If it is available to you, check in with your heart--what emotions are present? what's the mood like? what's the condition of the heart right now...Thank You
Thanks to everyone that attended one of my online offerings last week. It is great to have familiar faces, or in some cases, familiar names without the video. This keeps me grounded and calm because I know how forgiving you can be when I mess up!
As I said in my last newsletter, until something else is called for, I am using this space to keep you updated of all the online classes, sessions and events offered by local teachers and groups that I am aware of. We are here to support you through these unsettling times. We appreciate your support. Thank you
Briefly, though, I think it is fitting to say a few words about being too aware in the present moment when the present moment ‘sucks.’ What we are doing with mindfulness is embodying the present moment. This includes the many moments happening these days that are filled with all kinds of emotions, confusion, messiness, and uncertainty. But being with unpleasant or uncomfortable arising’s can be disorientating and dysregulating. So, it’s crucial to be attentive to what you are noticing and feeling in those moments, particularly the feeling of being dysregulated. When dysregulated, your emotions and the state you are in feels unmanageable. It’s something that happens frequently in people with trauma. However, it occurs during disasters like the one we are in, and sometimes just from the way a person is wired. From a trauma-sensitive mindfulness perspective, dysregulation usually manifests as feeling too hyper-aroused or too hypo-aroused. The former is correlated with the fight-flight response, feeling activated, agitated, anxiety, anger, &/or out of control. The latter correlates with the freeze response, described as zoned out, spacey, sluggish, numb, dissociated, sad, &/or apathetic. Being in a dysregulated state, either hyper- or hypo-aroused, for extended periods of time can lead to consequences such as anxiety disorders, depression, PTSD, and all the physiologic after-effects of too much stress, such as poor sleep, nightmares, high blood pressure, chronic pain or dissociative symptoms such as immobilization, numbness of the body, confusional states, depersonalization, and attention deficits.
My point in bringing up all this negative, gloomy & pessimistic sounding stuff is not to add more anxiety and stress to the situation we find ourselves in. It’s more to raise awareness of the importance of knowing how we are feeling so that we can not only feel better now but also avoid future consequences of being dysregulated. We know that how we are and how we handle this moment will impact future moments. As such, things that help us come back from hyper- & hypo- arousal states, will reduce the problems that may arise from being dysregulated for too long.
The good news is that there are many simple ways to mitigate and prevent the long-term effects of too much or too little arousal. And it begins with mindfulness and awareness. When you are becoming dysregulated, either too activated or too sluggish, you can take action to reduce what you are feeling. For the hyper states, activities that slow you and your physiologic state down are useful— breathing with prolonging of exhalation, ‘straw breathing,’ yoga, shaking, and activities that relax you. For hypo-arousal, activities that increase energy – Qi gong and similar movements, walking, shaking, and such. Both hypo and hyper states are helped by self-soothing, going into nature, talking with someone that is calming, reading a good book, watching a funny or light movie, listening to certain types of music, and even have a nice cup of tea.
At a deeper level, regulation of our state and emotions involves a comprehensible and consistent relationship with our body sensations, thoughts, and feelings. This is where mindfulness comes in again. By working with mindfulness and with presence, we can activate the interoceptive parts of the brain and boost integration which increases the capacity to self-regulate and to manage our emotions.
Shelter in TheHeart - since Home is where the Heart is, when we live in our Hearts, we will always be Home ♥
Above all, take care of yourself. Take breaks. Stay informed but unplug often. Use the heart practices often and as needed -- practicing Loving-kindness and self-compassion will help you feel calmer and less negative, will reduce anxiety, and they are ways to keep your heart open to others who too may be affected. Reach out for support when you need it. Do what you can to support others when they need it. Keep in mind that while this is constantly changing, this too shall pass. Also, since we are likely to see something similar in the future, it is helpful to reframe what we are going thru now as practice and preparation for forthcoming crises. This will reduce the impact they have on ourselves, our communities and our planet. We might also prevent PTSD, and instead, experience PTG (post-traumatic growth).
Finally, remember you are not alone -- we are in this together - all of us. Avoid emotional distancing/isolating by staying connected, with social distancing of course. To that end here are the online offerings from our So Fla mindfulness community:
MULTI-WEEK ONLINE COURSES:
Gus Castellanos MBSR Mar 31 – May 19, 6-8:30pm. Now 50% off the regular tuition!
