Find a quiet space,
Maybe inside on your favorite chair,
Or tucked into bed,
Or outside surrounded by trees or lots of fresh air.
Bring your tea or your coffee or just your quiet self.
This is a time of pausing.
We are collectively holding our breath.
We have been asked to pause,
To cease,
To withdraw.
For some of us,
This causes major anxiety.
For the health and safety of those we love,
Fear and anxiety for ourselves or for the world as we've come to know it.
And for others,
It's the isolation.
It's the isolation that feels overwhelming or scary,
The separation or stopping.
It's easier to be busy,
Easier to have purpose and routine.
This ceasing,
Pausing,
This is so hard for many of us.
The thought of days stretching out and activity stopping.
For some,
That feels scarier than the risk of a virus.
So whatever you're feeling,
Whether it be disappointment,
Powerlessness,
Fear,
Restlessness,
Anger,
Frustration,
Anxiety,
Panic,
Boredom,
Or loneliness,
Let's just take a minute to tune into that.
Just sit quietly for a few minutes wherever you are.
Place a hand on your heart or a hand on your belly.
Take a deep breath.
Inhale slowly,
Exhale even slower.
If it helps,
You can follow my count.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five.
Pause.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five.
Now check in with your body.
How does it feel?
What your body is feeling physically is often a reflection of how we are feeling emotionally.
Does anything feel tight,
Heavy,
Tingling,
Or pressured?
Try to send your breath into those places.
Maybe your chest feels tight or your hands are tingling.
Maybe your stomach feels a little bit of knots.
Maybe your shoulders are tight.
Just pay attention.
Where are you holding tension in your body?
And just keep breathing slowly,
Deeply.
And take a moment.
You can do this in your head or out loud if you're somewhere private.
Just say how you're feeling,
How you're really feeling.
Voice the fear or the frustration.
And then think about what is beneath that feeling.
And then what is beneath that one.
And try to get really honest and clear.
Why are you mad that the school is closed down?
Why are you frustrated that people aren't taking this seriously?
Why are you worried about your mother-in-law?
Underneath so many emotions,
It's likely that fear or grief is at the root.
And in these times,
These times of uncertainty,
These times of vulnerability,
We need to make friends with fear.
We don't need to hide it or suppress it.
We actually need to recognize and welcome it.
Welcome the fear that just wants to keep us safe.
Welcome the fear that is unsure about change,
The uncertain fear,
The angry fear,
The finger pointing fear,
The isolating fear,
The childlike fear,
The unknown fear.
When we can speak fear aloud,
Say its name in all of its forms,
Name all of our emotions in all of their forms.
We allow them to move through us,
Allow them to come and go and to pass.
And this creates space for other emotions like love and hope and compassion.
These are uncertain times and fear is going to be our companion for a while in some form or another.
Let's learn how it manifests in our bodies,
What shape it takes.
And then when we notice its presence,
What has come and crossed our barriers of distance or anger or humor,
Let's welcome it,
Name it and sit with it.
Even just for a moment or two,
We can say,
Okay,
I see that I'm feeling very angry right now.
I'm angry that I can't go to work because if I don't go to work,
Then I don't have money.
And if I'm not doing anything productive,
Then I'm worthless to my family and my community.
Listen to that fear of being worthless,
Of being powerless,
Of being out of control.
Listen to it and name it.
Don't dwell on it.
Don't spiral into it.
Just name it,
Allow it to be there and then also choose to reframe it,
To name and welcome other emotions.
We can say,
Even while I feel powerless,
There are things that I can do.
I can remain present to those around me.
I can breathe deeply and take care of my health.
I can choose how I react in the words that I say.
I can care well for those around me.
I can honor and make space for the fears and needs of others.
We aren't alone in this.
This truly is a time of connection as only tragedy can create.
Never before in our lifetimes have we seen the world united for a common cause.
This is a scary time,
A time that threatens to drive us apart.
But there have been other scary times.
And while we must take this seriously,
We must also rest in knowing that while we aren't in control,
We are also not powerless.
We get to choose how we react,
How we comfort others and ourselves,
How we speak and what we think moment by moment.
The fear is real.
The threat is real too.
And things will shift rapidly over the next few days and weeks.
So take time to breathe deep,
Slow breaths.
And take time to feel whatever you're feeling.
Take time to notice it.
Don't avoid it.
Don't spiral into it.
But allow it.
Gentle hand on gentle heart.
We are in this together.
You are not alone.
You are not alone.
It is okay if you are afraid.
It's okay if you are angry.
It's okay if you're not sure how to act or react.
It's okay if you're worried.
It's okay if you're restless.
It's okay if you're skeptical.
It's okay if you're panicking.
It's okay if you're peaceful.
It's okay if you feel overwhelmed.
It's okay if you are not okay.
And it's okay if you're feeling fine.
Breathe deep.
You are not alone.
You are not alone.
We are in this together.
I am not alone.
Gentle hand on gentle heart.
And we pray together.
God,
Grant me the serenity to accept the things I cannot change,
The courage to change the things I can,
And the wisdom to know the difference.
