Let's Begin Again

Six months ago, our world was turned upside down by Covid-19. Most people were impacted by lockdowns, and still continue to be affected by things like social distancing, working from home and homeschooling our kids – yikes! As you think about these changes, what do you notice in your body? Is your jaw clenched? Are your shoulders are heading towards your ears? Or do you feel overwhelmed; a bit like you are drowning with no help in sight?

Now, take a moment and notice your breath. Do not alter the way you are breathing, merely take notice. Become aware of your breath at the nostrils, as the cool air comes in and warmer air goes out. Notice the rise and fall of your chest as you breathe. Spend a few minutes and follow the rhythm of your breathing as your body breaths itself in, and out. In, and out. This is Mindfulness. It’s the awareness that arises from paying attention on purpose and in a non-judgmental way. Mindfulness is portable. There is no equipment needed, and best of all, it’s free. You don’t need a quiet room, a lit candle or even to be sitting still to be mindful. Mindful meditation is merely choosing an anchor on which to rest your attention, whether it be: sounds, sensations in the body, the breath, or thoughts and emotions.

One of my most memorable meditations came after my husband and I missed the 10:00pm bus from NYC back to Allentown and found ourselves stuck in the Port Authority until midnight. This was pre-Covid, so there was no need for a mask, no social distancing or the fear of getting sick, but if you’re ever been to the Port Authority you know that it’s not exactly the calmest place to be. I decided to go and “take my seat” with a bunch of strangers, where I closed my eyes and merely followed my breath. Before long, the noise became a sort of symphony – children were crying, parents we trying to read stories, there were languages I knew and others I didn’t. Each time someone got up from the chairs, which were metal and bolted to the floor, it made this odd kind of noise that became the percussion and made me smile. This background music became white noise, and as I sat there among strangers, my anxiety faded away. If I noticed my attention from my anchor wondering off, in this case my breath, I ushered it back without judgement and began again.

I must have sat there 90 minutes breathing in and breathing out. I have no idea how many times I “began again’ but that is okay. Beginning again is one of my favorite practices in meditation; to be able to begin again without judgement is a gift in life especially in times like these.

Many times I feel as if I was hanging on by my last thread and then I notice my breath coming in and going out, or I remember to check where are my hands and feet? or notice what sounds, smells, or sights I see. The Universe (or whatever you wish to refer to that power that is greater than all of us) sends in something to bring me back home to my body. A reminder I am here and in this moment everything is well.

So I will end with this suggestion, it is in times like these, it is even more important to be mindful. So the next time you start to feel anxious or at the end of your rope, I urge you to take a moment and notice your breath and come back to this moment. Chances are, you may just find it as life altering as I have.

May you be well, may you be safe, and may you be happy,

Dr Deb