Applying Mindfulness in Challenging Times: The Opportunity to Choose Simplicity

In addition to my life’s work with Upstream Mindfulness, I also work for the Arapahoe Library District. Because I work with books almost every day, I do recall the high number of loans and requests for Marie Kondos book, The Life Changing Magic of Tidying Up. Since the release of Marie’s book, other materials related to the idea of simplifying and decluttering have also been in high demand. It seems to me we are interested in learning ways to simplify are busy, always on, 24-hour news cycle lives. It also seems that many of us have been drawn to mindfulness meditation to declutter the busy-ness of our minds, and to tap in to what’s truly important and already alive in us.

And now, COVID-19. It has really turned our way of life upside down. It has certainly drawn the collective attention of billions of people on this planet. For me, it’s been a big perspective shifter, and has also helped me to remember to “ground down” (attributing this lovely phrase and reminder to Lynn Ungar, from her very timely poem) and connect with what’s most needed in the moment. Right now, I am observing carefully how things are shifting and in a state of flux, both for my internal, emotional states, as well as the world around me. By doing so, the “knowing what to do” skill that I am acquiring through the application of mindfulness in daily life has been a tremendous source of resilience.

Just as I type this, I hear an Air Force jet flying overhead. It is likely these are normal exercises but my storytelling mind gives the moment a ominous bent in the current political context, at least in may mind. Noticing how my mind reacts, draws inferences, and crafts connection is helpful information. Likewise, I notice what happens in my body as I think this way, and in that moment, I have that knowing what to do, to meet the ebbs and flows of my own physiology in reaction to things. For instance, I may have noticed that I stopped, not froze, but went still, and then slightly stiffened as the jet flew overhead, sharing a sonic wave hello with it’s loud jet engine and exhaust. In that moment, I can take a deeper, more intentional breath, reset, laugh a little at the story I just made up, and go back to focus on writing.

A quick tip to reset focus and ground down at any time when you are inside is to take a moment to look up, shifting your gaze first to one corner of the room, to the next, and repeating until you’ve noticed each. You can even include noticing your in-breaths and out-breaths as you slowly take in each corner of the room. notice your posture lengthens slightly as you do so. Before returning to what requires your focus, notice your posture whether sitting or standing.

While we flex and bend into new schedules, how to share space carefully, and generally try to figure out which end is up during a time of “staying in place” and physical distancing, especially with the rising infodemic , this practice of taking an intentional pause, an intentional breath, and really listening inwardly to what is called for, is so important. By breaking down new challenges in to more bite-sized pieces, we have a chance a to digest and not overwhelm our nervous systems. Keeping in mind that multi-tasking is a myth, and that it pulls resources that are essentially wasted by juggling too many things at once, I realize that the only way I can do what needs to be done, attend to what needs my attention, is to break it down. So a deep breath through the nose and asking myself “What is most important right now” or “What would help?” gives me a chance to get a glass of water, revisit my only-too-recently edited schedule, and get back to it, while always figuring in the self-care (the water, the gentle stretch, the stepping away, or whatever it might be for you.).

Another tip: breathing deeply helps to engage the parasympathetic nervous system, the part that controls the rest - digest - relax response. By breathing intentionally, this offers the body a chance to recover from stress, dropping the heart rate and blood pressure, and bringing the body back to a state of homeostasis, which also supports the immune system and brings about a sense of calm. So when you’re Mom told you to take a few deep breaths, she was right!

So as the schedule fluxes, the latest bulletin or live news report flashes on the screen, or I’ve received the one-hundredth text or email of the day, I stop to reflect on how to simplify the information stream, choosing to turn the notifications and live stream off, and challenge myself on how to turn down the volume on the noise. In the self-isolation of staying at home and working at home, I get to choose which connections are most important, like our evening practice gatherings, and calls to my Dad and siblings, versus reacting to, even getting caught up in, the ready supply of information and change. As I start to figure out this “new normal” schedule, I am even more committed and thoughtful about the things that get added to the calendar. Perhaps, as Kitty O’Mear shared in her poem, I can learn even more ways of being, listening deeply, staying home, and being still. I can learn how to come home to my internal resources, deepest intentions, and “goals and roles”.

This time has also served as a way to both simplify and lean into my meditation practice. To simplify, I have taken more time with informal practices, such as being fully present on my walks with my dog, PJ, preparing a cup of tea, wiping down door handles and counters, and washing my hands. To lean in further, I use the solitude to sit and pay attention to my breath. Even a couple of minutes of paying attention to my breath can really be a big boost during hectic times. At times when I feel restless, or bored, I let go of any pent up energy by indulging in a few yoga stretches, or even practicing indoor walking meditation. It helps.

For our first responders, healthcare professionals (including vets) and every person not working at home to help to stock, deliver, and keep essential goods and services available, I am taking time to connect with gratitude. I know I can offer thanks at any time just by stopping to touch my heart and thinking of all the people that are helping me and others to be at home. Each time I hear the a delivery driver pull up to my apartment building, I remind myself to send thanks. So if you are one of these people, know you are so very appreciated. Thankfully the deep breathing is portable. We can practice where we are, just by taking a few deep breaths, during hand washing, changing of personal protective equipment, the next stop light, or delivery item packed.

There is no doubt we are all in this together, we all need connection, and dis-connection, and by calling on a few simple skills, we can begin to make choices that are useful and replenishing, and realize that we have others helping all around us. We’d love to hear what simple practices you are adopting, and what’s been helpful for you to remember at this time. Feel free to share a comment, join a practice gathering, or connect with us. You can email us anytime: hello@upstreamam.com.

As we often close our Upstream gatherings with a “campfire poem” I am reminded of this verse from the ancient philosopher, Lao Tzu (from this translation by Stephen Mitchell)

I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures. Simple in actions and in thoughts, you return to the source of being. Patient with both friends and enemies, you accord with the way things are. Compassionate toward yourself, you reconcile all beings in the world.