Sometimes I get so caught up in my head, I get tunnel vision. When this happens it’s difficult to see past my own thoughts. I’m sure there are many people who operate this way. The danger zone is when we let our thoughts consume our everyday lives.
Through meditation I have learned to accept my thoughts as they come and observe them as a witness not as an active participant.
However, there are times that even though I practice being a witness – I forget and end up being tortured by my inner self-critical voice for days.
How can I check back into my body when this happens?
In my life I have learned many skills from various people; trusted friends, my therapist, and people on the interwebs.
Here are some of the tools
I use to bring myself back to my center.
- Meditation
- Grounding
- Breathwork
- Sensory Exercises
- Tapping
- Mantras
Meditation:
Looks different for everyone. Some people do yoga to meditate, others focus on a stationary point in the room they are in. We can also listen to music or focus on our breath. One of my dear friends who lives in Hawaii says that she likes to search for shells on the beach as her form of meditation.
There are as many forms of meditation as there are people, we get to tailor this for our own needs and enjoyment.
If you are new to meditation – I have shared examples here of what was helpful to me when I was starting my meditation practice.
Grounding:
I do this mostly by feeling the earth on my feet. If I am able to go outside I take off my shoes and put my toes in the grass or dirt, sit by a tree, feel the wind on my face. Being connected to nature is what helps me get out of my head and get back to myself.
Sensory Exercises:
I feel like sensory exercises could go hand in hand with grounding, actually these exercises are what can help ground you. There have been times that I have had a panic attack so severe that I could not breathe. In these moments, I try to grasp at anything that will provide me relief. I focus on one thing I can see, one thing I can feel, one thing I can smell, one thing I can taste, and one thing I can hear. I feel like in doing this it takes my focus away from my racing thoughts and speeding heart long enough that I can catch my breath. Which leads us to breathwork.
Breathwork:
When I start feeling anxiety or a panic attack manifesting in my body, one of the things I practice is to focus on my breath. I do this by closing my eyes (if I am in a place where I can.) and taking slow deep breaths in through my nose to the count of 4 and out of my mouth to the count of 6. I do this in increments of 4 breaths then reassess the way I am feeling and repeat if necessary. There are many variations of breathwork. Above are just a couple options that I have found and have been helpful to me.
Tapping:
Another practice I use is tapping. There are many videos on Youtube that explain the science behind tapping and many others with individuals demonstrating their step by step tapping techniques. One of my sweet friends directed me to this video – Tapping has been something that I use quite often actually. It’s fascinating to read about how and why this works.
Mantras:
Lastly, I have mantras I use when I am in a pickle.
My therapist introduced me to a new one. She diagnosed me with Chronic PTSD and there are certain times where I get triggered and feel like I am losing control of my thought processes. My son was attacked viciously by a pitbull four years ago. Since then, it’s hard for me to let my kids out of my sight. I want to wrap them up in a bubble suit and a body camera so I know they are protected at all times in all places. Losing one of them is my biggest fear.
Most of my thoughts about my kids getting hurt are irrational. I imagine the absolute worst situations that are actually pretty far fetched to be honest. When these thoughts enter my mind, my therapist taught me to use this mantra:
I may feel uncomfortable but I am not in danger and my kids are not in danger. We are safe.
I also use the Om Mani Padme Hum mantra when I meditate.
“Om mani padme hum is an ancient Buddhist mantra. In English, this rhythmic chant literally translates to “Praise to the Jewel in the Lotus.” This might not make much sense to new yogis or even to well-practiced yogis, but the mantra’s essence is powerful and pure.
As the Dalai Lama said, its meaning is “great and vast” because all the teachings of Buddha are wrapped up in this one phrase.”
There is just something about it that brings
peace to my soul.
So there you have it folks. These are the tools in my emotional tool box. Next time you are having feelings of discomfort due to anxiety and racing thoughts, it may be helpful for you to try one or multiple of these methods out. They have helped me in the past and continue to help me in the present. Much love to you all. I wish you happiness and joy.
All the love,
