When things are uncertain, scary and feel out of control, as they are with this pandemic of COVID-19, it is completely natural that our stress levels are on the rise. Our brains are hard-wired to perceive and enhance everything that might endanger us and anxiety is the logical emotional response to keep us safe. Instead of trying to push away negative emotions or try to fight them, try to take them for what they really are: a tool, a scanner, a warning for potential danger. The key is to know how to handle our anxiety and don’t let it work against us in unpredictable times.
While a formal Mindfulness practice of daily meditation is a scientifically proven way to reduce anxiety and would be a even better idea when dealing if this crisis, it is understandable that it might be hard to find the time to practice while trying to reorganize our frenzy daily lives with a lot of unknown habits such as home office, confinement and social distancing.
This is were Mindfulness Micro-Practices can come in very handy. Instead of practicing in a formal way – sit down and meditate for a given time once or twice a day – we are going to integrate micro-moments of instant connection throughout the day. Those short moments of “stepping out of our head” and integrate with our body once again can have an immediate and lasting effect on managing anxiety.
When our thoughts run wild and we worry about all that is to come and lose hope in the face of the unknown, simply concentrating on bodily sensations can bring us back to the present moment and all the things we can control.
The Mindfulness Micro-Practices are very simple: whenever possible throughout the day, concentrate on your breath and the sensation of it moving in and out of your body, or concentrate on the sensation of your feet standing on the ground, your hips sitting on the chair, your body lying in bed. No special breathing technique necessary, just focus on what is already there.
Ideal times for those Mindfulness micro-practices are “empty seconds” in your schedule when you don’t do anything else:
- While turning on your computer
- While waiting for the elevator to arrive
- While waiting for an email to open
- While printing a document
- While waiting for your coffee to pour out
- While waiting in line at the supermarket
- At a red light in traffic
The list is endless!
It might only take seconds but it will help you get out of the turbulences of your thoughts and stay anchored in the present moment.
Take very opportunity you get to practice and after some time these Mindfulness Micro-Practices inhibit your automatic negative reactions and give you the space to feel calm, clarity, confidence, compassion, and connection to yourself and others.
Let us know if you have any questions, we are happy to help!
Your MLC Advisory team