm that feels soothing to your system.
2. Orientation. What do you see? Hear? Smell? Taste? Feel?
3. Hugging trees.
4. Taking social media and news fasts. I try to take a minimum of 24 hours off social media and news/week.
5. Put a hand on your heart and breathe into that hand.
6. Put a hand on your belly and breathe into that hand.
7. Lay with your legs up the wall.
8. Put on a favorite song and dance. Yesterday I danced to Whitney Houston and Janelle Monae.
9. Gratitude practice. What are 10 things you are grateful for?
10. Be of service. If you are able, can you support your community through grocery shopping or picking up meds or dog walking?
11. Receive service. Can you ask for the support you need? Who can you reach out to for grocery shopping, med pick ups, dog walking or to simply connect?
12. Feel your feet on the ground. If you struggle to feel your feet, wiggle your toes. If you have tennis balls around the house roll your feet on them.
13. Lovingkindness practice: When inhaling, say: May I be well. When exhaling, say: May you be well.
14. Inhale to a count of 4 and exhale to a count of 4. Make this easy. If it is too long or too short for your breath change the number.
15. Do handstands.
16. Take a nap.
17. Watch the clouds and remember the impermanence of every moment.
18. Touch the earth. Put your hands in the grass or on the ground to feel the support beneath you.
19. Connect with your ancestors. Ask them for guidance and support.
20. Journal or draw your feelings.
What are you doing to resource yourself right now? We are all figuring this out as we go, and if you have practices that support you that is wonderful. Keep it up!
With love and community,
Laura