Trauma Support Community Check-in: Friday-Saturday, 12-13 March 2021
“We walk not in order to arrive, but just to walk. The purpose is to be in the present moment and aware of our breathing and our walking, to enjoy each step (...) we make steps as if we are the happiest person on Earth. (...) Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet.”
“Peace is Every Step” - Thich Nhat Hanh
Hello, wonderful people ! I wish you this Friday goes smoothly, and you have a peaceful time the weekend ahead.
The idea I came up with for you this Friday's check-in is:
Let’s Walk !
Walking, as you know, has many physical and mental health benefits. It improves your mood, helps you to sleep easier and better, and increases your aerobic fitness, so you feel more energetic.
Walking can be done at any age and with almost any physical condition.
It has been used for millennia as a spiritual practice, from processions in many religions, to the meticulous Kinhin of Zen.
Mindful walking, just walking aware of it, is a wonderful form of moving meditation.
Walking irrigates better our brain, so we think more clearly. Many great thinkers for centuries have encouraged to take long walks as a way of stimulating creativity and promoting intellectual activity.
Walking can be also taken as a metaphor for our walk through life, passing through many places, sometimes losing our path and getting back to it. or finding new ones.
To add a little “gaming” fun, there are free phone apps that measure how many steps you have taken (using the phone movement sensors), the distance walked, and even show the route you have followed, using the phone GPS. They keep a history of your walks too. Check this article HERE which describes some with links to install them on your phone.
For variety, you can mix times of quick walking and slow, even very, very slow walking (almost like Tai-Chi). You can also change the places you do your daily walk, while walking about the same time and distance every day.
It is usually said that 10.000 steps, or 30 minutes, is the ideal daily minimum to achieve the greatest health benefits.
To establish such a habit, you can start from your current more or less random walking habits, and progress to establish a daily routine of about 30 minutes.
And after each walk, do some stretching, of course !
Questions:
- How do you feel today ?
- What are your current walking habits ?
- What daily walking routine would you like to achieve ?
I look forward to your comments, and wish you all the best !
Marcelo.
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- How do you feel today ?
Today feels tiring and anxious. I've been nervous about school and exams, and some memories and triggers have been resurfacing lately. I feel weak and insignificant. I wish I could forget it all and walk away, but I fear I would let down too many people, and I'd never recover. What if this is how life is going to be like for the rest of my life?
- What are your current walking habits ?
I walk about 20 minutes total to and from the subway every school day. It usually only gets me around 5000 steps, so I'm not sure if I'll be able to get it up to 10000 anytime soon. Walking as a form of transportation always makes me feel like I'm hurrying somewhere, so it doesn't feel great, but I don't feel good taking walks in nature either. It just doesn't feel safe. Maybe someday I'll have the courage to do that
- What daily walking routine would you like to achieve ?
I guess I'll keep up wiht my current walking routine and try not to let needing to walk somewhere stop me from going. The 5 minute walk to the nearby shopping mall to get stationery feels like a waste of time and too much effort, but perhaps the short walk and solitude will do me some good
@honestpanda81
Dear Panda:
How nice to see you again !
I'm sorry you feel tired and anxious.
Fridays one tends to be tired because all we did during the week. But you surely will find some time during the weekend to rest and recover.
Anxiety due to exams is unavoidable, I think. It might be more or less intense for different people. But the fact that the "success" of all your efforts, during maybe months, depends on a couple of hours answering questions, and afterward the whim of a professor evaluating your exam, makes everybody anxious. It's kind of unavoidable because of how the school system is designed, Try to befriend your anxiety as a natural part of a student's life.
I hope you can deal with your bad memories that resurface from time to time. I imagine that you know all the techniques for that. Remember to apply them. Of course, you can ask this community for more advice. Fill your mind with positive images by watching movies or reading a good book. Ask your friends in 7Cups for good movies that are interesting, fun, and don't have any triggering scenes.
You are a very valuable, loved person across all the 7 Cups Community. You give much love and support to your friends here.
That means that you have a strong core. As you are so compassionate and caring with your friends, do the same with you. You have the power to comfort others, so you have the power to comfort yourself.
Your life will get better and better with time, and the healing practices you do.
Moreover, someday you will finish your studies, and that source of anxiety will end. You will feel hugely relieved, I promise.
Regarding walking, I would suggest leaving with some minutes to spare and walk in a more leisurely way, looking for interesting things to see along the way.
Walking in nature doesn't have to be scary. You don't need to make an expedition to Amazonia alone to do that. You could walk in a large park on a Saturday or Sunday afternoon when there are many people there, and it feels safe. Or join a walking or trekking group on weekends or vacations.
Regarding extending your walking routine, you could get just a little out of your comfort zone, and when that gets comfortable, extend it another bit.
Of course, while walking outdoors is very healthy for body and mind, it's not the only exercise available of this kind. You could, for example, walk on a treadmill in a gym or jump the rope at home (a superb exercise, by the way), with similar mental and physical health benefits.
