Many of us habitually carry burdens of stress that exceed what any moment truly demands. This isn’t our fault; it arises from a lack of guidance in nurturing mindful awareness of our inner landscapes and tending to them skillfully. Yet, it’s encouraging to know that even amidst turmoil, we can use mindfulness and simple practices to regulate our nervous system, transforming stress into a deeper sense of inner stability and connection.
How do we do this?
First, take a moment to pause—just fully stop. Bring your attention inward and ask, “How am I truly doing in this moment?” Approach this inquiry with compassion, letting go of judgment and resistance. Notice how your body feels. What is your energy like? What thoughts have been occupying your mind? Acknowledge the emotions present, especially those you might be (habitually) pushing away. This practice is most effective when you are genuinely honest about what you find.
Now, take three deep breaths. Inhale fully, then exhale slowly through pursed lips. Pause at the end of the exhale, allowing your body to naturally draw in the next breath. As you breathe, consciously release any tension in your jaw, neck, and shoulders. Let your body sink into the surface beneath you, feeling supported by the earth.
Take a few moments to simply experience the shifting landscape of sensations within your body. Invite relaxation and softness into your being. At this point, allow words of support or wisdom to arise from your compassionate self. Perhaps you hear, “This is a challenging time; be gentle with yourself,” or “Your intentions are pure; I see your heart.” Maybe the message is wordless—a deep sense of calm, strength or peaceful silence that washes over you.
Let this kindness permeate every cell of your body, imprinting a message of support and healing. In doing so, you nurture your nervous system, bolster your immune system, and guide your entire being back to a more optimal state. Remember, you are more than enough, and your willingness and capacity to stay connected to your natural sense of coherence, compassion, and peace benefits not only you but everyone you encounter today.
How do you feel after doing this? What tools/practices work for you to feel more calm and present? I’d love to hear.