M-DCPS Educators receive 27 Master Plan Points and CE’s available! LINK HERE
Patricia Isis Mindful Self-Compassion Monday, March 30- May 18 from 6:30-9pm. Link Here
Adriana Zarate MBSR Saturdays, Apr 4-May 30, 10am-12:30pm, with LINK HERE
Valerie York-Zimmerman MBSR Thursdays, 6-8:3-pm, April 9 — May 28. Orientation, Thurs., April 2, 6:00 — 8:00 pm. REGISTER valerie@miamimindfulness.com. Link HERE
Kelly Miller 6 week Introduction to Mindfulness, Sundays, 4:30 p.m. – 6:00 p.m. March 29 – May 3, to register: kelly.elizabeth.miller@gmail.com Flyer HERE
Gwendolyn J Schanda - MindPowered Kids - online course for kids and their parents on meditation and mind superpowers Link HERE
DROP-IN, DAILY & WEEKLY ONLINE OFFERINGS
I am part of the newly formed group, Inner Space of Kindness that is providing FREE daily virtual mindfulness sessions. My classes will be on Wed, 4/1 at 1pm & Mon, 4/6 at 1pm. Friday, 4/10 at 1pm
Other teachers include Debra Annane, Knellee Bisram, Mary Beth Stern, Janet Slom, Aimee Bernstein, Juan Reyes, Mary Martin, and Peter Calin. Meditations are daily at the following times below. Click on the link to access Zoom directly per recurring day/time offering:
Monday - Friday, 7:00AM on Zoom
Monday - Friday, 1:00PM on Zoom
Monday - Friday, 7:30PM on Zoom
Saturday and Sunday, 9AM on Zoom
Saturday and Sunday, 2PM on Zoom
I am leading free drop-in sessions with Mindful Kids Miami, Tuesdays 11am-noon. Free, but registration is required - LINK HERE
Mindful Kids Miami also offers Online ZOOM Support Mindfulness Calls listed HERE by date, teacher and intention for each session. Link HERE for all of these classes
Debbie Steinberg - Judaism and Mindfulness. Mondays at 3:00 pm. Open to all and any religious orientation, both beginners and experienced mindfulness practitioners. Join Link HERE or (872) 240-3212 Access Code: 610-664-245#.
Cindy Ricardo - Mindfulness Meditation Circles (guided meditation, talk related to how to stay present during these times, a mindful inquiry)
*Wednesdays 6:05-7:35pm - Zoom link here
*Sundays 11am-12:30pm EST - Zoom link here
Lunch time Meditation (guided meditation and Mindful Inquiry)
*Thursdays 12:00pm - 1:15pm EST - Zoom link here
These offerings are by free/ by donation (suggested $10+). To donate link here
South Florida Center For Mindfulness with Sharon Theroux And Piero Falci
Thursday, 6- 7:00 pm & Tuesday, 12-1:00pm ZOOM LINK HERE Meeting ID: 591 231 9426
Mary Beth Stern – Tuesdays 10-11 and Saturdays 10am-11am. Contact mbfstern@gmail.com for zoom links
Delia Calixto – Fridays 4pm Join Zoom Meeting Here Meeting ID: 859 836 1987
Carolyn Sant Angelo and Scott May - Thursdays 6-7pm "Mindfulness for Today's World". No registration needed. Free. Zoom Link HERE
Gary Gonzalez
*Tuesdays 7:00 to 8:30PM every Zoom Link HERE
*Saturdays, 8:30-9:30am Zoom Link HERE
Ivanna Casado Mindfulness sessions Fridays,noon Zoom LINK HERE & Introduction to Mindfulness Meditation and Mindful Communication Master class – schedule link here
Calcagnini Center for Mindfulness - complimentary daily online meditation and yoga classes beginning April 1. Registration is required link HERE A link will be emailed to each class participant one hour before the classes begin
Psychotherapist, Amy Exum, LMHC and mindfulness expert Eli Bravo with Baptist Health - Virtual Daily Meditation and Tips for Emotional Well-Being:
**Mon, Mar 30, 9:00am Link
*Tues, Mar 31, 1:30pm Link
*Wed, April 1, 3pm Link SPANISH
*Thurs, Apr 2, 5:30pm Link
*Friday, Apr 3, 9:00am Link
I will do my best to keep this updated. If you or someone you know has an online class or course that you would like to be announced, let me know - I am happy to do so.
The human spirit cannot be seen, neither can it be denied
