Trying to Stay Zen When the World is in Flames
So, how about 2020?
After months of being quarantined during a pandemic, our nation witnessed a horrific murder by our law enforcement—the very people who are meant to protect us. Now, we experience collective grief, outrage, and sadness.
Understandably, much of our energy has been targeted toward the external world. I ask myself daily: How can I be better educated on our history, statistics, movements, definitions, and current news? How can I release my bias to find fair and honest information? How can I be more active and involved in helping others? How do I stay healthy when COVID19 is still a thing? How are we going to rebuild the economy after the massive layoffs? How do I feel about the political opinions that are driving many of these conversations? How do I filter what is real and not real when so much noise circulates the internet?
Yep. Much of my focus has been external world.
Not enough of my focus has been on my internal wellbeing.
In effect, I’ve been a lesser version of myself recently because I’ve put my wellbeing and spiritual practice aside, forgetting that these are the very things that help promote my best self to the world. When I am aligned and centered, I better navigate the chaos with a more humble, rational disposition. When I am loving toward myself, I am better able to provide love for others. I’ve said this 1,000 times, but we must fill our banks with love in order to deposit love to others.
I’ve taken a few days to be silent, tune inward, journal, and come back to a place where I am better aligned and well. I use tangible tools (which I list below) to help bring me to a place of peace, love, and contentment.
These tools work tremendously well for me, and I hope they do the same for you!
Body Scans
Did you know we store our emotions in our body? Whenever you feel pain—whether it’s anxiety, sadness, tension, etc.—take note of where that exists inside your body. Throughout the day, take one minute to consciously scan your body, starting at the top of your head and down to your toes.
Personally, I notice I store my emotions by clenching my jaw, holding a tightness in my chest, or a slight sickness in my stomach.
Whatever it is for you, visualize inhaling love into that space and healing that emotion. When you exhale, release whatever pain you’ve stored. Try this for a couple of minutes.
Routine
Maybe it sounds strange, but doing a very simple chore or activity can get my mind out of a swirl and help me feel grounded. Everyday, productive activities can anchor us in the present.
Some of my favorites:
Clean the home
Organize a drawer, cabinet, or closet
Plant or weed your garden
Pinterest your inspiration
Walk the dog or play with your kids
Wash your bedding
Knit, sew, paint, write
Practice a Loving Meditation
Ground yourself in a loving meditation. During a loving mediation, you begin by focusing on yourself. When you develop love, kindness, and compassion toward yourself, you cultivate more love for others.
Some mantras for this practice:
I am filled with love and kindness.
I feel supported and safe.
I forgive myself for my shortcomings.
I have love and compassion toward myself.
I live with ease.
You can then direct these mantras toward other persons in your life. Maybe it is someone you want to see heal, or someone you are struggling to understand or show compassion. Sending loving energy to others not only serves them, but also ourselves.
Try a Magnesium Supplement
Magnesium is an essential mineral for human health and is used in over 600 cellular reactions throughout your body. Every cell and organ need this mineral to function properly. It contributes to bone health, as well as proper brain, heart and muscle function.
In addition to helping us sleep better, magnesium helps calm our nervous systems and aid in better digestion (yep, you’ll poop). Magnesium also has been shown to improve anxiety and depression.
I love this magnesium powder supplement. I take 1 tablespoon in my tea in the evening, and I always have a better night’s rest, an overall calm sensation, and better digestion.
Stay Hydrated
Drink your water, and drink your green juice (here’s my fav green juice recipe). Staying hydrated will help move toxins out of your body, boost your energy levels, and help your muscles and joints function properly.
Also, when we’re dehydrated, we become more stressed. Studies have shown that dehydration leads to higher cortisol levels—the stress hormone—making it harder to deal with everyday issues. By staying hydrated you will be better equipped to deal everyday problems.
If you struggle to drink enough H2O, try investing in an extra-large water bottle and commit to drinking multiple fills. Another good tip is adding squeezed lemon or frozen berries to your water.
Move Your Body, Girl
Exercise is one of the most effective (and least expensive) anti-depressants. Remember those “feel good” chemicals called endorphins? You get those from high-intensity exercises like HIIT, sprints, long runs, etc.
If you’re not up for high-intensity right now, I get it. Recently, I’ve been a little emotionally and mentally taxed and have gravitated toward low-impact movement. Low-intensity, when sustained overtime, spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better.
If low-impact is more your fancy, try long walks, yoga, pilates, barre, etc.
Watch, Listen, and Read Uplifting Content
Recently, I watched the Epstein documentary—not a good call, at least not now for myself. Also, I’m currently reading a book about depressed humans in psychotherapy sessions—also not a great choice for me right now.
If you’re anything like me, when I experience darkness outside of me, I need to ensure I am making time to fill myself with light content as well. I am putting my book down and recently purchased Vibrate Higher Daily by Lalah Delia, a spiritual writer and wellness educator in the black community. I also love Heart Talk by Cleo Wade.
My favorite uplifting listens: Oprah’s SuperSoul Conversations podcast, the Goop podcast, or anything hosting Timothy Leary or Ram Dass.
In terms of movies and shows, choose whatever makes you giggle. Everyone has a different sense of humor, but some of my favorite uplifting shows are The Good Place, Broad City, and Schitt’s Creek.
Create Social Media + News Boundaries
Many of us now receive our news through social media. Why rely on the media, when we—the people—can capture a scene on the spot with our smart phone and post it instantly? New information and opinions spread like a virus.
As nice as it is to login to a world of information and noise, it can also totally deplete our emotional, spiritual, and mental wellbeing.
Mindful phone use, for me, is so. majorly. important. As a rule of thumb, I don’t look at my phone with the hour of waking up or within the hour before going to bed. You can also schedule news and social media time into your day. During these times, read the articles, watch the videos and check the feeds.
This is truly a boundary that looks different for everyone. If you feel like you’re mindful enough with your phone, then maybe you need no boundaries! Everyone is different.
Exfoliate and Detox
Sometimes, a good physical exfoliation and detox can make me feel like a new person spiritually. I have written about dry-brushing here, how to do it, and it’s benefits.
I also love a good body scrub (my favorite is Aveda’s Beautifying Radiance Polish) and a good facial exfoliation (my favorite is Goop’s Microderm Instant Glow Exfoliator).
Buy Yourself Flowers
For no reason other than “just because.”