TAKE A MINUTE FOR YOU

SOME TIME FOR YOU

In the middle of all this stress, we have to find ways for life after…We have daily responsibilities. With fragmented focus, broken hearts, and tangled thoughts, we still have to work, our families need attention, and the laundry must be done.

Often in such confusing, continuous stress we forget to pay attention to our own needs. Each of us, for our own reasons, is afraid. Our body and mind stay alert and ready for the next episode of stress.

Many times we believe we are uncaring if we do our daily routines: How can we think of cooking when awful things have happened to someone else, especially thousands of someone else’s. Day to day activities may have less meaning than they did a week ago. We just can’t stay focused, and time slips away.

Last of all, some part of us gets used to the adrenaline and intensity of feelings. Primary emotions like fear, anger, and sadness are more acute. Feelings like hunger, thirst, and fatigue are numbed. We forget to take care of ourselves, and the usual signals are dulled.

This means we have to remember ourselves. Strange as it might sound, write yourself a note for your desk or refrigerator or mirror. Set a timer to ring each hour. Remind yourself to check about your needs. Do we need water, food, a shower, fresh air, exercise, rest, a friend?

During times when we cannot change or lessen the external stresses, we can create a balance inside by adding more peace to our lives. Did you know one of the fastest ways to add peace is to focus on something of beauty?

As they say, beauty is in the beholder. So, maybe take a minute right now. What is beautiful to you? windchimes, a guitar chord, a slice of star fruit,someone’s eyes, a new tennis racket,your nail polish, river water, the silence of your child in bed. What is beautiful to you?

If you are willing, you can take this time of stress, uncertainty, and grief and use it any way you want. You can create a space for peace, hope, and compassion. Let this space begin with you. Treat yourself to some kindness.

Take a news break. Take a walk: in the woods, at the beach, to a Japanese garden, under a tree in your backyard; somewhere you can regain the presence of peace. Encourage yourself to find one small, simple part of this space and focus on it. Maybe a leaf, a pelican, an orange koi fish, a dog running, the shadow of a branch, the center of a flower, a rock on the ground, a bird calling. Breathe and sink into that simple touch, sight, or feel.

A FEW MINUTES MORE

Here is something else you can do to ease some of the stress and take care of yourself:

1. Turn off the radio, television, and telephone. (All the news will be repeated and callers will leave a message.)

2. Drink a glass of cool water, maybe add lemon or lime.

3. If you have music that you have found relaxing in the past, please play that now. (Let it be music without words.).

4. Find a place that is quiet. This is just for you. There is no where you have to go. Nothing you have to do. These minutes are your appreciation to yourself for someone who cares about others.

You may notice feeling anxious, that you can’t sit still, and maybe your mind races all over the place. Those are sign of the stress inside. Notice these feelings and let it is okay to sit even if you aren’t 100% willing.

5. Now comes the breathing part. (You expected that, right?) Well, did you know that the only way to let your body know that you are okay is by relaxed breathing? Breathing will help your body be more willing to sit still. Although breathing is automatic in the survival sense, we can practice for using it as a tool for more peace.

During stress our bodies increase adrenaline so we are prepared to run or stay and fight. By asking you to sit still and breathe, I am asking you to find a quiet and peace in the center of the stress. At first this may seem impossible. The key is to lightly notice the stress symptoms and stay sitting and breathing.

After some time you will notice a shift. You may feel yourself give one really deep, slow inhalation and a deep, slow exhalation— involuntarily. It will simply happen. This is your signal that you have released the tension of your stress. You’ll really like that part.

Ready?

6. If you feel comfortable to close your eyes, then please do. If not, open eyes are fine. The most important thing is let your self breathe.

7. Okay, now. Slowly…inhale. Gently hold the breath in. Then slowly, slowly…exhale. Again, slowly inhale; very slowly exhale. Feel the air come into your body. Let the fresh oxygen relax and replenish your body. Again, inhale…and exhale.

If at some point your mind wanders to a peaceful place, then enjoy and keep breathing. If your mind does not go to a peaceful place, that is okay. The important part is breathing.

Now if you are willing, keep breathing. At some time during your breathing, you will feel your body release the tension. Continue breathing until you do.

Congratulations for taking time to honor and care for yourself. You deserve special attention. You are valuable to the world.