Good mentalhealth is abuilding blockfor well-being. Don’t be afraid to let your friends, family, or teachers know what you need when they ask; they want to help.Please reach out when you are need of support.
UU Trauma Response Ministry has online resources for working with kids during traumatic events. You can reach them directly at a toll free emergency number 1-888-760-3332.
There are apps specifically designed for online therapy that use text and video messaging. Check out: BetterHelp, Talkspace and Larkr.
If you’re looking for a support group
They’re moving online right now. One of the more well-known ones is Alcoholics Anonymous. They’ve been using Zoom, Google Hangout[s] and conference calls to keep their members coming to meetings. You can also look for support groups in your area here.
If you need to talk to someone ASAP
Trans Lifeline is a trans-led organization that connects trans people to the community, support, and resources they need to survive and thrive. Our Hotline: 1-877-565-8860
The Trevor Project is the leading national organization providing crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning youth. Text START to 678678 or call 1-866-488-7386
The body scan can be performed while lying down, sitting, or in other postures. The steps below are a guided meditation designed to be done while sitting.
You can use the script below for guidance for yourself or for leading this practice for others.
Begin by bringing your attention into your body.
You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.
* You can also listen to a45-minute version of the Body Scan that the UC San Diego Center for Mindfulness uses in its trainings in Mindfulness-Based Stress Reduction.
Find something, like a raisin, to use for this meditation!
How to Do It
Holding: First, take a raisin and hold it in the palm of your hand or between your finger and thumb.
Seeing: Take time to really focus on it; gaze at the raisin with care and full attention—imagine that you’ve just dropped in from Mars and have never seen an object like this before in your life. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.
Touching: Turn the raisin over between your fingers, exploring its texture. Maybe do this with your eyes closed if that enhances your sense of touch.
Smelling: Hold the raisin beneath your nose. With each inhalation, take in any smell, aroma, or fragrance that may arise. As you do this, notice anything interesting that may be happening in your mouth or stomach.
Placing: Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the raisin in your mouth; without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your mouth, exploring it with your tongue.
Tasting: When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites into it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in your mouth and how these may change over time, moment by moment. Also pay attention to any changes in the object itself.
Swallowing: When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.
Following: Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how your body as a whole is feeling after you have completed this exercise.
Amidst this public health crisis, it is more important than ever to practice calming our nervous systems and extending some of that calm to family and friends. It’s hard, I know! But these times weren’t meant to be easy. What are ways that you practice calming yourself?
Now is the time to touch base with loved ones and neighbors, to extend an invitation to connect, if only for a moment. This time can also be used to restore yourself and root more into your spirituality. For whatever keeps you grounded, or brings joy, and inspiration, let those things take hold.
Tips to help de-stress and reflect
Focus on your breath. Take some time to relax your mind and body. Take one or two long deep breaths—look at your belly and chest rising as you do this. Take another deep breath or two—let yourself sigh out loud. Doing this for just a minute or two a day can make a difference in your nerves and stress.
Remind yourself of your favorite things. Think of some activities, memories, songs, jokes, etc that bring positive emotion. What emotion are you feeling? Joy, love, laughter, fondness…Positive thoughts like this can give way for you to have a sense of a more positive attitude and outlook.
Try to focus on one thing. We live in such busy world, with so many things to do and organize. See if you can try and tackle your tasks one piece at a time. One of my favorite sayings is “eating the frog” or doing the thing that you most don’t want to do, now. Focusing on one thing, and completing the task, even it is just finishing that email, or the load of laundry, will help give you a sense of accomplishment.
