Be More Mindful

Arukah Institute of Healing in Princeton offers a variety of yoga classes gear toward mindfulness. The studio is located at 5 N. Dallas St. PHOTO BY SCOTT ANDERSON

Arukah director shares a 3-minute mind exercise to ease stress and anxiety

Compiled by Kim Shute

During times of uncertainty, it’s natural to feel a bit unmoored, and a pandemic certainly qualifies as a time of uncertainty.

So what can you do to ease some of the anxiety that comes with it? The leaders at Arukah Institute in Princeton are here for you with some tips on mindfulness.

What is mindfulness you ask?

“The clinical definition of mindfulness is the self-regulation of attention with an attitude toward openness. Simply put, mindfulness is paying attention to something without reacting to it,” says Dr. Sarah Scruggs, director of Arukah.

“In other words, it is being aware of how you are feeling, almost as if you are stepping outside of your body and watching the situation from a third person’s point of view. You are creating space between the situation you are in and your reaction.”

Mindfulness is how one establishes one of the most valuable character traits, or fruits of the spirit, self-control. We all experience a spectrum of emotions that are valid and important. The hard part is that we often forget that we are not our emotions.

For example, if you are driving down the road and someone cuts you off, you might want to pull over, get out of your car and yell at that person. If you are practicing mindfulness you acknowledge how that upset you and then take in a deep breath and think maybe that person didn’t see you or perhaps they are having a bad day or are running very late.

“Perhaps the greatest thing about mindfulness, is that you can do it anywhere – the classroom, the workplace, in the car, in the woods or in your bedroom. And it’s free. You don’t need fancy equipment. You just need your breath. If it feels funny or awkward, don’t be discouraged. We as a culture have a hard time slowing our thoughts down. It’s like anything, you have to practice. Give yourself grace and be patient with yourself. If you want a community, Arukah has many classes each week where we practice mindfulness together,”

Scruggs said. But in the meantime, here is a great three-minute mindfulness exercise you can practice anywhere:

MINUTE 1: BREATHING

Sit comfortably while resting your hands on your legs and feet flat on the floor. Close your eyes and begin to take notice of your breath flowing in and out. Observe how that feels in your body and follow the breath all the way into your lungs and back out again. Deepen your breathing, breathing in for four counts, and breathing out for six. Continue until you feel relaxed and then stop counting, focusing only on how your breath feels in your body – shoulders, belly, sinuses, etc.

MINUTE 2: RECOGNIZE THE CHATTER

Draw your attention to any thoughts or narrative flying around in your head. If you find you have negative thoughts, maybe angry or anxious thoughts (what-if’s, obligations), don’t try and Courtney Bayer, yoga instructor at Arukah Institute of Healing in Princeton, focuses on effective modalities for enhancing self-regulation, strength, flexibility and inner peace, while reducing negative self-talk and insecurities. PHOTO BY SCOTT ANDERSON

push them out; instead, notice them. Become aware of them, or think about what you’re thinking about. Then imagine that thought as separate from you, maybe you imagine that it is passing by you like a floating cloud. This will help you acknowledge your thoughts without responding emotionally. At this point you can choose to do something with your

See Mindful page 8

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Mindful

FROM PAGE 7 thoughts. Many at this point pray or ask themselves, “is this thought true or helpful?” Is it pure, noble, right, lovely, admirable, excellent or praiseworthy? If the answer is “no,” then just allow that cloud to continue to pass by. Some find it helpful to acknowledge during mindfulness exercises that, “I cannot change the past, I cannot control the future, but I can choose to be present here and now.” These are a few things you can try in your personal mindfulness practice.

MINUTE 3: BE GRATEFUL

While you continue to sit or breathe, once you realize that there’s nothing to fix or change in the moment, think of something you are thankful for. The sunshine, the cool breeze, friendships, being alive or the stillness in the moment are all reasons to be thankful. Some choose Courtney Bayer leads her class into a new stretch. PHOTO BY SCOTT ANDERSON

to meditate here on positive texts or scripture, allowing your attention to delve into the significance and what the words mean in your life. Gradually transition your thoughts to how your body feels in its relaxed state. Then open your eyes, inhale and let your arms flow up over your head, followed by an exhale as your arms fall back to the floor or meet at your heart. Now you are ready for the rest of your day!

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