Curiosity Amidst Chaos: A Week of Awareness

Hello, dear ones

I hope this email finds each of you safe, healthy and well. I think collectively and individually we have all been riding a rollercoaster of rapid change, updates and restrictions that have us feeling simultaneously stimulated and fatigued. The survival energy is palpable and maybe you've felt your own survival energy showing up in any number of ways specific to your physical and emotional experience. 

In an attempt to provide some small semblance of support that may be of use to you all during this time I've tried to outline and organize weekly emails that incorporate suggested practices - from awareness, to breath, to movement, and so on. Additionally, I will try include links to supportive virtual resources for this time of social distancing and self-quarantine. 

When I speak generally to practices, I'm referring to the teeny tiny things that we do - the new things that we might try, the old things we might call upon or refresh - that have a cumulative impact on our ability to be present to our current experience.

In being present with ourselves, our loved ones and the collective field that is (possibly) more felt than in previous moments, how might we tend to ourselves? In being present with ourselves, how might we attempt to make choices that are even the slightest bit more informed? And how do we feel physically and emotionally when we feel as if we are able to make a more informed choice for ourselves? How do we feel when we do not feel we are able to do so? They are both equally valuable experiences that will teach us a great deal. If we are able to tend to ourselves, how are we better able to be a resource to those who need us? 

Curiosity Amidst Chaos

In my more recent studies and personal practices, the value of curiosity has become ever apparent. The depth and tone to one's personal curiosity can of course vary moment to moment. It's not necessarily playful, although it certainly can be. Curiosity lends itself to a non-judgmental lens.

So here we are. Many things feel and are legitimately outside of our control. Things feel chaotic. You may have noticed old or familiar emotional responses, reactions, physical tension patterns, headaches, sleep disturbances, digestive issues - any number of things - show up in response to the rapidly changing circumstances of the past few weeks. 

Personally, I've noticed that I start to feel like I'm getting a cold every time I walk into a grocery store. I'm noticing how emotional stress patterns are showing up a lot like physical illness and lymphatic congestion. It was fascinating to watch (and experience) how quickly my mood would change when I had to leave the house at the beginning of last week. 

My suggestion for this week is the practice of awareness. To engage in the practice of staying curious about what might be coming up in your individual experience, moment-to-moment. Not in every moment by any means, but maybe as experiences arise during the day or as you lay down to rest at night or as you begin your day.

I don't suggest this under the assumption that you are not aware or that you haven't been aware or that this is brand new information to you. My goal is to support you in knowing that, sometimes and especially in very overwhelming situations, that is enough. It genuinely takes enough energy to be "in it" with ourselves and with each other.

Anchoring Our Awareness in Physical Sensation

When the pace of life events is so quick outside of us, how do we start to notice how we feel inside?

When you listen to the news do you notice your heart rate or your pulse? 
As you go through the activities of your day, could you take the briefest moment to notice, sense and appreciate your feet?
If you're seated at your desk and reading this, can you feel the points of contact you are making with the chair? 
When you stand to wash your hands, what is your general sense of your legs?
When you're typing on your computer or, say, folding laundry, how do your arms feel? Can you rest your attention on them to get a sense for if your arms feel tired? Or do they feel strong?
As you lay down to go to bed, how do your shoulders and your neck feel? 
Do you notice that when you try to tune into your body, you find it a challenge to connect with sensation? 

Every experience is equally valid and valuable. And this little inventory does not exhaust the possibilities for sensations you might be experiencing. 

Due to the nature of your profession, parenting and working from home, any number of personal situations, you may not yet have had a moment to check in. If you're able to read this email, I hope it serves as a gentle reminder and presents an opportunity to draw your attention back to yourself, even if for a moment. 

We'll take these opportunities to see what practices might feel both accessible and therapeutic. Often it is helpful to rest our awareness on the smallest bit of sensation in the beginning and to watch as it might shift or change.

