simple ways to stay calm and positive amidst chaos, from 5 meditation teachers
content curated by Jasmine Irven; contributions from Megan Kasubeck, Eric Blais, Alex Dellamarca, and Priya Khanmaini
Your mindset is an incredibly important tool for navigating stressful or chaotic situations, for grounding yourself, for supporting yourself in your daily life and actions - allowing you to focus, stay calm, and curate a sense of positivity within yourself, even when everything external seems like it’s falling apart.
As we continue to navigate the unknowns and often overwhelming moments of the COVID-19 crisis, I want to continue to provide a voice that is calm, that offers support, and that assures you that this is not forever.
To offer some more insight into how we can use intention to stay calm and positive amidst anything that’s causing us stress, I spoke to 4 fellow meditation teachers and asked them what actions they’re taking, and what advice they have for navigating this time.
I also offered my own words, and would love for you to do the same in the comments below if you feel so inclined! I’d love to connect and be inspired by your internal wisdom. 💛
trust & acceptance
Did anyone else feel slight agitation about being told to stay inside when they had goals for forward movement? Maybe we all just need a break right now. Developing or starting a mediation toolkit during a time of chaos is a great idea.
Meditation is one of the ways we can train our brain in the art of mindfulness and staying present, grounded and calm. These days I’m finding it helps to start with an intention or mindset as my base. Themes of trust and acceptance are big ones for me right now. I am currently reinforcing the idea of trusting I am exactly where I need to be. Trusting that everything I need right now is coming to me at the right time. Along the same lines, I wrote the following statement of acceptance on a sticky note on my bedroom mirror: I accept the situation I am in.
Here are a few specific meditation strategies that are keeping me grounded in current chaos:
A primary focus on breath: the simplest and fastest way to bring my mind back to my body, especially if I get caught up in headlines or worry. It can be overwhelming to sit down or remember to meditate everyday if you’re new to the concept, so I recommend making a point to pause 2-3 times throughout your day to close your eyes and take a few seconds to focus on your breath. I am taking a lot of deep breaths these days!
Using apps and livestreams: I’m currently carving out time everyday to sit down for @myhoame Instagram Live meditations. If I can’t swing it my backup is 10 minute meditations on my Headspace app.
Journaling: I personally have a daily journal practice that helps me keep my mind out of loops or rumination. I can tell when I need to journal and let something go. I usually include prompts like “today I will let go of…” and end by writing out an affirmation for the day.
Repeating affirmations or mantras: I recently introduced mantras into my self-care routine and carve out time to repeat the mantra 108 times with a mala (a string of beads used in meditation to keep track of mantras). I keep the same mantra for 30 days. You will notice a change in the way you carry yourself and respond when your mind starts to simply believe “I am…”
Words by Megan Kasubeck | @meg.meditates
the middle path
by Eric Blais
I once read that the definition of a Guru was one who keeps one foot in the light and one foot in the dark. As such, I've taken the Buddhist idea of the middle path literally. I balance things that are so-called good for my body and soul (daily meditation, exercise, healthy food, social interaction) with a few party nights (alcohol, sugar, horror movies, dancing in wild abandonment and hours of couch surfing, etc.). Might not be for everyone, not traditionally Buddhist, but keeps me happy and sane.
Words by Eric Blais
self-compassion
I moved to a new city, 4.5 hours away, in the middle of a global pandemic. I’d say chaos is my middle name.
In the last couple weeks I have felt excited, happy, stressed, lazy, productive, anxious, angry, sad… you name it. I thrive off of routine and structure, so to move even farther away from family and friends, to not be able to go to work, and not have my routines in the city I spent 9 years in, has really put my emotions and patience to the test. While I would not consider myself an expert in staying “calm,” I do have some helpful ways to stay positive during this time:
Self-compassion. Whether you’re binging your favourite show all day, being productive, learning a new skill, crying most of your morning or having to take your anti-anxiety medication, be kind to yourself. All of these things are absolutely ok.
