How to Calm the Spirit (Shen)

Spring and summer months mean cultivating the Yang energy, while in the fall and winter, we must protect the Yin energy.

In the summer, your heart, mind, and spirit should be top priority since they are ruled by the fire element. When the fire element is balanced, the heart is in harmony and the mind has clarity. “The spirit needs the Yin and blood for stability, otherwise it ‘escapes’ from the heart, causing incessant wandering of the mind" (Pitchford). Excess Yang qualities, like heat, qi energy, and spirit, will flood upward into the head. Anchor the Yang by improving Yin of the heart; this will help protect the spirit. Our spirit likes to feel calm, centered, and grounded.

Our spirit, or Shen in Mandarin, lives in our heart. Shen also translates as heart-mind, The Self, I, or our presence. When we are children we begin having awareness of ourselves as a separate being other than just our physical self. Shen is responsible for our thinking, cognition, emotional life, and the spiritual consciousness of our being. “It is our spiritual radiance when it's at its strongest and can help cultivate a non discriminatory, non judgmental awareness needed to become wise, resilient, and powerful” (Ford).

If the heart does not have enough blood or energy or if it becomes disturbed by emotional imbalances, it cannot house the Shen. In TCM, the pericardium, a membrane that surrounds your heart, is called the “heart protector”. Its job is to help express joy, to stop invaders like trauma, and to regulate the blood circulation in and out of the heart.

In more extreme cases, unstable Shen could look like irregular or racing heartbeat, palpitations, depression, mania (excess joy), coldness, agitation, nervousness, stuttering, slurred speech, irritability, poor memory, panic, lethargy, insomnia, or excessive dreaming — these symptoms are often associated with Qi stagnation and disharmony in the liver and/or heart.

Strengthening your memory, thought processes, emotional well-being, and consciousness can help balance and calm the Shen. Anchoring the Shen can come in many forms — typically anything that gets us out of our heads and gets us working on our spirits, hearts, and desires:

Meditation, breath-work, + other mindful speech patterns:

Meditation can help clear your head, lower your heart rate, and reduce anxiety or negative emotions. Try setting aside just a few minutes a day for stillness and to focus on deep breathing to bring intention to the mind. Other traditional spirit-focusing practices like prayer, devotional singing, mantras, affirmations, and silent contemplation can help strengthen the heart and organize the scattered mind.

Qigong:

Qigong is a more active form of meditation, or an energy art. The practice uses controlled and coordinated breathing, slow-flowing movements, visualizations, and meditation to reduce stagnant qi (energy). Qigong reduces stress, encourages deep sleep, improves flexibility, and enhances overall health and spirituality. It is described as an internal process that has external movements.

T’ai Chi:

Similar to Qigong in that it is a mind-body practice, T ‘ai Chi’s guiding principle is to follow the spirit. T’ai Chi includes the concepts, theories, and usually movements from Qigong, but a Qigong practice might not necessarily include T’ai Chi.

Acupuncture + acupressure:

Shenmen (HT-7) means “Spirit Gate”, and it is one of the main points on the heart meridian. This point helps open the gate and relieves blocked energy in our spirit and mind. Relieves stress, anxiety, insomnia, forgetfulness, and palpitations by calming the inner fire.

Benshen Spirit Root (GB-13) — the “root” of the mind is the spirit. This point quiets and clears the mind and benefits those who constantly worry or do not sleep well.

Bubbling Spring (KI-1) restores consciousness from an unsettled mind. Helps treat fullness below the heart and clears heat. Supports better sleep.

Receiving Spirit (GB-18) — this point relaxes the rational mind and allows one to reconnect to the unconscious mind. Unifies the mind and body, by reconnecting one to a sense of destiny and purpose.

Yintang —the location of this point is thought to be home of the Shen, or the third eye — our higher consciousness. Helps quiet and clear the mind.

Connect with nature:

Sink your feet into the earth, feel the wind on your face, listen to nature… drop in to your outdoor surroundings whatever way fills your soul the most. Nature is full of reminders to let go of stagnation.

Other ways to ground and nourish the Shen: writing, painting, drawing, dancing, or restorative yoga…

References:

Fitzgerald, Patricia. “Calming The Shen: A Chinese Medicine Approach To A Good Night's Sleep”. Retrieved from https://www.huffpost.com/entry/calming-the-shen-a-chines_b_439771.

Ford, Kerry. “Cultivating Shen: Spirit & Beauty.” Retrieved from https://www.sunpotion.com/blogs/journal/cultivatingshen.

Gao, Sally. “Traditional Chinese Medicine Tricks to Help Reduce Anxiety.” Retrieved from https://theculturetrip.com/asia/china/articles/traditional-chinese-medicine-tricks-to-help-reduce-anxiety/.

Pitchford, Paul. “Healing with Whole Foods”.

Tallarico, Eden. “What is Shen (or Spirit) in Chinese Medicine?” Retrieved from https://telmd.com/wellness/what-is-shen-or-spirit-in-chinese-medicine/.

Creating a Meditation Routine

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Buddha

Mental health is just as important as physical health, and meditation can help shift your focus from physical to mental. A lot of people think they wouldn’t be ‘good’ enough or that their mind is too busy to meditate, but this is exactly why we meditate. It’s similar to if someone were to say they ‘aren’t flexible enough for yoga’. One of the reasons we practice yoga asana is to become physically flexible. There is never a ‘good’ or ‘bad’ meditation session, “there is only awareness and non-awareness or distraction and non-distraction” (Headspace).

