Use mindfulness to care for grief and fear
In the days following the election I have been experiencing shock, grief and fear. These five mindfulness practices have helped me to care for these strong emotions. My hope is they can help you too.
Do something nice for yourself! Give yourself a pleasant experience.
It may be a walk on the beach (that’s what I did the day after the election) or a nice meal with a friend (that’s what I did for myself today). Maybe you would enjoy a different activity in nature: a hike, swim or walk. Perhaps a visit to a lake, hill or mountain. Maybe going to an art museum or other venue to witness and exhibition of art. Or maybe the gift of exercise.
What kind thing can you do for yourself today or tomorrow, or even right now?
Recognize pleasant, or satisfactory, qualities in each moment.
There is an opportunity to practice appreciation and to experience taking in the good whenever we remember. It is always available. ALWAYS! Give it a try, right now. When I open my awareness, even while I type this, beautiful things happen. I can see my reflection on the screen. At first my fingers came into awareness and then my face and torso. I am noticing the light as it comes in the window. So grateful to be able to see, type and have light!!!
What pleasant experiences can you bring to your attention in this moment?
Feel your feelings!
Allow the pleasant and the unpleasant to arise. As we try to stop the unpleasant from arising not only do we forfeit our ability to experience the pleasant but we also give the unpleasant more fuel. When we push an emotion away it just gets stronger. Instead, try allowing yourself to feel the grief, pain, sorrow, whatever is arising. Allow it to be! Everything is impermanent. Whatever is happening inside the heart and mind… this is your experience. Don’t make it wrong. Allow it to be and take good care of it!
Notice what feelings are in your heart/mind. Can you allow them to be?
Be Present.
Remember: we don’t know what’s going to happen next. We can’t know. We can speculate but that just cultivates fear. Try dwelling in the present instead. By dwelling in the present and taking good care of ourselves in the here and how we are able to take actions to care for the future.
What sensations are present? Can you feel this moment by bringing attention to the breath and body?
Comfort yourself.
A little self care goes a long way. Be kind and tender with yourself, as best as you can. You deserve it!!!!!! For me this is often gently touching the outside of the first finger with the thumb. Try simply rubbing your thumb along the outer edge of the first finger. How does that feel? Does it touch this understanding in the body that you are here for yourself? We can also comfort ourselves in slightly more substantial physical ways. If you put one elbow on the table where does the hand land? For me the hand usually lands on the face with the chin in the palm and the fingers gently cradling the cheek. Wanna try it out? It feels awfully good. There are many ways to tenderly offer yourself gentle physical comfort.
What other ways can offer yourself comfort?
These mindfulness practices have helped me. May they also help you!!