Self Care Resources to Help Guide You Through The Pandemic

We have created this page to act as a resource for you to go to when you need some tips to help you stay afloat during the Covid-19 pandemic.

We have asked our wonderful Facilitators and Friends of The Sanctuary to share some of their best knowledge on Self Care with you.

Prof. Ian Robertson has shared some Self care Tips ;

  • Throughout the day, put some time aside to take in long slow breaths to the count of 5 on the in breath and to the count of 6 on the outbreath. This will help moderate noradrenaline levels in the body for optimum brain function. You can do this for 30 second intervals between activities, anywhere and anytime.
  • Create small goals for yourself and then reward yourself! You might have the task of getting to the bottom of your inbox, or cleaning a room, or finishing a report. Acknowledge when you have achieved these goals and give yourself a reward of a cup of tea, a walk around the block or a phone call to a friend
  • Phone a friend- talk to people! Make sure to communicate and get things off your chest. This will help ease feelings of isolation.
  • Self- Affirmation. Remember who you are. Reaffirm your life values to yourself. For instance: you might remind yourself:  I am great at my job. I am a great cook. I am kind and caring. I try to put my family first.
  • Take in the good! Readdress the negativity bias in the brain. Notice the things that are good around you, the things that you enjoy. Turn towards them and really savour them.

Most of all, remember that this will end. This will not go on indefinitely and if you structure in some of these tips to your day, you might just find that you can cope and that there is always a light at the end of a tunnel.

Prof. Ian Robertson was professor of psychology at Trinity College Dublin 1999–2016 and was the founding director of Trinity College Institute of Neuroscience, as well as dean of research of Trinity College from 2004–2007. He earned his master’s and doctoral degrees at the University of London, where he qualified in clinical psychology at the Institute of Psychiatry.

Some Practices Taken From Our 31 Day Meditation Challenge That You Might Like to Touch in With.

This practice provides the opportunity to touch in with the breath and to settle the mind through the use of breath.
This practice is a bit longer and introduces the concept of an anchor to hold our attention, whether that be our feet, our breath, our soundscape.

A practice from our founder Sr. Stan: Meditation aims at a state of stillness where the surface areas of the mind are at one with the deepest peacefulness at the core of our being.
Stillness is a state of mind and body in which we can feel completely at home in ourselves and let go of all the thoughts and emotions that are obstructing this viewpoint.

Some Tips from The Sanctuary Team…

Look Up: Whenever you feel that your mind has become constricted around a thought, an idea, a worry,or, if you find yourself strolling non-stop through your social media feed,  make sure to look up!

What can you see? Maybe it’s the ceiling, light fixtures, the sky outside a window, treetops dancing in the breeze, clouds or the roofs of buildings.

By looking up, we open up and broaden our perspective. We may even see that other things are happening. Not just this thought. This idea. This worry.

What can you notice when you look up?

Touch in with Nature: When we are feeling overwhelm, anxiety, agitation or a sense of being confined, it can be helpful to touch in with nature or something that is bigger than ‘me’ and ‘my problems’. It can be extremely liberating and reassuring to notice that there are whole ecosystems going on all around us, despite whatever it is that it troubling the mind. Despite this Covid moment, seasons come and seasons go, the rivers still flow and the sun still shines. Can we find reassurance in the consistencies all around us?

Rest your Hands: As many times as you can, rest your hands. Our hands can often be busy and reflect the energy that is in the body and the mind. We might notice or not notice nervous hand gestures such as picking our finger- nails, tapping our face, wringing our hands. Can we just let them simply rest in our lap for a moment or two and notice what might happen? What happens in the mind? Does the rest of the body relax?

Often times when we set an intention or invite the body to relax- shoulders, facial muscles, or even the hands, the mind will follow!

An Irish Website Dedicated to General Stess Coping Tips…

Feeling Isolated? Check out our weekly online Community Meditation practice.

Join our ever growing Community as we sit in Mindful practice for 30 mins, 3 times a week;

  • Monday Morning Meditation at 10.00 am
  • Wednesday Evening Meditation 7.30 pm
  • Thursday Lunchtime Meditation 1.15 pm

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