Grief can bring about emotions of thinking too much in the past or obsessing over the future. When you are fully present, you learn to heal. Uncomfortable emotions don't get pushed away to the point of covering it up with behavior. Here are three techniques to help you to bring more presence into your life.
4-7-8 breathing
This is a breathing technique known as relaxing breath. You breathe in for 4 seconds. Then, hold your breath for 7 seconds and exhale for 8 seconds. This technique helps focus the mind and body while regulating the breath. When starting this technique, please do it for 4 cycles of breath. After a couple of weeks, you can extend it to 8 breath cycles.
Journaling or Svadhyaya
Svadhyaya is part of the Niyamas (one of the eight limbs of yoga). It is a yogic term for journaling. This helps you with chronic stress after a loss. When you feel undesired emotions come about, it can be overwhelming. Putting the emotions in words and giving them a description can help them feel more manageable. It can also help you identify what you are feeling.
Do one daily activity mindfully
Chose one thing from your daily routine. It can be taking a shower, brushing your teeth, eating a meal, etc. Once you chose something from your routine, put your phone away and pay attention to the 5 senses. For example, if you are eating a meal, notice how it looks. Then pay attention to the smell. Next, notice how the food feels in your hand. How does it sound when you bite into it? Finally, bring your awareness to the taste. Do this one or more times per day.
When we incorporate these small changes in our life, being present becomes natural. Eventually, you won't have to think about making an effort to be more present.
Is there anything you do to create more presence in your life? Share in the comments below.
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