We live in difficult times that affect our energy and emotions, but also times when we can learn to take care of ourselves with more compassion.
In our Latino and Puerto Rican community, many of us are carrying intense emotions: worry, sadness, helplessness… and sometimes also anger among ourselves for situations that are out of our hands.
As someone who is deeply sensitive, I feel that pain. That is why I write these words, with the desire to remind you that you are not alone, you are not alone. We are here. And while we may not have all the answers, we do have tools that can help us breathe and return to the present moment, with compassion and without judgment.
🪷What is mindfulness?
Mindfulness is being present with what is happening, without running, without escaping.
It is bringing awareness to what we feel, what we think, what we do.
You don’t need to sit in silence for an hour. You can practice mindfulness in things as simple as:
-
Eat slowly, savoring, appreciating every bite.
-
Washing the dishes or sweeping the floor feeling the water, the movement of your hands, the aroma wafting.
-
Breathe deeply for a few seconds and notice how the air enters and leaves your body.
Every moment can be a return to you.
🚶🏽♀️ Walking meditation: steps of peace
Thich Nhat Hanh, teacher of mindfulness, taught us that walking can also be a form of meditation. I know what it’s like to feel disconnected. That’s why these practices have been essential for me.
Mindful walking is walking slowly, gently, feeling each step.
You can do it in your house, in the yard, in your street. It doesn’t matter where: it matters how you walk.
“We walk softly, in a relaxed manner, keeping a smile on our lips.
When we practice in this way, we feel profoundly light, and our steps are those of the most confident person on earth.
All our sufferings and anxieties vanish, and peace and joy fill our hearts.”
— Thich Nhat Hanh, Peace in every step
Fragment quoted with respect from the book “Peace in Every Step”. I recommend reading it in its entirety for a deeper practice.
It just takes a little bit of time, a little bit of intention… and a sincere desire to be at peace.
🌬️ Breathing: your anchor in the storm
When anxiety hits, it often feels like we lose control of everything.
But there is one thing that is always with you: your breath.
A simple technique that you can practice at any time is this:
-
Sit or stand, whichever you feel most comfortable.
-
Place one hand on your abdomen, gently.
-
Inhale through your nose for a count of 4. Feel how the air enters, fills your chest and goes down to your abdomen.
-
As you breathe inward, silently repeat, “In…one”.
-
Exhale slowly through your mouth for a count of 6, and feel your abdomen gently lower.
-
As you exhale, silently repeat, “out…one.”
Do this three times. You don’t need any more to begin to feel a little calm.
It’s as if with each breath you’re telling your body, “I’m safe. I am here.”
💞 We are here
More than a technique, mindfulness is a simple way to come back to you, little by little. It is a way to remind ourselves that we are still alive, that we feel, and that we can return to what is essential: to love, to care, to unity.
From my heart to yours, I embrace you.
Walk slowly. Breathe deeply. And remember: you are not alone. You are not alone.
Angelica
