Many face bad news and unexpected changes that deeply impact their lives. For me, May 2026 looms with apprehension and fear. Global events and personal upheavals weigh on me. Family job changes, an international move, and loved ones’ health diagnoses leave me exposed and powerless. While I can’t control events, I can choose my response. My message is that by mindfully focusing on my responses, even in the presence of uncertainty, I can claim agency and hope.
This self-caring reflection prompts a question: When life feels overpowering, how can I respond meaningfully? How do I bridge intense emotions and action? I focus on my body’s needs. I use grounding techniques—starting with deep breaths— as my first response. The 4-7-8 breath helps: inhale for 4, hold for 7, exhale for 8, repeat. I use somatic exercises like the butterfly hug, bilateral swaying, and alternating taps on my upper arms to calm my nervous system. From a hug position, I slide my hands up and down my arms before hugging myself, creating a sense of safety. I pause, breathe slowly, and imagine my worries washing away like a waterfall.
Sometimes, after calming myself, it helps to mindfully acknowledge what arises in the senses, thoughts, and emotions. For example, when fear arises, I ask, “How do I know this is fear?” Noticing its presence in my body, I gently accept it by saying, “It’s ok, I’m here for you.” If I dislike its presence, I remind myself, “It’s ok not to like it.” By accepting rather than resisting, I observe the rise and fall of sensations, thoughts, and emotions. I remind myself that where there’s no resistance, there’s no pain.
In addition to internal practices, simple external actions, such as journaling and conversations with loved ones, help. Putting feelings into words and naming what I am grateful for broadens my perspective, while connecting with others reassures me I am not alone.
These small daily practices are my path to regaining agency and hope. Focusing on how I respond—not on what happens—gives me courage and clarity, and enables me to support others undergoing change. This is my main message I want to share with you today.
May you be safe and free from harm
May you be at peace and ease
May you accept yourself as you are_/\_ mamaji