How to step away from being “in your head”

Mindfulness Talk:

I’m in a busy season.  Are you, too?  I spend most of my day using my front-brain to answer questions and make decisions and change gears when things aren’t working.  I rely on my habit-brain to get me through the daily routines of remembering to put on my watch and plug things in and lock the doors at night.  Sometimes I’m so brain-busy, that I don’t realize my body is thirsty or hungry or head-achy until I sit down for a breather.  In other words, I spend much of my day “in my head”. 

I know I’ve had a particularly busy day when even my emotions get filtered through my head.  On the car ride home, I may find myself thinking about how I reacted to a situation.  I might reflect how I responded to someone’s words, or notice how I handled (or didn’t handle) an incident.  Sound familiar?  Spending most of the day “in your head” might be efficient for work and routines, but it is not sufficient when it comes to our emotional health.  

To stay healthy and whole (especially when life is busy), we need to get our bodies involved.  What does our emotional health look like when we step out of our heads and into our body?   Instead of over-thinking how we reacted, we notice where we felt the reaction in our body.  Instead of over-reflecting on how we responded, we are aware of how our body responded.  In other words, our emotional health becomes a whole body experience.   

When you have time for a breather, meditation is a game-changing way to reconnect with your body.  It doesn’t take long, and it’s highly effective. (Plus, it’s a way more efficient way to relax than reaching for your phone.)  Your emotional health will thank you!  

Becoming Present Meditation: 

Close your eyes and give yourself a face massage.  As you inhale, notice stress or tension that might feel stuck here.  As you exhale, feel that stress and tension beginning to release and flow. Stay here as long as you wish.

Now massage your front of neck and back of neck.  As you inhale, notice any worries that might feel stuck here.  As you exhale, feel it beginning to release and flow through your body. 

Place your nice warm hands on your chest, maybe add a bit of pressure.  As you inhale, notice any sadness that might be hanging out here.  As you exhale, feel it beginning to release and flow through your body. 

Place your nice warm hands on your low belly or hips or low back, maybe add a bit of pressure.  As you inhale, notice any anxiety that might be hanging out here.  As you exhale, feel it beginning to release and flow through your body. 

Now let your arms get heavy and begin to feel your whole body getting heavy, as if you are sinking into the ground.  As you inhale, notice your emotions flowing and moving through the whole body.  As you exhale, notice how it feels to ground yourself in the body.  

When you are ready, open your eyes and end here,  Or, begin the mindfulness meditation.

Mindfulness Meditation: 

As you breathe, imagine your emotions gently flowing freely through your body.  Disappointment flowing, contentment flowing, worry flowing, satisfaction flowing, your whole emotional river gently flowing through your whole body.  

Scan your lower body and notice any little spots that feel heavier or slower, or maybe a bit sore or tight.  Just breathe and notice this little spot for a while.  Don’t be surprised if a memory or thought or feeling forms in your mind. Just notice it and then let it flow through.  Keep noticing this little spot until it seems a bit freer.

Now scan your middle body and notice any little spots that feel heavier or slower, or maybe a bit sore or tight.  Just breathe and notice this little spot for a while.  Don’t be surprised if a memory or thought or feeling forms in your mind. Just notice it and then let it flow through. Keep noticing this little spot until it seems a bit freer.

Scan your upper body, neck and head. Notice any little spots that feel heavier or slower, or maybe a bit sore or tight.  Just breathe and notice this little spot for a while.  Don’t be surprised if a memory or thought or feeling forms in your mind. Just notice it and then let it flow through. Keep noticing this little spot until it seems a bit freer.

Go back to imaging your whole emotional river gently flowing freely through your body.

Closing Routine:

When you are ready, rub fingers together and take three cleansing breaths. Or use any closing routine that works for you.