When feeling freaked out or stressed, actively seek “little moments of clarity” to institute a “circuit breaker” on escalating anxiety.
It is possible and beneficial to find “a little moment of rest, even in the middle of a shit show,” to manage overwhelm and interrupt momentum.
Instead of trying to shut out chaos or force rest, focus on gently interrupting your current momentum to create a shift in your state.
When overwhelmed or burnt out, understand that rest doesn’t require a big leap; instead, use small pauses and simple moments of sensing and slowing down to create space for self-care.
Even when running at full speed, choose to invite in a breath, a pause, or a little more space to interrupt momentum and experience something different.
Invite your body to relax by silently saying “May I relax?” or by noticing and softening any areas where you are bracing.
Use guided meditations specifically crafted to help “pound” learned information from interviews or episodes “into your neurons” for deeper integration.
Begin a moment of rest or meditation by setting yourself up in a comfortable posture, whether seated, standing, or lying down.
To settle into a meditation, keep your eyes open and take a few full breaths, adjust your posture, or look around the room.
Look around your environment, simply noticing what you see, while simultaneously acknowledging that you are breathing without needing to change or overly focus on it.
With eyes open, intentionally acknowledge five things you can see by silently naming each one, pausing to notice sensations; if distracted, name five colors instead.
After completing the visual scan, you have the option to close your eyes or turn them downward if that feels comfortable.
Intentionally feel and silently name four physical sensations in your body (e.g., tingling, ache, hot/cold), pausing between each one, without needing perfect labels.
Tune into the sounds around you, intentionally noticing and silently naming three different sounds, shifting attention to avoid repeating the most dominant one.
Turn your attention to scents, silently naming two you can detect (or recalling favorite ones), pausing between each to notice any arising thoughts, sensations, or feelings.
Conclude the practice by noticing one taste, either from the last thing you ate/drank or by recalling tastes from your last meal.
For the final moments of practice, allow your awareness to be open to whatever attracts your attention, such as a sound, and gently take in the light and shapes around you.