How to Reset Your Mind When You Feel Like You Can't Go On: Returning to Yourself Through Breathing and Meditation
Work, housework, childcare.
There are mountains of things to do, and none of them can be taken lightly.
If there is anything to cut back on, it can only be my own time...
The more I think, "I have to do this properly,"
the more my tension rises, my heart feels restless, and
my breathing becomes shallow.
Do you ever feel that way?
I certainly do, quite often.
It is precisely at those times that I stop and try to take even just a few minutes to consciously "return to myself."
That is the shortest path to calming the restlessness in my heart.
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■ "Feeling restless" is a sign from your heart
The true nature of that restlessness is anxiety, impatience, or
the pressure of thinking, "I have to do this properly."
It is a sign from your heart saying, "Please take a little break."
That is why it is important to stop for a moment instead of forcing yourself to continue.
Today, I would like to introduce the "breathing" and "meditation" techniques I practice at such times.
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■ Breathing Technique: Counting Breaths (Susokukan)
First, let's quietly settle our breathing.
It doesn't matter if you are sitting or lying down.
Stretch your back comfortably. Create a path for the air to flow.
Close your eyes or lower your gaze.
Gently turn your attention to your current breathing.
The act of inhaling, the act of exhaling. Just feel it as it is.
Inhale slowly through your nose for 4 seconds...
1... 2... 3... 4
Exhale through your mouth over 6 seconds...
1... 2... 3... 4... 5... 6
Once more. Inhale... Exhale...
Repeat this slowly about three times.
As your breathing deepens, a little space will gradually be created in your heart.
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■ Meditation: Use kind words, not harsh ones, toward yourself
Let's take a little quiet time.
Even if the restlessness still remains, don't try to force it away; just leave it as it is.
If you try to force it away, it may sometimes become even stronger.
Just noticing, "Oh, it's there," will cause your heart to start calming down.
Watch it as it eventually passes by.
And in your heart, offer yourself some kind words.
"It's okay just as you are now."
"You're doing your best."
"Shall we take a little break?"
Any words will do.
Please deliver to yourself the words you most want to hear right now.
Gently return your awareness to your breathing, and while feeling the stillness, slowly open your eyes.
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■ "Just a few minutes" to rebuild yourself
Even in a busy daily life, if you have even just a few minutes of "time to return to yourself," your thoughts and feelings will gradually settle. You will gain some breathing room.
It doesn't have to be perfect.
It doesn't have to be every day.
The "habit of being kind to yourself" will support you.
Even when you feel, "I can't take it anymore...!!"
Doesn't it feel reassuring just to know how to handle it?
Please do try it.
An easy-to-follow audio guide 📢
Recommended for those who find meditation difficult!
https://stand.fm/episodes/6799ba724ceff62452d8e76e