Updated: Mar 19
With all the uncertainty surrounding #COVID19, our parts can be understandably activated and we can experience #anxiety, fear, even panic. And this can alternate with feelings of resilience, optimism and bravado. This is typical of polarised parts, and sometimes we are blended with the anxious parts, and sometimes with the gung-ho parts. This is completely normal and you're still the guiding self within, noticing these internal changes. Using #IFStherapy to connect to our true self and listen to our polarised parts in turn can be very settling and helpful.
To connect with your Self energy, try the following exercise. It only takes a few minutes and the more you practice, the more effective it will become.
Grounding and Breathing Exercise - Seated in a chair
Feel your feet on the floor - squeeze your soles down one by one if it helps to bring your attention more fully to the ground.
Move your attention up each leg to your torso, and yield a little into the seat. Notice the points of contact with the chair, back of thighs, sitting bones. And your hands in your lap or on the chair arms.
Notice your spine, your back against the chair back. Your shoulders, neck and head aligned on top of your spine.
Bring your attention to your breath. Is your breath fast and high up in your nostrils, throat or chest? Or do you feel it more in your chest? Perhaps in your diaphragm or solar plexus area? Maybe you feel it more in your abdomen.
Abdominal breathing is the most relaxing and soothing for us, so let's gently move the breath to the belly:
Place one hand on your belly and the other hand on your chest; just feel the weight of your hands and get comfortable with the sensation.
And now visualise the breath entering your belly through your hand as you breathe in - feel how your hand gently moves outward on the inhale. If it feels at all uncomfortable stop, and go back to feeling your feet on the ground.
If you feel ok to continue, visualise the air moving into your abdomen on the inhale, feeling your lower hand move gently. And then visualise the air moving out of your chest through your upper hand on the exhale, feeling your upper hand move slightly.
Continue for 2 minutes, keep your attention on the breath and hand movements.
Stop when you're ready, and notice how you feel.
Do you feel more calm?