Attention in the Season of Transition: Self-Care Methods
By Amy Mills
Autumn in Massachusetts brings beauty amidst transition. Some days, our chilly noses and cold hands alert us to the coming winter; on other days, the warmth outside reminds us of the sunny summer. A sense of not knowing what to expect can feel unsettling, especially during this special year of tremendous change.
However, the gifts of this special season are all around and inside us. To receive these gifts, see if you can feel the transition as an invitation to pay attention. Attention rewards us with the awareness of our deep interconnectedness to the earth and to one another, bringing healing to our sometimes-weary souls.
We offer a couple of quick and easy ways you can take a pause and use your attention to cultivate a sense of well-being at any time. Each one can be done in just a few minutes, or for as long as your heart desires.
The Back Breath
We breathe, in and out, unceasingly, from the moment we’re born, although we mostly go about our daily lives completely unaware of this magical force. One way to harness this special magic is to use the breath to stimulate the vagus nerve: this creates an immediate sense of wellbeing. The vagus nerve connects our entire body, from the brainstem and the face all the way down the spinal cord to our genitalia. Because it also spreads outward from the spinal column to embrace the organs of the body, it is known as the “wandering nerve”. Intentionally stimulating the vagus nerve thus connects ourselves to our entire bodies, and scientific research has proven its many benefits, including decreasing anxiety and reducing inflammation. You can easily stimulate the vagus nerve by taking a deep breath.
Sit comfortably and quietly wherever you are. Take a deep, slow breath through your nose, and allow your belly to expand as you breathe. When you have a full breath, experiment with breathing in just a little bit more, to expand your belly as much as possible. Hold your breath for one or two seconds to appreciate the fullness of the breath in your body. Then slowly exhale through your nose.
If you feel like you could use some emotional support, pay attention to your back as you breathe. The back supports the body, so you might think of supporting your back as a way to support your whole being: “I’ve got your back!”. As you breathe, feel the breath fill your back between your shoulder blades, behind your heart. As you hold your breath for a moment, feel your back expand and gather the strength and flexibility you need. Gently let go of the breath and feel ready for today’s adventure!
Hand on the Heart
The heart is the home of spirit in the body: bringing attention to the heart helps us activate feelings of safety, calm, and love. The heartbeat, like the breath, is a rhythm that begins in our bodies at birth and sustains us throughout our entire lives. The heart is also surrounded by neural cells that activate the release of oxytocin, the hormone of comfort and connection, in the brain. Connecting to your heart center can thus calm panic or stress in a matter of moments.
Close your eyes and place your hand on your heart to signal to the body that you are paying attention to the heart. Feel your heartbeat and know that you are home. Bring your attention to a memory of feeling love, perhaps a memory of a hug with a special person or a furry friend. Allow this feeling of love to bloom in your heart center and then to fill your chest and your entire body. Stay with this feeling for a while and know that you are loved.
