In these post-lockdown days, uncertainty seems to be one of the few constants for many of us and where there is uncertainty, a sense of overwhelm can often be its bedfellow.

As in all situations, when we begin to get in the habit of a particular state of being, we no longer really notice it as strange or unwelcome. We just sort of accept it as “the way things are”. While this response is understandable, it’s not a particularly skillful or healthy way to deal with life’s changes, ups and down, crises and dramas.

So what other ways of being are available to us? Well, we can create a habit of noticing what is rather than allowing our minds to run untethered in to the future or back into the past, thus creating an imaginary vision of what will be.

So, my suggestion for you this month is to create a habit of noticing what is happening

One really interesting way our minds and bodies interact is when we think a particular thought eg something distressing. We set off a chain reaction in our bodies, which causes us to physically experience the distress associated with that thought as if it were really happening in this moment. This causes all sorts of additional physical and mental stress to our bodies which is, in most cases completely unnecessary, unhelpful and serves no purpose in real terms.

So, my suggestion for you this month is to create a habit of noticing what is happening. Without doubt what is always and forever happening is your breath. Your breath is always only ever happening in this moment, it is always real, it is always purposeful and it is always nourishing. The breath is a helpful, nurturing thing to focus your mind upon.

All you need to do is take the role of witness to its movement in your body. That will be enough to help you create a habit whereby you can learn to deal comfortably and effectively with potentially overwhelming thoughts and experiences.

Exercises

Physical Exercise

Mountain pose in yoga helps us to tap into the solid base we have beneath our feet; another thing that is always accessible, always there, always “now”.

Stand upright with your feet hip distance apart, a little bend in your knees, chin parallel to the ground and simply breathe here, feeling yourself physically pushing into the ground with your feet.

I realise this may not help you figure out how to get your business back up and running or indeed what to make for dinner tonight; but it does offer weary bodies and minds a little respite from all that is going on in the world at the moment. You may well be surprised that after a brief steadying pause like this, you may well have an idea of how to proceed.

Mindfulness exercise

Watching the breath. Minds can be really busy and accustomed to wandering at will from thought to thought, but we can learn how and where to direct our attention so as to skillfully find a way to manage life’s ups and downs.

Place one hand on the tummy, one hand on the chest and feel as you breathe in - tummy rising, chest rising, collarbones lifting and then as you breathe out - collar bones falling, chest falling, tummy falling.

Start off by watching just five breaths. It’s really important (as with any habit forming exercise) that you stick with it, particularly on those days when you simply don’t feel like it. You’ll be amazed by the benefit breath work like this brings to every aspect of your life.

Something to ponder

We are what we repeatedly do. If you’d like to feel steady in the face of uncertainty, practice feeling steady in the certainty of your breath and the ground beneath your feet. Steadiness is a super power.

For more from Catherine, check out her podcast at onecalmvoice.com or search for One Calm Voice Podcast on podcast platforms.

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