Thank you for participating in this Check-in !
I wish you all the best !
Marcelo.
@honestpanda81
My dear Pandita 💖
Exams and tests are always stressful, especially when you feel like you have so many people awaiting something for you. But, as Marcelo said, you have always been so compassionate and helpful to others, and you should be able to help yourself too. And you know that your friends here will also support you.
Think of it like a last effort before your week break. You always do your best and you will get your well deserved rest. I know you can do it, Pandita.
@WelcomeToChat
- How do you feel today ?
I'm feeling great today. It was a nice day hanging out with my best friend and being silly at every single thing. We also had a nice time speeding, she on her bicycle and I on my rollerblades. I really enjoyed this day, and tomorrow will be even better with both my mom and my best friend.
- What are your current walking habits ?
I loves your post and I recognize that walking is a wonderful activity, especially in a forest. I love trekking with my mom and we do it on vacation. But I don't walk to much daily. I have my watch that counts 9000 steps a day, but here at home that goal is hard to achieve. but, as you know, I love skating and I try to do it every day, for at least one hour. It is so relaxing and healthy, and I've found out that it also makes me feel less anxious and I don't have as many flashbacks as I used to.
- What daily walking routine would you like to achieve ?
I'm not sure. Maybe not a daily routine since I think I do enough physical activity, but I'd like to walk by the lake side with my mom on weekends.
@Kimmkimm
Lovely Kimmy:
It makes me really happy to know how much you enjoy life.
You know how to do it. You have found effective ways to feel great, like unbridled, silly fun with your bestie, and enjoying speed, freedom, and intense exercise on your rollerblades.
Skating for an hour a day is more than enough as a healthy outdoor exercise. It is even faster than running, and easier on your joints, because you don't pound the ground with each step.
Trekking in the woods is wonderful, I love it too. But as you say it's kind of a luxury reserved for special occasions.
The reduction in the frequency of flashbacks by regularly roller skating is a very interesting point. We always think in qualitative terms like "exercise improves your wellbeing" and things like that.
But you have identified a more precise, strong, and measurable relationship. This could be of interest to the whole Trauma community.
Maybe you could write a brief Check-In or Discussion to share your experience on that.
You are privileged to have a lake nearby to promenade alone, with a friend, or with your mom !
I wish you that you enjoy this weekend to the fullest.
All the best, wonderful Princess !
Marcelo.
@WelcomeToChat
This weekend will be great. I'm waiting at the dictor and then I'll be free.
I don't think I'd be good leading a discussion. But I like answering the check in questions 🥰
@Kimmkimm
Dear Kimmy:
You are so bright !
You can lead a Discussion, do Check-Ins, or anything !
But you don't have to.
Your regular participation is a wonderful contribution, greatly appreciated.
Particularly coming from such a bright, compassionate and caring person.
It's more than enough.
Keep coming !
Keep in touch !
Marcelo
@WelcomeToChat, Hi there!
- How do you feel today ?
Excited to do something. Yeah.
- What are your current walking habits ?
To be blunt, walking is my coping mechanism whenever I feel a strong emotion or when I am bored.
- What daily walking routine would you like to achieve ?
I would like to achieve a walking routine outside our home every morning. It looks fun.
Have a nice day!
@SnippyHam
Hi !
I'm very glad you feel so passionate and energetic. !
Your enthusiasm is contagious! I can feel it myself. Thank you for that !
It's great that you have included walking so deeply into your life, and that it serves you so well.
Let's celebrate that !
With all that passion and energy, you certainly can achieve even the most ambitious objective you set for yourself.
Go for it !
Keep in touch !
I wish you all the best,
Marcelo.
-How do you feel today? I am feeling angry and sad today. My job is asking us to return to the office after over a year of working from home in two weeks, and I am yet to receive a vaccine. I’m terrified to go back into an office filled with people, when I’ve been taught over the past year to stay as far away from others as possible. I’m angry that my company isn’t waiting for the vaccine to be widely available before returning to the office. I’m sad because it’s like the year anniversary of us beginning to stay home during the pandemic and I’m feeling a wave of emotions about just how really stinking hard the last year has been. -What are your current walking habits? I tend to ruminate over traumatic memories and listen to music while I walk. I walk so much that I have strong calluses on my feet. Sometimes it feels like if I walk enough I can outrun my trauma and the anxiety I feel coursing through my chest when I’m triggered. -What daily walking routine would you like to achieve? I’d like to incorporate some mindful walking into my routine and go to locations that are more physically grounding/sit well with my nervous system. I want to learn to be present for my walks.
@politeBunny7572
Hi !
You are right, I think, to feel angry about your company's policy. Aristotle taught that it is right to be angry for unjust things, there is "righteous anger", and this is certainly the case.
We are living in turbulent times regarding social distancing policies. There is a careless trend to "get back to normal" as soon as possible, while the risk of contagion has not changed at all for most people.
