During a pandemic like this, our capacity to stay calm, present and compassionate is more important than ever. Recently, a friend asked me what some of my mindfulness practices are during this time. While I don’t pretend to have all of the answers, here are the practices that I’m finding most helpful right now:
1. Coming back to the present moment. A simple way of coming back to the present is by using your breathing as an anchor. You can simply breath in and silently say, “Here.” Then as you breathe out, say “Now.” Breathing in, breathing out and repeating the words here and now allows you to ground yourself. It is important to note that your mind may still wander into other aspects of your life, this is okay, allow yourself to have those thoughts and be able to reflect on them. Even when that is happening, you can continually return your attention to the present moment, using your breathing as a “home base.” Check out more breathing techniques here.
2. Walking Meditation. Walking meditation has long been one of my favourite practices, especially when I’m feeling too stressed to sit still. I walk with the primary intention of taking in the nature around me . With each step and each breath, I bring my attention to the present moment. This practice helps me to get “out of my head” and into my body, connected and grounded to the land.
3. Mindfulness of Media Consumption. Right now it is important to stay up to date with the world and our communities as the COVID-19 pandemic progresses. At the same time, I find myself bombarded with “too much information.” When I get to that point, I find that I’m over-thinking, and over stressing about the situation, without actually accomplishing anything useful. I use a technique called 20-20-20 to help refocus where after 20 minutes of work I take a 20 second break and focus on something that is 20 feet away. Mindfulness helps me to find that balance by being aware of what is happening to me in the moment.
4. Recommit to Eating Mindfully. This means I consciously take time to listen to my body and honour my hunger. Taking time to get in-tune with your body’s hunger cues can be an eye-opening experience. Learn more about respecting and acknowledging your hunger here. Another key practice I try to respect is taking the time away from school and work to sit down and eat my meals away from my area of work. To learn more about mindful eating check out Health Canada's website here. Finally, it is time to treat your body with respect, now and forever. Weight fluctuations, pandemic or not, are a normal part of life. Our body changes hourly, daily, and yearly. Instead of focusing on numbers (aka weight), shift the focus to health promoting behaviours, the things that make you feel good like feeding your body, treating it with dignity and respect, and moving it comfortably in ways you enjoy!
5. Self-Compassion Break. This is a three-step practice that includes:
1) Mindfulness and awareness of the suffering that I’m experiencing.
2) Connecting with my common humanity and others around the globe who are also having a hard time at this moment.
3) Offering yourself kind words, as you would say to a good friend who was having a hard time.
For more information on this practice, see mindful exercises by Dr. Kristin Neff.
What are some ways that you stay mindful during these times?
During these times let us all take the words of Dr. Bonnie Henry, BC's Provincial Health Officer, to heart and "be calm, be safe and be kind".
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