Welcome July! Summer is typically a busy time with many events, sports, and get-togethers to attend. This can be fun and rewarding, but it can also be draining, especially when we are grieving. There are a lot of good memories that can come in July, but it is also hard to not worry about all the things that are on our to-do lists that may not get done. It is important to take a break and to remember to be present to the present moment. Hint: It’s all about slowing down.
Here are some things to try this summer to stay present to the moment and to help you to slow down. Not everything is one size fits all, so just remember that if something does not work for you, that it is okay; try something else.
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Go for a walk: Set aside 30 minutes each day to go for a walk. Being in nature is calming. Make sure you take in your surroundings, noticing the birds chirping, the trees swaying, and maybe even that dog barking in the background. Reconnect with nature!
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Meditation: You could follow a guided meditation or you can lead your own. If you would like to lead your own, begin with trying to clear your brain of your to-do’s and anxieties, and slowly relax each part of your body and become aware of its presence. Sometimes we forget to thank our feet for carrying us to the places we need to go, or our hands for holding our morning coffee for us. Being present to your own body and what it does for you is an excellent way to ground yourself in the moment.
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Establish a routine: It can be helpful for grievers to establish a routine. This routine could be as simple as getting up an hour earlier to drink your coffee in silence, going to bed at a certain time every night, or making sure you eat breakfast in the morning. Even keeping a journal could be a healthy addition to your day. Routines can help us to implement moments of intention or calm into our days.
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Deep Breathing: Taking deep breaths are extremely helpful when we are overwhelmed. This can be done anywhere, and whenever things become too much. Deep breaths are an easy and silent way of calming ourselves. A popular deep breathing method is Box Breathing. This is four seconds of breathing in, holding your breath for four seconds, breathing out for four seconds, and then holding for four seconds. Since each step is in four-second intervals, it is also known as the 4-4-4-4 Method. Try this to regulate your breathing and bring you back to the present.
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5-4-3-2-1 Method: This is an amazing tool to help bring us back to the present moment, and it can be done out loud or silently. Start by taking three deep breaths, then look around you and identify five things you see. Take your time in picking your five things and really examining their details. Next, pick four things you feel; examples could be your shirt, jewelry, your own hands, or your hair. Then identify three things that you hear, then wo things that you smell. Lastly, identify one thing that you taste. It could be the leftover taste of your coffee from the morning, your toothpaste or the gum you were chewing, or something from last meal you had. This method takes you away from overthinking and back to the present moment, and can be very helpful in overwhelming moments of grief.
Now that you have a list of tools to take with you as the summer continues on, you are prepared to live in the present moment. Grief can sometimes make us feel stuck, or it can make life feel overwhelming. When these things happen, remember the importance of slowing down. We don’t want to let life pass us by or to bottle up our emotions. You now have a list of tools to help you slow down and be present in your present summer moments.
By Olivia Grammel