I thought I'd round off this series by talking about some mindful practices that I've found helpful when I'm feeling dysregulated.
The first two combine breathing with some touch-based grounding. I like to pace my breathing using a finger from one hand to trace around the fingers of my other hand. You can breathe in as you trace up each finger, and breathe out as you trace back down. Or, I prefer to trace all my fingers really quickly one way, and then slow right down as I trace the return. You can play around with this one, and notice the texture of your knuckles and different skin surfaces.
I also like to breathe directly on to my hand after breathing deeply in through my nose. I've heard this being called 'dragon breathing' because the aim is to focus on the transfer of heat from deep in your belly, out into the air, and back into your body through your hand. You can imagine you're breathing fire if it helps!
Experimenting with heat can be very soothing. I like to press my hand against an area of tension and imagine the heat refuelling my muscles and allowing them to relax. You can try doing this on different parts of your body as a way to wind down before bedtime.
My last two recommendations are less body-focused and more about putting self-compassion into practice in ways that can feel challenging. I've written before about 'speaking to the feeling' and I think it can be so helpful. The key is not to judge or preach, but to try and be empathic towards yourself. Sometimes it can help to picture the emotion as a person, even a child. Most of us would not want to purposely hurt another person, so personifying your feelings can help you to adopt a gentler attitude.
Finally - and this is something I've worked hard at - is recognising when it's 'game over' and time to step away. Sometimes it is helpful to push through and find a rhythm, but sometimes it's better to listen to your body and brain and switch things up. Try to celebrate when you are able to recognise and respect this boundary, rather than focusing on failure. This takes some commitment and time. But in doing more to align with your brain and body's needs, I have found it a lot easier to access authentic and sustainable sources of energy.
I'd love to hear about more tips and techniques! How do you practice awareness and compassion towards your brain and body?
Thanks for reading, stay tuned for new content soon!
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