Mindfulness

By: Dr. Angela Garcia Lopez

Mindfulness, the art of being present, can be a crucial tool not only for healing high stress and post-traumatic
syndrome but also and most importantly if used on time to PREVENT it. It is really easy, let me break it down for you:
Physically– Stress has an impact on the relationship we have with our body, that is why people tend to turn to
alcohol, eating disorders, sometimes drugs, or even diminishing self-care in times of stress. We store stress in
different parts of our body creating stagnant energy that needs to be moved. We stop feeling present within our body and lose our connection to it. Here are some practices that will help you reconnect with it:

• Sports/Walking/Yoga: Choose an activity that will get your body moving and your energy flowing. This will
  allow you to reconnect with your body. Doing these activities in nature is even better! Nature is healing.
• Self-Massage: Take 2 minutes every morning to massage your arms, neck and legs. Wake them up! Get
  that blood flowing!
• Deep Breathing: As soon as you feel a tension coming up, take a minute to refocus on your breath. Listen to
  it, feel it, stay with it.
• Dance and sing: People and cultures around the world express their emotions from happiness to sorrow
  through movement and frequency. This might not be for everyone, but definitely, one to try.
• Eat Healthy: Take time to sit and eat, nourish and honor your body with nutritious food. Help yourself feel
  better from the inside out.

Emotionally– We remember more trauma in feelings than in words. Here are some tips on how to process them:

• Meditate: What are you feeling right now? Sit with your feelings and accept them without being judgmental.
• Keep a journal: Make it an everyday ritual, pick up your notebook or download a journal app and jot down
  what is on your mind.
• Gratitude list: List 3 things that you are grateful for. Even in the most difficult situations, we still can find
  things to be thankful for. Shifting to a feeling of gratitude replaces feelings of fear and sadness over time.
• Music: My husband playing the violin is probably to most healing melody in the world for me (check out
  Sergey Khachatryan for any violin concerto). Find the music that releases feelings from your heart and soul
  (and you can listen to it while walking!)
• Disconnect from social media: In times of high stress, we need to understand that reducing stress input in
  general is highly important. Schedule a moment in your day to stay away from news and social media and
  invest some time in some of the tips here!

Socially– Your community is a huge help in dealing with stressful times. Here is how to rely on them:

• Bond and interact with friends and family, take some time to be with them. Try to avoid your phone, actually
  be present with them.
• Seek help from communities that might be dealing with the same symptoms as you. There are so many
  virtual support groups, you can find on the internet.
• Volunteer: Volunteering allows you to channel your energy into an activity that will contribute to the good and
  the health of other people.

We hope these tips help you integrate mindfulness into your everyday life!