If we want to be grounded and calm in a crisis, we need to cultivate this capacity, the way a person wanting to climb Mount Everest needs to build up physical and mental stamina.
For years I have used the simple breathing exercise below as part a daily practice of setting my energy and intentions for the day. I also do the practice whenever I feel out of balance or off-centre. I encourage you to try it.
When you experience the immediate benefits — how your energy centres and settles — you might be inspired to take a few moments for this way of breathing before a big phone call, or meeting, or task.
The more you are able to integrate this centring practice into your daily life, the more it will be available to you in a time of crisis. You will have self soothed with figure of eight breathing (or a similar mindfulness practice) for so many smaller storms that it will be your automatic response to bigger ones.
Let me know how you find it.
Figure of Eight Breathing
- Optional: take off eyeglasses, any heavy jewellery, and footwear made of rubber or plastic.
- Stand with your feet shoulder-width apart, eyes closed, and your attention on your breath. Sitting or lying down works too, but standing is the easiest way to start.
- Inhaling slowly, bring your awareness to your heart.
- Exhaling slowly, imagine your breath is traveling down the front of your body and pen
etrating to the centre of the Earth. - Inhaling slowly, imagine you are drawing energy up from the centre of the Earth and up the back of your body, and into your heart.
- Exhaling slowly, imagine that your breath is going from your heart up the front of your body as high as it can go – to Ether, the stars, heaven – whatever works for you.
- Inhaling slowly, imagine you are drawing energy down from above, down the back of your body and into your heart.
- Repeat this “figure of eight” as long as feels right – perhaps 5-20 cycles at the beg
inning. When you are familiar with this practice, four or five cycles is enough to feel quite grounded.
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To start, I suggest tracing the figure of eight shape with one hand, as a way to help your awareness move.
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