Carving out time for just YOU. Meditation and journaling are an absolute staple in my daily routine. Even if it’s just for 10 minutes. Take a bubble bath, do a face mask, lay in bed and stare out the window, read a book, blast your favourite artist/band on your speakers and chill. Just you.
Move your body. I have found some good at-home workouts on YouTube in the last couple weeks that have really helped me get some energy out and a sweat going. I’ve also been taking some really long walks with my dog. Sometimes I leave my phone at home just to enjoy my surroundings, or if I bring my phone, I try to call and connect with someone who I’ve been missing.
Keep up with your skin care routine. This seems so obvious, but as someone who doesn’t wear a lot of makeup to begin with, I know skin care can fall to the wayside when you’re not wearing makeup at all. I always start and end my day with my regular face wash, toner and moisturizer routine, no matter what. I always feel refreshed and my skin always feels so much better.
Find a routine that works. In times like these, it’s easy to fall off of your regular routine. I’ve found that going to bed, waking up, and eating at my regular “working day” times has really helped me stay on track. But in keeping with self-compassion, being flexible in this routine is key.
Words by Alex Dellamarca
routine & self-love
For a lot of people this can be an uncertain time, but it’s really helpful to focus on the things that we can control.
Stick to a routine: it helps me so much when I know what my week is going to look like: the times you eat, the times you meditate, when you exercise, when you have a night to yourself to read or watch TV, and when you’re free for a Zoom party. I plan my meals for my week so I can make sure I have enough groceries and I set aside Monday nights for binging my favourite show. If your routine isn’t working for you, simply change it until it feels right. For example, I have found I need something to challenge me for physical activity so I have found a 30 day challenge which motivates me to exercise and follow a different video every day.
Be gentle with yourself: we’re only human and we’re navigating something no one expected or prepared for. If you need some time to yourself and you made plans to chat on the phone, reschedule! Know that when you take care of yourself then you are able to have a much better relationship with others.
Practice gratitude every day: gratitude brings us true joy! I have a team meeting every morning where we each say something we are grateful for. It is the most wonderful way to start the day.
Words by Priya Khanmaini
high vibrations & grounding rituals
I’m someone who’s easily influenced by the energy around me, so in times of chaos or stress, especially externally, it’s easy for me to get overwhelmed and feel like nothing I do makes a difference, and therefore what’s the point? I know I’m not alone. As human beings, it’s often challenging to stay optimistic and useful in the face of everything scary that’s happening in the world.
To keep myself out of this downward spiral, it becomes more important than ever for me to focus on creation over consumption. Yes, I believe and understand the importance of staying informed, but I also know that I am here to make a positive impact on the world, and that I cannot do that if I’m continually worried, stressed, or paralyzed by hopelessness. So, instead, here’s what I do and would encourage of you:
Learn to recognize your personal tipping point. For me, when I’m stressed, I notice tension in my jaw, my tongue, and my shoulders; I feel my heart begin to beat a little faster, and I begin to feel some discomfort.
When I feel these physical signs of stress, I know it’s time for me to take a look at what could be causing the stress and step away: turning off the news, shutting my laptop, or getting off social media.
Then, I like to turn to some of my favourite grounding rituals to help me begin to raise my vibration again. I wrote a whole blog with 19 ways to raise your vibration here, but a few of my faves include going on a walk or run, exploring nature, journaling, meditating (of course), or giving gratitude.
I’d love to encourage you to create a couple of “if this then that” statements for your own life: “if I experience stress due to X, I will do Y.” It’s so important to have those rituals we can rely on to pull us up and out of our situation whenever we need it. Get to know yourself. 💛
Words by Jasmine Irven | @jasmineirven
I hope you’ve found some inspiration in this post that you can take into your daily life, and use in times of stress or chaos. Lean into what feels good, and let your intuition guide you, knowing that all of your feelings are real, and valid, and normal, but also knowing that you have the ability to change your perspective, to shift your mindset and actions to move out of these feelings and make change in your life. 💫
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