We were brainwashed for a year to fear the proximity of other people, and now we are told to gather at work, schools, etc. under dubious "relaxed social distancing" rules. You are right to be worried. You might talk to the Human Resources area or your company and tell them your concerns, justify your points, explaining them with your very solid reasons.
Regarding walking, it's wonderful that you have established an intensive walking routine. Against intrusive thoughts arising during the walk, you could try to take some distance from your train of thoughts, by labeling them as "Positive" or "Negative" as they arise, and let them go.
Notice when you are caught in negative thoughts, and make the effort to let them go, not stay in that trap.
This is very much akin to the "mindful walking" you want to incorporate into your practice.
So "mindful of your thoughts while walking", "mindful of yourself walking" and "mindful of your surroundings" (particularly nice places you choose) might be all complementary in your mindfulness practice while walking.
It might seem daunting to be aware of so many things at the same time. But with practice, it's like learning to drive a car. All those things you have first to think about, become automatic with time.
I hope your problems get sorted out for the better at work. And that you can get rid of intrusive thoughts while walking, making walking a mindfulness practice as much as possible.
I wish you all the best.
Keep in touch !
Marcelo
Sometimes I walk, but today I went for a 12 mile run. Pleased with myself.
@ReallyRuth
Ruth:
You are amazing !
You walk regularly, and even took the initiative and effort for such a long run !
Let's celebrate that !
All the best !
Marcelo
- How do you feel today?
I feel so bad and awful and depressed.
- What are your current walking habits?
I used to move and walk when I was working, but since 6/1/2021 when I have been fired in a sudden and insulting way I don't go out.
- What daily walking routine would you like to achieve?
The farest distance I may walk is towards the supermarket next door.
@DinaElwy
Dear Dina:
I am very sorry that you feel so bad.
I send you a big hug, wishing you feel better soon.
How callous and cruel they were to fire you in such an offensive way, during these hard times in the job market !
You must feel very sad and worried about that. You are right to feel that way.
Anyway, try to go back to your healthy previous routines.
Don't let those bad people with their insulting behavior control your life.
You are in charge.
Don't treat yourself like they did.
Treat yourself like a queen.
I wish you all the best !
Keep in touch.
Marcelo.
@WelcomeToChat Thank you so much for your support. I'll try your advice.
- How do you feel today ? I'm in pain due to gout and worried over money and living situation.
- What are your current walking habits ? Not as good as I would like it to be, my gout has me ground for a bit
- What daily walking routine would you like to achieve ? 4 times a week at 1 mile per walk.
@Rebekahwriter13
Dear Rebekah:
How nice to see you often in different places !
I am sorry about your pain due to gout. I send you a big hug and wish you feel better soon.
It's great that you have the intention to establish a systematic walking routine.
You have planned it very clearly.
Congratulations on that !
I wish that your gout pains wane, and you can put into practice this well-planned walking routine you have set for yourself.
Keep in touch !
All the best !
Marcelo.
@WelcomeToChat I have different paths I want/need to work on.
I just hope I am ambitious enough to get all of my goals done.
@Rebekahwriter13
You are right in advancing on many fronts at once. Improving wellbeing is a systemic, multi-dimensional task. Improvements in one area support advances in others. T
hey all support each other.
All the best !
Marcelo.
@WelcomeToChat
I walked today because I quit smoking last week and exercise helps the detox process.
I'd like to do a minimum of an hour a day, but I beat up my body a lot these past 6 months. I'll have to work up to that point. I was always a very active person and I know I'll be back there soon.
@creativeShip8033
Hi !
Congratulations on quitting smoking !
That takes a lot of willpower and will be hugely positive for your life.
Besides the immense health benefits, you boost your self-esteem a lot by winning over a harmful addiction.
Your goal of an hour a day is fantastic. You seem very confident and powerful.
Yes, for sure you will get there soon.
I am glad about that !
This string of achievements will work wonders for your well-being.
Let's celebrate that !
I wish you all the best.
Keep in touch,
Marcelo.
@WelcomeToChat
The over-the-top fake enthusiasm doesn't really work for me.
@creativeShip8033
Oh ! I'm sorry for that !
I do think that quitting smoking is a great achievement, that takes a lot of willpower.
I have seen many people struggle hard for a long time with that, without success.
Smoking is very dangerous. It increases all kinds of medical risks by large factors.
I lost a loved uncle and a family friend to lung cancer due to smoking. So I really see it as a very bad thing.
I also consider that committing to one hour a day of walking is impressive, and very exceptional in statistical terms, given the sedentary habits of most of the population.
Sedentary habits that also have many bad psychological and physical consequences.
I really, honestly think that both quitting smoking and committing to long walks are extremely good.
I beg your forgiveness if I offended you by expressing these thoughts.
All the best,
Marcelo.
@WelcomeToChat
I'm well aware of this but thanks for the information, professor.
@creativeShip8033
You are welcome!
My intention wasn't to teach but to show why my first message to you was sincere, and not fake. Why I believe what I say there.
I wish you all the best,
Marcelo