5 mindfulness tips for anyone struggling with the news right now

As activists, balancing watching the news and witnessing many conflicts going on around the world, its hard to keep on a middle road between apathy (the death of the heart), and anxiety (often a paralyzer). 

At Freedom from Torture, our specialist therapists and psychologists work with tortured refugees every day. Anna, a psychologist who works in our Scotland Centre, told us how her study of mindfulness can be a great tool for one's mental health, no matter where you work, or what you do. 

1. PRACTICE GRATEFULNESS 

It might sound contradictory to practice gratefulness. However, gratefulness supports integrity and heartfulness.  

Remember that gratefulness does not necessarily depend on our life circumstances. The conscious practice of gratitude is the way out of poverty mentality that erodes the heart. 

2. STAY PRESENT 

Just grounding ourselves by feeling the Earth beneath us, connecting with our feet firmly on the ground and becoming aware of the sensations in our body. Not to have to change anything but just to be present in this moment. Knowing that in this moment you are just as you are. It helps to calibrate us and connect with ourselves in the present moment. Being present is big gift for others too. 

3. BREATHE 

Connecting with the breath and just noticing the body breathing, the change in the body between the in breath and the outbreath. Maybe even noticing the different qualities of the in breath and the out breath... different sensations in the chest, underneath the nose…  feeling the cold or hot air 

4. SMILE 

Giving yourself a smile; a smile helps to relax all the tiny muscles in your face and notice what happens when you do this... maybe thinking of a person or an animal you feel close to, or someone who needs a smile and sending one... just sending them a smile... and notice how that is...

5. BE INTENTIONAL WITH YOUR MEDITATION

Create an intention to practice, an intention to meditate. Alone or with others. Even if this is only once a month, or a couple of minutes a day. To meditate can bring connection and sometimes a deep silence, a grounded awareness and a kindness for our fellow human beings. It all starts with an intention, an intention to become more present, or to pause, to open, or to connect.