Just turn on the news, and you will get a blast of fear and uncertainty. Both are prevalent worldwide right now.
We are all connected, and we all can navigate life’s challenges as opportunities to grow and transform.
I don’t typically watch TV and I turned on the news this past week and witnessed a lot of tragic news going on in the world. Within a short period of time, I began feeling the collective fear and I started to feel dysregulated.
Bad and tragic news is real and can cause increased stress, anxiety, and even PTSD.
If you too are struggling with the unrest palpable in the world today and this may also include personal, and professional unrest, I invite you to try the following neuroplasticity exercise. We now know that what we think, feel, and our environment is shaping our brain all day long. Neuroplasticity means we have the power to rewire our brain.
The first step is to step back and become the witness to yourself. Ask, “What am I thinking and feeling right now?”
The fearful or anxious thought might be the easiest thing to identify. Maybe you are thinking, “I am afraid of what is happening in the world and how I’m managing my life,” for example.
Next notice what you’re feeling: afraid, anxious, worried, concerned. Accept whatever words your mind provides for the feeling, understanding that these words are all likely to represent variations of fear.
Now shift your attention to your body. Where are you feeling your feelings within your body? In your chest? In your stomach? Take a moment and breathe into this specific area of your body. Breathe into this area of your body until you feel the fear lessen or let go a bit.
When you feel ready, put your hand on your lower belly and take a deep breath in. Feel your belly expand on the in-breath and recede on the out-breath.
With these belly breaths, you are automatically activating your body’s natural relaxation response, which includes lowering your blood pressure, your heart rate, and your cortisol levels. Take as many deep breaths, in and out, as you need to feel calm.
Once you are feeling calmer, you can choose to replace your original thought with a new, more positive and affirming one. For example, “I am strong, resilient, and I am okay.” This positive thought will not only feel good but is also helping create new neural pathways in your brain. Keep breathing deeply as you repeat this new thought to yourself a few times.
Now recall a positive memory. Maybe it is a memory of walking on the beach at sunset, having a family dinner, or spending time with your best friend. Don’t just see what you were doing at the time; really feel all the wonderful sensations you felt too. Take in the good feelings and savor them. This memory and its feelings will add to your growing good feelings.
Now bring your attention back to your breathing. When you focus on your breath, you can let go of your thinking mind, with all its thoughts of the past, the many what ifs, and the worst-case scenarios. Fear and anxiety naturally dissipates, and peace, love, and joy can arise.
In this moment, it’s just you and your breath. In this moment, you are completely alive. In this moment, you can fully experience the love, joy, and peace that are here for all of us. In this moment, you are pure presence, pure essence, pure consciousness.
I experience this state as oneness with God. You may experience it as touching into your true nature, Source, Universe, or life energy. From this state, you can tap in to the creativity and guidance that are also here for all of us.
To recap:
- Become aware. Ask, “What am I thinking and feeling?”
- Identify your fearful thought.
- Name what you’re feeling.
- Feel what you’re feeling. Where are you feeling it in your body?
- Breathe into the part of your body holding the fear (or other feelings).
- Put your hand on your lower belly and breathe deeply.
- Replace your fearful thoughts with a positive thought: “I am strong and taking one day at a time,” for example.
- Go to a positive memory. Feel the good feelings within that memory and take them into your body.
- Return to the present moment by focusing on your breathing. Stay here, in the present moment, with your breath, and enjoy the peace, joy, and other sensations that arise.
Here’s one more exercise to feel calm – a self-soothing exercise.
Put your hands on your heart area. Feel the warmth of your hands on your body. Our bodies always respond to physical touch, and your body will start to relax and feel calm.
Say out loud or to yourself, “May I be at peace.” Breathe deeply and feel peace move through your entire body.
Every time you do one of these exercises, you are consciously taking a step away from panic and fear. You are preventing fear and anxiety from running your life. You are becoming the master of your mind.
Life’s challenges can be opportunities for growth and transformation.
We always have two choices: to live in fear or to live in hope, peace, and love. May you choose hope, peace, and love.
Catherine Duncan, MA, BCC, author Everyday Awakening, Integrative Spiritual Consultant
