A message on election day in the U.S

Hang in there everyone!

I'll make this short and to the point:

 

This is an intense time.


Your are not alone.

 

You have the inner resources you need to take control of your nervous system and calm yourself down.

In addition to our individual life situations, we are all experiencing collective stress. We are in the thick of a pandemic and many of you are also in the midst of an election, the likes of which we've never seen before. So let's all acknowledge - maybe with a hand on our hearts, a long exhale and a kind, inner voice - this is really hard and right now, we are feeling both our own stress and the stress of everyone around us.

I'd like to offer you a 3-step process to help you combat fear, stress and isolation and cultivate safety, peace and connection. Feel free to read through the steps and try it on your own or join me for a 7 minute meditation where I'll guide you through the experience (scroll down and click the green button).

1. Take a diaphragmatic breath with a long, slow exhale.

Expand your low belly/low ribs when you inhale, and lengthen your exhale. When we are in fight/flight/freeze, we are unable to see the big picture and often perceive ourselves to be unsafe, even when there is no threat. This long, slow, relaxed breath will help to activate your parasympathetic nervous system also referred to as your relaxation response, and turn off your stress response.

2. Pay attention to the support beneath you and the safety and stability around you.

Notice the parts of your body in contact with support and let your body relax into that support as you exhale. Acknowledge all of the ways you are safe and secure right now. These two actions will help ground you and nourish a feeling of safety, again helping you shift from the stress response to the relaxation response.

3. Identify your most compassionate wish for yourself.

Create a mantra/prayer that expresses that wish and repeat it as you exhale (i.e. may I feel at peace, may I feel connected). After about 10-20 breaths, change the "I" to "we" and offer that wish outward (to whomever comes into your awareness or to "all beings") for another 10-20 breaths.
Experiencing compassion, both inward and outward, is an essential tool for reducing stress and nurturing connection. 

3-Step Meditation: Listen Here

These are difficult times. Know that I am here to support you. Feel free to reach out with questions, to chat, to practice yoga and meditation with me or to schedule a yoga therapy session.

Sending huge prayers for your well-being.

Much love,

Rachel