It has been a wild week, my friends. Many folks I've talked to in the last few days feel overwhelmed, down, wound up, or burnt out.  In this modern atmosphere of relentless stimulation, change, and uncertainty, it makes sense that our nerves are frayed and our peace of mind elusive. Heck, even if you are not experiencing this directly, awareness of and empathy for those around you who are in the thick of it can add heavily to your own emotional/cognitive load. 

In recognizing and honoring the profound tension many folks are navigating right now, I wanted to offer a compassionate guide to what I like to call "Nervous System First Aid." The tools offered here can be used instantly, the very moment you register feelings of overwhelm. While they are not a cure-all or a long-term fix, they can indeed act as balm and bandage until further resources and solutions are available. They can help you create calm and clarity so you take your next healing steps with empowered discernment. 

Feel free to use these tools alone or combined to synergistically build off one another. The short practice I share this week is designed to help you access immediate calm and stability, even when the world around you offers anything but. I hope that you find it as helpful as I have.

We all learn differently, so feel free to read more about this week's practice below and/or enjoy this quick (one-minute!) video guide.

I hope you'll give yourself this one mindful minute, my friend. You deserve to be awake and at ease in your life. You deserve at least a few brief moments of your own time and tender attention.

Nervous System First Aid

Safely Center
The first step in our journey toward ease is to establish a sense of safety, to make room for you to come home to yourself in the here and now. Our stress response is highly activated when we are experiencing a threat to our well-being. Assessment of that threat often happens unconsciously and reactively. We may be interpreting past experiences or future possibilities as present-moment threats. Or, we may be rightly picking up on cues of present-moment risk. First and foremost, we must create safety (both actual and perceived) for ourselves before we can find true ease. This might mean physically moving to a calmer, safer, or more comforting space. It may mean removing yourself from disquieting elements. Or, it could be as simple as turning off digital devices for a few minutes of peace. The goal is to create tangible cues of tranquility, reduce agitating sensory input, and assure your body and mind that, right now, you are safe. Take action to create a sanctuary for yourself; Put on your favorite hoodie, turn off the TV, listen to the birds, feel the sun on your skin, or simply close your eyes and breathe deeply. 

Stabilize
With a sense of safety as our foundation, we can begin to center ourselves more fully in the present moment. Parasympathetic-supportive breathing techniques are powerful tools here. These breath practices help shift your nervous system to a calmer state, moving away from reactive patterns and toward a place of clarity and presence.

You can further up-regulate the thinking/planning/mindfulness areas of the brain while down-regulating the reactive areas through a simple "Resourcing" practice. Resourcing practices allow you to identify spaces in your body or external supports (such as friends, family, objects, activities, and community elements) that hold visceral feelings of pleasure, ease, connection, and nourishment. Resourcing can deepen your awareness of safety and presence, allowing you to step more easily toward a grounded and empowered sense of embodiment.

Embody
As you continue to Safely Center and Stabilize, you'll more easily access a deeper connection to your body. This connection, or embodiment, is key to feeling grounded, empowered, and effective in creating a positive future. I like to think of these elements (Safely Centering, Stabilizing, and Embodying) as a spiral. Each benefits and overlaps the other, forming a helix of healing for mind, body, spirit, and community.  Somatic movement and sensory-based activities help us bridge our internal awareness and sense of self with our being, connecting, and acting in the world.

One of my favorite practices, the Butterfly Hug (crossing your arms over your chest and gently tapping your shoulders), can be incredibly soothing. Alternatively, a short, mindful walk, feeling each step connect with the ground, can be highly effective. We must ultimately allow our emotions to move us. With awareness and practice, they can move toward a braver, more authentic, and intentional relationship between our deepest values, most intimate needs, and awakened actions in the world.

Your One Mindful Minute Practice: 
Safely Center - Stabilize - Embody 

Let's put it all together for some Nervous System First Aid that you can do anytime, anywhere:

1. Take a moment to reduce sensory input and remind yourself of your present-moment safety. If you can, alter/move your external environment to support your sense of calm, ease, and tranquility.
2. Relax your body, letting your gaze soften or your eyes close.
3. Move your awareness to your breathing and begin a Square Breath (AKA Box Breathing) pattern to help center and stabilize your mind. Breathe in for four counts through the nose, hold for four counts, exhale through the nose for four counts, and hold again for four counts. Repeat for at least 2-3 rounds.
4. Continuing with the Box Breath, list in your mind 5-10 things that, at this very moment, feel nourishing, pleasurable, or joyful to you. These are your resources of support and healing.
5. End with a Butterfly Hug. Cross your arms over your chest and give yourself a little squeeze. Begin to gently tap your shoulders in an alternating, left-right pattern. If the Butterfly Hug doesn't feel welcoming, try a short walk instead. Both of these practices will help you connect more fully with your body as the bilateral stimulation assists your mind and body in resetting.
   
   

This simple process, taking just a minute of your time, can significantly shift your state, helping you to navigate life's rough waters with a greater sense of calm and empowerment. Remember, taking care of yourself is a profound act of self-love and community love. When we are well-nourished, steady, and clear, we are most ready to do the good work of building, creating, and connecting, of being the change we wish to see.

Creating peace in the world begins by creating peace within.

I, and many others, are here beside you on this journey. You are not alone. Stay tuned to the OMM/Mindful Heart Wellness newsletters for more practices, insights, and wellness resources. Please also feel free to reach out to me directly at any time. I am happy to help you access our wonderful community's many supports.

With Warmth and Compassion,
Nichole

Upcoming Workshops

The Ahhhh-mazing Yoga Wall Workshop

Find Your "Ahhh" on the Yoga Wall.
Unwind, Stretch, and Strengthen with Total Support
Nov. 17th, 11:30 am -1:30 pm in Kent

Discover the magic of the Yoga Wall in The Ahhhh-mazing Yoga Wall Workshop. This unique, hands-on workshop is designed to help you release tension, build flexibility, and access your strength in a deeply supportive and profoundly restorative way. Ideal for all levels, this session utilizes the Yoga Wall to create traction and provide gentle, targeted support for areas often affected by tightness and pain (think back, hips, legs, and shoulders). Join us for an empowering and joyful experience that will leave you feeling aligned, refreshed, and, of course, Ahhhh-mazing. ($49, Limited spaces available.)

Click HERE to save your spot on the wall!

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Silks and Sound

A Journey to Deep Grounding and Inner Peace.
Somatic Movement in the Silks + Soothing Sound Healing
Dec. 8th, 6:30-8:30 pm in Kent

Experience deep relaxation and renewal in this 2-hour workshop that weaves gentle, accessible mindful movement and somatic practices on the yoga silks with a restorative crystal singing bowl sound bath. Float in the silks, allowing the soothing vibrations to ground and reset your body and mind. Perfect for all levels, this immersive experience invites you to release tension and cultivate peace from within. ($49, Limited spaces available.)

Click HERE to save your silk 

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