February 16, 2014
You’re triggered! Something awful has happened. He/she/it isn’t cooperating and you’re powerless over whatever it is that life just handed you. Whether it’s catastrophic or a loss as small as they’ve stopped making your favorite cookies, here’s a fast, elegant way to soothe, ground, and bring yourself back to your brilliant, capable self.
If it’s a small loss and you’re short on time, or you’re with someone and you don’t want them to think you’ve lost it, use the short form. Pause, notice you’ve got a story line going on in your mind, drop the story and put your attention on your breath. Done!
When you bring yourself back into the present moment you once again have access to your innate brilliance. If you haven’t spent a lot of time in the present moment you may not yet have discovered this part of you that’s more than capable of solving amazingly complex problems.
If you have more time, or it’s a loss that leaves you reeling on ground that’s no longer stable under your feet, give yourself the gift of the long form. It still won’t take you longer than 5 minutes, if that.
Just like the short form, begin with a pause. Notice and drop the story line and put your attention on your breath.
Silently, bring your attention to the phrase ‘I am here’. Keep your attention on that phrase for a few breaths. Ground yourself in the reality that you’re alive and breathing and able to follow simple directions.
Next put your attention on the phrase ‘At my core I am basically good’. This reminds you of the truth that you and everyone else is pretty much doing the best they can, and there’s no need to beat you or them up with your mind because you’re feeling so bad. Stay with it for a few breaths.
Finally, put your attention on the phrase ‘I have everything I need’. This reminds you that when you are ‘here’, out of your stories about the awful past or scary future, you have what you need for this moment. 5 minutes.
What happens when you’ve practiced this a bit is that you get very good at stringing enough present moments together to experience your own innate brilliance. You find you know what to do, even if it’s only to sit on your hands and do nothing until something else comes to you.
Skeptical? Of course you are. So try it. 5 minutes vs spending days, weeks or months on your own personal gerbil wheel disconnected from your brilliance! Love to hear if you find it helpful, so please leave a comment.