In this episode, we explore the Micro Reflective Practice (MRP), developed by Roshi Joan Halifax for healthcare providers. This brief and effective tool helps you ground, and discern what is possible and most important in any moment. The MRP practice takes three intentionally slow deep breaths and can be done simply and quickly no matter where you are or what you are doing. As with any of these tools, the more you practice the better they work for you. Thank you for all you do! And thank you for taking a few moments to attend to your own needs!
The MRP involves taking three slow, deep breaths, making it easy to practice anywhere, anytime. Three Deep Breaths = Three Steps to M.R.P.
FIRST BREATH CYCLE:
Inhale deeply to gather your attention. Exhale slowly while focusing on the muscles around your eyes and tongue.
SECOND BREATH CYCLE:
Inhale deeply, and regather your attention. Exhale slowly while noticing muscles in your shoulders, and then the sensations in your feet.
THIRD BREATH CYCLE:
Inhale deeply, and recall what is most important in this moment. Exhale slowly and affirm what is most important.
Reach out to FEAP to learn how this practice can help you take care of yourself and cultivate greater presence in your daily life.
EXPLANATION - Why are these steps included in MRP?
Slow down and deepen breath cycle
Often when we are stressed, distracted, or overwhelmed, our breathing unconsciously becomes shallow, or we even hold our breath. This sends a signal to our primitive brain which primes our alarm response and can increase the secretion of stress hormones into our system. Slowing down our breath cycle sends a calmer and more reassuring signal to our primitive brain Inhale deeply through your nose. Exhale through pursed lips and extend the exhale two to four beats longer than the inhale.
When we inhale, this activates the stress branch of our nervous system and our blood pressure and heart rate naturally go up. When we exhale, this activates the restore branch of our nervous system, and our blood pressure and heart rate go do.
Inhaling deeply and slowly followed by an extended exhale through the mouth helps turn down the stress branch of your nervous system and turn on the recovery branch.
Notice muscles around, eyes, jaw, shoulders, and feet
Often, when we are distracted and overwhelmed, we unconsciously tense our muscles. Many people find the muscles around the eyes, tongue, jaw, or shoulders match their level of stress. A gentle scan of potential hidden areas of tension, and then inviting the muscles to release and relax, sends a calming message to the nervous system
Notice our feet
Noticing where your feet connect with the ground can help interrupt an unhelpful thought pattern and set the stage for a calmer clearer approach.
Affirm what is most important
My favorite definition of resiliency is that it is a wise deployment of limited resources. Releasing ourselves from feeling pressured to do everything, or things outside of our control, and focusing attention on what is most important, as well as realistic in this moment is a wise resilient practice.
Connecting your experience with something your value, or find meaningful and responding in a way that is aligned with your values has been shown to mitigate the negative impact of stressful experiences.
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