This Week's Suggested Practices

Pick one or two practices that sound interesting or doable to you. If you're averse to a particular suggestion, that's also really good information. I think commonly in Western culture we're sent this consistent message of "no pain, no gain." We are supported to muscle through discomfort and push through any physical or emotional challenges in the interest of productivity. My suggestion is that we suspend that long-held belief, if only for a few moments each day. 

The following includes a short list of practices that might help modulate the pace each day and draw your attention back to your body: 

Sitting still
If you're new to a meditation or simple sitting practice, my suggestion is to start by setting a timer for 5 min. I sit on a folding chair cushioned by a few blankets - it doesn't have to be sexy, it just has to feel supportive enough to your body. If you're fidgety, fidget. Take that 5 minutes to yawn, breathe, feel your feet on the ground and your contact with your chair. Notice your thoughts. It is so completely normal to have thoughts. 

If you'd prefer to have some guidance during your sitting practice, try this free meditation from Amy Pearce-Hayden of Tantra Wellness and Yoga. She provides practical tips for a sitting practice as well as bits of info specific to yogic theory and practices. 

Walking outside
Get yourself a healthy dose of negative ions to counterbalance all of the time spent indoors. This could be spending time in the yard if you've got one, walking around the block, walking in parks, etc. I have a pretty quick clip but when I go for a walk outside it is my personal practice to try to intentionally shift gears. How slow can I walk in the neighborhood, in the park, etc? So much of life is fast, especially now. We can attempt to re-establish some equilibrium by intentionally slowing down our physical movements and by getting some fresh air in the process. 

Orienting to nature, orienting to your home
We employ a technique in Somatic Experiencing called "orienting" and it is a basic exercise in getting acquainted with your immediate surroundings. A key component of this practice is engaging the neck muscles. If you're in your home, find a comfy chair - nay the comfiest chair. :) Take a seat and let your eyes wander around the room you are in. Move your head and engage your neck muscles as you take a look around. Let your eyes see what they want to see.

Can you notice what is pleasing to the senses? There can be a propensity to see what's dusty or what's out of place but, if possible, let's set that aside for a moment and see what in your immediate surroundings provides comfort or is pleasing to look at. And when you land on something soothing, how do you start to feel inside? If you start to feel more relaxed (one option), how do you sense and feel that relaxation in the body? Does your breath change? Your muscular tension release some of its grip? Do you become less vigilant and maybe a little sleepy?

Sensing and Feeling
As you engage in any of the above suggested practices, what do you notice starts to shift in your experience? You might notice that emotions come up. That is ok. They live here, too. The extent to which you have loved ones, friends and professionals who support you (as is safe in-person or with virtual options) will help you gauge how much you want to dip your toes in to what might be coming up moment to moment. Now is not the time to muscle through. Now is the time to go gently. Sometimes the most compassionate option is to simply take a break and watch Unlikely Animal Friendships on YouTube and I would support you in that, as well. 

One Final Note About Virtual Care Options While the Clinic is Temporarily Closed

Live on my website are the care options for Virtual Visits during this time period. This first week of conducting Virtual Visits has actually been engaging and enjoyable, even with a little bit of a learning curve! I'm offering instructions and options for acupuncture, acupressure, herbal medicine and I have also worked to build an e-commerce platform for purchasing Virtual Visits, our signature herbal tea blends and other items that are generally supportive to the immune system. 

Chinese Herbal Formulas
I have a pretty good stock of herbs and am working to secure a few key single herbs this week (fingers crossed). I will keep you all updated on my supplies and in the meantime I am writing and filling herbal formulas for existing and new patients. 

Gift Certificates
A number of patients have reached out to ask about purchasing gift certificates during this time. That is so kind and thoughtful and I am really touched by the sweetness of the suggestion. If you would like to purchase a gift certificate for a future treatment, please feel free to do so at your leisure. I now have e-gift cards available. 

Thank you so much for your emails, your check-ins, your thoughtfulness and your attention to your own safety as well as the safety of others during this time. I love hearing from you all, I love talking to your loved ones and I look forward to connecting with you all soon via newsletters, Zoom meetings or phone calls. Take wonderful care of yourselves and let's take wonderful care of each other.

Lots of love,

Katie Fritz