Staying Calm and Centered
So much is outside our personal control right now, from the global pandemic and rampant unemployment, to the widespread raging wildfires, yet again. There is an almost unbearable uncertainty. It is especially important to harness our inner resources in order to remain centered and not give way to the palpable anxiety that is all around. How?
This first tip comes from an article by Linda Esposito, LCSW, published in the Psychology Today blog, on May 14, 2014.
“Start Deep Breathing.
If you’re not focused on how to calm your body through slow, intentional belly-breathing, you’re missing out. Belly-breathing is free, location independent, and easy to implement. Here’s how to get started:
- Sit with your eyes closed and turn your attention to your breathing. Breathe naturally, preferably through the nostrils, without attempting to control your breath.
- Be aware of the sensation of the breath as it enters and leaves the nostrils. Place one hand on your belly, and the other on your chest. Take a deep breath for a count of four. Hold your breath for a count of three. Exhale for a count of four. The hand on your belly should go out as you inhale, and move in as you exhale.
- Concentrate on your breath and forget everything else. Your mind will be very busy, and you may even feel that the meditation is making your mind busier, but the reality is you’re just becoming more aware of how busy your mind is.
- Resist the temptation to follow the different thoughts as they arise, and focus on the sensation of the breath. If you discover that your mind has wandered and is following your thoughts, immediately return it to the breath.
- Repeat this as many times as necessary until your mind settles on the breath. Don’t wait to begin belly-breathing. The sooner you make this a daily habit, the quicker you’ll feel relaxed.
When you implement belly breathing, you start the day in a here-and-now state. Better yet, you’re not wasting time worrying about the future or reliving the past.”
Find the rest of the article here: “21 Quick Tips to Change Your Anxiety Forever.”
The next tip on staying centered, comes from an article by Bess O’Connor, published in the Spirituality & Health blog, on November 30, 2015.
“10 Affirmation for Staying Centered”
“Staying centered is key in life. When you’re centered, you can avoid getting easily led astray, becoming out of balance, and getting swept up in the whirlwind that is life.
When we are not centered, it causes distress and unnecessary chaos in our life. Being centered is not always as easy as it sounds. It takes a heightened awareness of one’s self. Even asking ourselves open-ended questions, like the below examples, can be a powerful way to consciously affect change:
- Am I centered right now?
- Am I breathing fully?
- How am I feeling right now, and why?
- Where’s my center?
- Am I making the best choice for me right now?
When you’re done asking yourself these questions, try these affirmations to harness the power of awareness and stay centered:
- I am never moved nor shaken by the outside environment.
- I stay centered, no matter the circumstance.
- I am calm in the eye of the storm.
- I am non-reactive.
- No one can “make” me act out of my character.
- I breathe in stillness and breathe out peace.
- I am rooted, grounded and stable.
- My chakras are aligned.
- My centeredness creates harmony with everyone around me.
- I check in with my body to remain centered and balanced. “
Click this link to see more articles by Bess O’Connor.
Blessings to all.
