I have been experiencing a lot of anxiety lately.
More than usual. More than I think I can handle at times.
Old wounds & deep fears are surfacing.
There’s a fucking global pandemic that’s only getting worse.
It seems like there’s nowhere safe to go sometimes.
Luckily I have an array of self-care tools learned from my teachers over the years – practices to help relax the nervous system, bring me out of panic, and return me to this moment where oftentimes –
I AM OKAY.
I am learning ways not to run from these anxieties, fears, or discomforts.
It’s not always easy to overcome.
When I am strong enough to STAY & make healthy loving choices for myself, I practice one of these to bring me more into my body & into the present moment:
Sit With It at your Altar
Go to your altar space. Sit comfortably in front of it & breathe.
Pay attention to the quality of your breath now. If you are anxious your breath may be shallow & constricted. It might even feel overwhelmingly scary. That’s okay. Sit with it. Breathe.
Burn rosemary to clear mental energy, continue to breathe & focus on the breath.
If you have a tarot or oracle deck, now would be a great time to draw one & place it upon your altar.
Keep breathing & listening & notice if stillness helps the breath becomes steadier, deeper, or more relaxed.
Maybe invite in a mantra or affirmation that feels true to you – example:
inhale safety, exhale relax or “I AM safe”, “I AM okay”.
Touch into your heart – your Truth center.
Feel wholly whatever you are feeling & most importantly – JUST BE.
Draw a Mandala
The art of mandalas was created for the very purpose of mindful meditation.
I think I just made that up, but it seems true!
By nature, the practice of drawing something so meticulously – with focus on balance & consistency, repetition & discipline – is a way to be fully present.
Start with a dot or circle.
Work outward with various natural (petals, leaves, droplets) or geometric shapes (triangles, ovals, diamonds) & let the drawing take form gradually outward, layer by layer.
Add details like dots or lines or shading as you go. Maybe you even want to add color to it.
It doesn’t have to be perfect & no one else has to see this beautiful expression of YOU in the moment.
Psoas Release
Simply put – the Psoas muscles connect the groin to the spine. They are our primary fight or flight muscles – the first to react/respond in a stressful or dangerous situation. Because it’s so often triggered & rather difficult to reach, insecurity & fear are known to stagnate here. And at a time like this (speaking during a global pandemic here) trauma abounds.
Lay on your belly & place a tennis ball just to the inside of your hip/pelvis bone. Shift a little up & down until you feel a very intense sensation (note the difference between intense & painful). Hold for 40 seconds & move slightly until you have massaged the whole area. Repeat on both sides. It’s important to relax & breathe into this as it can be a very powerful release.
Other moves to try out include deep hip opening yoga poses like lunges, warrior 1, child’s pose, or squats.
Another go-to therapeutic movement is to SHAKE!
Shake it out for 5-10 minutes. Then rest in stillness (savasana).
Listen to a Guided Meditation
Go someplace you can be comfortable & undisturbed OR include a friend, partner, or child who you live with & play a guided meditation (there are tons out there with specific focus on reducing anxiety during this time) (Insight Timer is my fave meditation app). Allow the words & vibrations to lead you into in a more parasympathetic (aka relaxed) state of being.
Big *bonus* if you practice regularly, as they say the benefits are cumulative & just get better over time.
Interested in a 5-minute relaxation singing bowl meditation
led by yours truly?
Listen to THIS!
Journal Prompts
“What if there wasn’t a problem?”
Commit to writing one page answering this question.
You might find… there isn’t. At least no problems we have ANY control over besides reconceptualizing them as lessons or growth opportunities and many times not happening NOW.
“Details of NOW”
Make a list of the scene around & within you – what is happening? What do you see? Hear? Smell? Feel? Taste? Think? Be specific & immerse in what is.
“Flow of Consciousness”
Set a timer 5-10 minutes & during this time do nothing but WRITE. Whatever it is that comes up, write it & do. not. stop. until the timer rings. This is an honest way to get to what’s really going on up in that “monkey mind” of yours.
Eye Gazing Practice
(You can do this if you have a partner or not!)
If you are practicing alone – go to a mirror & set a 5 minute timer. Simply look into your eyes without looking away until the timer expires.
With a partner – set the context for the practice & sit facing each other in easy pose with knees touching. Begin a 5 minute timer & silently look directly into each other’s eyes. It helps me to focus on one eye – usually choosing the left. Let everything else melt away.
Pay attention to what comes up in your thoughts. Pay attention to what you see & how you feel. *Bonus* speak silent affirmations of love, gratitude, appreciation, and honor while locking eye contact.
When the bell rings, acknowledge your reflection (self or other) with gratitude & reverence & then check in with any thoughts or sensations. If partners want to share what came up for them, they are welcome to talk again at this point.
Take a Bath
Last, but SO not least!
This is a regular go-to relaxation ritual for me.
You can make a whole ritual of it or just enjoy soaking in hot water for as long as your schedule allows. Any bit of steamy stillness can help bring us into our bodies & out of our heads.
Click here to learn more about ritual bath magic.
…………..
Kudos to you for taking time to seek self-care tools & knowledge about presence!
Grant yourself permission today (and every day) to tend to your self & well-being.
Remember friend, you are okay.
and… you’re not alone.
Wild Altar 