See Your Way Into Summer Using Mindfulness Strategies

Charlotte Jewish News June 2021

By Rachel Green, Director of Programs and Services, JFS

As school winds to a close and the summer begins, many of us may find ourselves reflecting on the intense period of changes and challenges we have faced since March 2020. We may experience a mix of many emotions, including sadness, excitement, hope, and even confusion. All of these emotions are a normal reaction to the experiences we have lived through. One technique that can help us relax and process these feelings in a healthy way is through the practice of mindfulness. The term “mindfulness” has become popular over the past few years on social media and through the use of relaxation apps. But the term actually describes a very simple act that can be practiced anywhere and anytime — the act of returning to the present moment. We often get focused on the “should haves” of the past or worry about the “what ifs” of the future. Mindfulness helps us come back to the peace of “right now.” These easy tips can help you feel more relaxed, grounded, and connected to the joy of the present moment this summer.

Tip One: Scan your visual field This strategy uses the sense of sight to help you ground yourself in your physical space. By slowing down and carefully noticing all the details in your space, you allow your brain to come to the present moment. First, focus on what you can see in the visual field around you. Look around you and start observing the objects that you see. What is their color? What is their shape? Observe whether the room is light or dark, whether it is spacious or small. Stay with each object long enough to observe how it looks and then move to the other. Spend about five to 10 minutes on this.

Example: “I can see my white wallet lying on the desk. It has a rectangular shape, and there is a sunray touching it. I can see my black notebook, smooth on the cover, also a little lit by the sunrays.

On my right, I have a glass of water, translucent, with a form of a cylinder. The water moves a little inside the glass because of my movements.”

Tip Two: Use your five senses

This strategy is a fast way to bring you out of your thoughts or intense emotions and back to the present moment. This is a simple grounding technique you can do in the moment. Name five things you can see. Name four things you can hear. Name three things you can touch within your immediate reach. Name two things you can smell. Name one thing you can taste.

Tip Three: Ground yourself physically

Spread your hands out in front of you (like you are going to give someone two “high fives”) and walk up to a wall or other flat surface. Slowly and evenly, push your hands against the wall. Use as much force as you comfortably can to feel your body connected to the ground. Your feet should be firm on the ground, and you should be pushing firmly with your hands. If you feel unsteady, stop. Take a moment to notice your hands on the wall and your feet on the floor. This technique is a form of physical grounding and can help you return to the present moment.

Tip Four: Practice mindful walking

Take a walk. Notice your feet on the ground, the sounds you hear, and details of what you see. This walk is not about “getting steps” or any other goal other than using all of your senses to notice as many of the details of the present moment as possible. Do you hear the sound of the wind in the trees? Do you hear the call of a bird? Do you feel the ground under your feet? Do you smell the grass?

The key to these and any other type of mindfulness or relaxation skill is practice. Like learning to knit, play an instrument, or any other new skill, learning to relax using mindfulness takes practice. You may find that one or two of these techniques work better for you, and that is great. Each person can create an optimal practice. With the addition of a few moments of coming to the “here and now,” we hope this summer has many moments of peace and joy for you. To learn more about these techniques, or if you or anyone you know needs some extra support, please contact Jewish Family Services at (704) 364-6594.