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๐Ÿ๐ŸŽ ๐ญ๐ข๐ฉ๐ฌ ๐ญ๐จ ๐ฌ๐ญ๐š๐ฒ ๐ ๐ซ๐จ๐ฎ๐ง๐๐ž๐ ๐ข๐ง ๐ญ๐ข๐ฆ๐ž๐ฌ ๐จ๐Ÿ ๐œ๐จ๐ฅ๐ฅ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐œ๐ซ๐ข๐ฌ๐ข๐ฌ

Bijgewerkt op: 10 nov. 2020

Weโ€™re living through uncertain times. Fear, worry, panic are seen and felt. Suddenly, tomorrowโ€™s happenings are not so predictable as weโ€™re used to. And we like prediction, we want to know if weโ€™re going to be safe. Itโ€™s easy these days to find yourself in excessive thinking, debating, and worrying about what will happen. Are my loved ones and I going to be okay? Itโ€™s important to be well informed, to think about your situation, to discuss the topic, to take measurements. But fear and panic tend to get us out of our bodies, and into our heads, causing things to grow out of proportion. So, if youโ€™re finding yourself checking Facebook 50 times a day, needing to know every newsfeed, finding that every second thought has the word โ€˜coronaโ€™ in it, or you canโ€™t talk about anything else, then these tips might help you to find your ground back. Embodiment is of high importance these days, as always, to stay grounded in reality, in balance and in contact with yourself.

1. ๐Œ๐จ๐ฏ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. ๐’๐ก๐š๐ค๐ž. ๐ƒ๐š๐ง๐œ๐ž. It doesnโ€™t matter what you do, but move! This helps you to connect to your body. Put your favorite song and shake your body loose. Stamp your feet on the ground and feel your legs. You can shake your pelvis and shoulders, to let go of tension.

2. ๐“๐จ๐ฎ๐œ๐ก ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ. Knead, caress, massage your body. You can move from head to feet, feeling into every body part. Some tapping and drumming is also great!

3. ๐๐ซ๐ž๐š๐ญ๐ก๐ž. Breathing one of the most simple ways to reduce stress. Sit in a relaxed position. Take 10 deep breaths. Start with a deep inhale through your nose and exhale through your mouth. Try to keep your attention with these 10 breaths from beginning till the end.

4. ๐Œ๐š๐ค๐ž ๐ฌ๐จ๐ฎ๐ง๐. Fear tightens the throat. Inhale and exhale with an Aaaah sound. From there, you can freeflow with sound. Open your mouth, relax your jaw. This might be strange at first, but making sound releases withheld anxiety and tension.

5. ๐Œ๐ž๐๐ข๐ญ๐š๐ญ๐ž. Relaxing the mind and body helps to put the situation in a more spacious perspective. The easiest way to ground yourself in meditation is through a body scan. Place your attention in the back of your head, and travel to your face, neck, all the way down to your feet. Be present with the sensations of each part of your body.

6. ๐“๐š๐ค๐ž ๐š ๐ฐ๐š๐ฅ๐ค ๐ข๐ง ๐ญ๐ก๐ž ๐Ÿ๐จ๐ซ๐ž๐ฌ๐ญ. Go out, enjoy the trees, hear the birds, smell the spring. You might even want to feel the ground with bare feet.

7. ๐…๐ข๐ง๐ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ. Do not do this alone. No hugging does not mean you canโ€™t reach out verbally. Call someone for a chat, tell others how much you love them. Ask for what you need.

8. ๐„๐ฑ๐ฉ๐ซ๐ž๐ฌ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐ž๐ž๐ฅ๐ข๐ง๐ ๐ฌ. Be present with what you feel. You can name them: โ€˜I feel anxietyโ€™, โ€˜I feel nervousness in my bellyโ€™. Validate your feelings, they are okay. Cultivate compassion for your feelings. Another great practice is sitting down with somebody, where one speaks and the other listens. You speak about what is alive in you right now, from a present moment. Expressing your feelings helps you take ownership of them. Giving them space can release them gently without piling up inside.

9. ๐’๐ฅ๐จ๐ฐ ๐๐จ๐ฐ๐ง. Fear can make hasty. Try to slow down in your daily activities. Bring awareness to brushing your teeth and cooking dinner. Feel your feet on the ground as you walk, talk, act.

10. ๐๐ฎ๐ญ ๐š๐ฐ๐š๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐๐ž๐ฏ๐ข๐œ๐ž. There is a certain moment, where itโ€™s not serving you any more to stay connected to the web. You know when. Put it away, pick up a book. Do any of the above suggestions or whatever works for you. Nurture yourself, take care. Staying here, with the intention to be grounded and present, is the biggest gift to yourself and others. We need you here. With love, Aranka.

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