Diana Psyras Sometimes when I find myself in a challenging situation, I forget to take a deep breath and I react, wishing I could take it back afterward. With the holidays approaching, the pace will pick up. I realize it’s wise to practice ahead of time …pausing, relaxing, and opening to whatever happens.
Pause-Relax-Open:
- Taking a long, full breath.
- Picturing my heart.
- Placing a hand there, helping me to focus inward, feeling held.
- Silently telling myself, “It’s okay.”
In mindfulness meditation class, we call this “resourcing” so that we can respond skillfully, centered and from our heart, versus reacting with whatever comes to mind first and then regretting and criticizing ourselves for our words.
In the spirit of living as our loving, authentic selves, we can practice daily to center and resource ourselves. So that when challenging situations arise, we’re steady and remember to take that long, full breath, responding with care.
Body Scan:
Another practice is a simple body scan. Starting at the top of the head and breathing into any areas of tension, tightness, aches, and pains that are the tell-tail signs of resistance in our bodies.
Meditate Daily:
Research says that when we meditate a minimum of 13 minutes per day, our bodies and minds change for the good. Working our way up to 20 or 30 minutes per day has even greater benefits. The good news is that short practices (5 minutes every day) add up over time. We become more focused, less reactive, and open to noticing what’s happening within us and around us. We begin to experience joy in whatever unfolds within the present moment.
Poem by Thich Nhat Hanh:
Breathing in, I calm body and mind.
Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.
