I hope this email finds you safe and well and … perhaps even sane? These are trying times for our bodies as well as for our hearts and minds, so it’s appropriate to check in with ourselves occasionally to see what’s going on and what we might need. Like putting your mask on before helping others (precisely so that you can help others) on a plane, self-care matters a lot in times of difficulty. Ironically, this often means that self-care matters most when it’s least on our minds.
So, in that spirit, let me ask you: how are you doing right now – what do you need at this moment? Take a moment to breathe, to settle, and to feel what the answer might be for you, accepting that it might be different from the needs of others; it might surprise you. Perhaps you’re more stressed than you realised? Are your shoulders taught and tense? Is your breath high, shallow, and tight? Is your mind racing in search of new distractions? How many windows/apps are open on your electronic device right now? ...
I hope this little note finds you, and that it finds you well, even as we all continue to navigate these uneven and unusual days.
For many people, these are days of concerted effort and deliberate action, even if only in the very small things that we might normally take for granted. Some of you have told me about making the choice to establish new routines for your days, perhaps including walking or exercise or painting or meditating. Some of you have written to describe your renewed resolve for your mindfulness practice, attempting to timetable 10 minutes or 20 … or 40 … or 90 into each morning, afternoon, or evening, as though replacing your regular work schedule with a practice schedule. You’re setting goals to give your days shape and purpose. You’re exerting some control over the world as you encounter it, perhaps fully cognisant of the fact that there’s so much that is probably out of our control right now. Many of you have asked me what I think about this …
I hope all is well in your part of the world, even as things seem to tumble and swirl around in the eddies of these unusual days. Once again, I wanted to thank you for your messages and comments over the last week, many of which have been very inspiring.
Most of us seem to be in some form of ‘isolation’ at the moment, either in an imposed ‘lock down’ or a more voluntary ‘stay in place.’ But many of you seem to have found a great deal of richness in your newly delimited environments. For example, some of you have been keeping diaries of your mindful moments each day, mapping some instants of experience that felt positive or negative or simply neutral, and then reflecting on the ways these impacted on your days. Isn’t it amazing how much changes for us every moment of the day when we bring some attention to it, even when we’re ostensibly stuck in the same place for days or weeks on end? Perhaps you changed your toothpaste or your regular brand of toilet paper? Perhaps you did a workout on the rug in your living room, instead of on the rubberized floor of a gym? Perhaps you tried washing your hands with a new kind of soap? Perhaps you spoke with someone you love online instead of in-person, and really noticed the colour of their eyes for the first time? Perhaps you noticed the cherry blossoms bloom, flutter, and fall outside? ...
It’s been great to hear how you’ve been doing during these unusual days – many thanks to everyone who’s been in touch, and my apologies for being unable to get back to everyone individually.
Further to my previous note about the various ways in which your mindfulness practice might be able to support you through these days of anxiety and dis-ease, I wanted to let you know that we’ve been developing some new meditations for you to try while you’re physically (and perhaps socially) distancing yourselves. For instance, some of you asked for some guidance on the idea of the ‘hand washing practice,’ which I outlined last time. So, we’ll post some audio guidance for that and other things very soon.
In the meantime, I wanted to respond to some of the comments and questions that I’ve been receiving from course participants over the last week or so. Most people, for instance, are observing higher than normal levels of stress as their daily routines have been disrupted and their freedoms of action restricted. People are describing wandering aimlessly around their homes. Wringing their hands. Biting their nails. Being unable to settle down or focus on activities. Perhaps you will recognise these behaviours? ...
People quite often talk about how ‘these are stressful times.’ After a while, such sentiments fade into platitudes and we risk losing sight of what they actually mean; they’re as routine as tying our shoelaces or saying ‘good morning.’ And yet, these last few weeks have been particularly stressful for many societies and individuals, as we all struggle to understand what it means to live in the midst of a pandemic. We strive to understand our responsibilities at these times, even as we try to guard against illness and panic and dis-ease of all kinds. At such times, the observation that ‘these are stressful times’ takes on particular weight, and it would be wise for us to be mindful of how that weight impacts upon us and on those around us.
I’ve been receiving quite a few messages from people asking about how their mindfulness practice might help to support them in these stressful times, and so I thought I should simply send this out to our wider community in case this is a general concern. ...
During the 2020 COVID19 pandemic, Chris Goto-Jones writes weekly emails to the participants of the MOOC DeMystifying Mindfulness on Coursera and FutureLearn. Following requests to put them all in one place, they are reproduced here.