Simple Practices to Ground You During Uncertain Times
The stress of the current situation is becoming hard to bear; the news more alarming.
If you’re like me, you may be fearful, angry, confused, impatient, and worried. Or, you may be experiencing another set of emotions in response to today’s unprecedented situation. It’s hard to focus, hard to turn away from the news, and hard to feel normal right now.
It’s also challenging to practice with everything that’s going on; it’s hard to meditate, it’s hard to be present. Uncertainty causes me to “fill in the blanks” with ideas I make up. Sometimes, my mind drifts to catastrophic thinking, worst case scenarios, even my own mortality (although I don’t even have a sniffle!).
What I need is grounding to keep my mind steady, at ease, and rooted in reality.
I’ve tried all sorts of things to find calm and to become centered amidst the noise.
Here are some simple grounding practices I invite you to try because they’ve all worked for me. I’m not citing sources here, but if you research some of these, you’ll find they may help regulate blood pressure, manage anxiety, and even help angle your mind toward joy.
1. Take a seat.
Bring your awareness to your body everywhere it touches the seat. Feel the support of the floor and the seat and the back of the chair. Allow that support to permeate your consciousness.
2. Tap into body and breath awareness.
Notice every sensation of breath and in your body. Allow whatever you notice without judgment. Stay with the gentle movement of the belly, ribcage and chest for a few minutes.
3. Feel your heartbeat.
Lay flat on your back. Sense your body’s connection to the surface supporting you. Place one hand on your heart and the other on your belly. Breathe normally noticing the miraculous automatic workings of your internal organs.
4. Walk in nature.
It doesn’t matter if the weather is conducive, just get outside. Open all of your senses. Notice light, ground, air, trees, wildlife. It can also be rewarding to contemplate a tree or a flower; observing everything about it for a long period. Let everything in.
5. Do kinhin (walking meditation).
Our dear (and deeply missed) Kozan used to say, “Put your consciousness in your feet.” Walk mindfully, slowly and with full attention on your body and the feeling of moving through space. Enjoy the support of the ground beneath you—it’s always there.
6. Prepare a comforting, colorful, delicious and nutritious dish.
I’ve been doing a lot of comfort-cooking and making food I love and that helps me feel good. Sticking to fresh and vibrant vegetables and simple proteins leaves me restored, healthy, light, cared for, and connected to simple ingredients.
7. Cultivate an attitude of gratitude.
Even with all of the craziness, try to notice things you appreciate. Each day, take a moment to recognize the things for which you’re grateful—from the large to the small. Allow the feeling of gratitude penetrate your being.
8. Pet your pet.
You can experiment by breathing in unison with your dog or your cat, or by placing your hand on their beating heart. Inter-species connection can be deep and powerful and comforting.
If none of these spark your curiosity, just breathe. Inhale and fill up. Exhale and let go. Let go. Let go.