Meditation can be intimidating at first, and there are many stereotypes and myths that come with the practice. Like, meditators sitting perfectly cross-legged with a stick-straight back and incense burning in the background…all while experiencing an “empty” mind immediately. The truth is, meditation is a life-time journey with insight gained over time and there isn’t a one-size fits all option. As a beginner, it is normal to feel sleepy, bored, fearful, anxious, frustrated, or resistant. Because the mind is used to being busy, meditation is a skill developed over years of practice that takes perseverance, discipline, and time.

Although there are undeniable benefits to starting your day off with meditation, it can be done at any time of day — it just depends on what works for the individual. Mornings are usually more quiet and your mind hasn’t been saturated with your list of to-dos or anything that is going on in the world. Allowing yourself this space in the morning ensures that other activities and tasks throughout your day will not interfere with your meditation practice.

So, how can you start your meditation practice?

1. Start small and find the time — meditate for short periods of time and take it day-by-day. It is more important to sit down for a shorter period of time a few times a week vs. jumping straight into an hour-long practice daily. Start with 3-5 minutes and begin adding more time as you get more comfortable.

2. Link your meditation practice with an automatic activity — wake up, go to the bathroom, brush your teeth, wash your face, then meditate. Use the time you would be scrolling on your phone in bed to set your day up for a clearer, calmer, and more compassionate mind.

3. Guided meditation — guided meditations are helpful for establishing confidence through the use of visualizations, body scans, mantras, and breathing, mindfulness-based, or relaxation techniques.

4. Create a sacred space — in theory, one should be able to meditate in any environment. When you first begin your practice, having a separate space that is inviting and peaceful can help establish a relationship with your practice.

5. Find a position that works for you — some meditators practice on a bolster or pillow, some use blankets, some sit on a chair with their back supported. Avoid laying down or meditating in bed as this can cause drowsiness.

6. Same time, same place — if possible, create consistency in your practice by meditating at the same time and in the same location each time.

7. Distractions are normal — it’s common to think that absolute silence is required for a ‘successful’ meditation practice. Settle into your surroundings and observe your senses by allowing the distractions to come and go, without judgement or resistance.

8. Practice mindfulness post meditation — carry the skills acquired and learned in your sessions into your day-to-day life. How can you be more mindful when driving, brushing your teeth, or taking a shower?

Meditation takes practice and it can only be mastered by, first, building a habit.

“When we experience moments of peace on a more regular basis, we start to feel a shift in our life and mind".” — Andy Puddicombe

References:

“8 Steps to Establish a Daily Meditation Practice.” Retrieved from https://chopra.com/articles/8-steps-to-establish-a-daily-meditation-practice

“Meditation for Beginners.” Retrieved from https://www.headspace.com/meditation/meditation-for-beginners

“Morning Meditation.” Retrieved from https://www.headspace.com/meditation/morning-meditation

Connecting With Loved Ones Virtually

Our need for connection is hardwired into us. Collaboration and cooperation was vital in helping early humans survive harsh environmental circumstances. While we may no longer need others to protect us from being eaten by a lion, we still crave interaction with others, as it keeps us mentally and emotionally healthy. Human connection allows us to grow and develop meaningful relationships. We are all probably feeling some of the disconnection that has occurred as we quarantine and practice social distancing, knowing that our typical way of being with others has changed. If you’re noticing feelings of loneliness setting in, be gentle with yourself. Consider trying out some of these creative suggestions for staying connected with others in a virtual format!

Book Club

Books give us so many opportunities to learn new things, reflect on important topics, and can spur lively discussion. Being part of a book club is a great way to have consistent contact with your loved ones, and talking about the book of the month gives a focus to your time together. Search online for book club question suggestions specific to the book you read, or use this list for inspiration: https://www.oprahmag.com/entertainment/a31047508/book-club-questions/

Virtual Dinner Parties

Choose a platform that works for you (zoom, FaceTime, Skype, etc.), pick a start time, and invite your loved ones to dinner! Some people may still be in their kitchen cooking, others might be sitting down to eat, but everyone will be connecting over food and conversation. 

Online Meditation and Mindfulness Practices

Sometimes it can be challenging to motivate ourselves to practice mindfulness and meditation on our own. We get busy with other tasks and it can feel challenging to set aside quiet time. By participating in a scheduled meditation, you might feel more connected and willing to prioritize this practice. The Christine Center in Willard, WI offers free online meditations Monday-Friday at 8:45am and 5:00pm: https://christinecenter.org/christine-center-online-daily-meditation/

Virtual Karaoke, Game Nights, and Playdates

Instead of thinking of all the things we can’t do in person right now, try shifting your mindset to ways in which we can still be social. Social events that typically happen at other people’s homes can be replicated through a virtual meetup. Try playing games like 20 questions, 2 Truths and a Lie, charades, and other interactive activities.

FaceTime Hang-outs:
+ cooking dinner together
+ take an online class together, YouTube or online studio (yoga, zumba, african dance workout, etc)
+ watch a movie/tv series together 
+ eat dinner together or meet-up for lunch
+ have coffee/tea date 

Outdoor Hang-outs:
+ meet up for a walk in the park/forest/trail
+ host a bonfire
+ parking lot meet up (stay in your warm car and chat with windows down)

When you notice yourself missing others or feeling lonely, try to schedule an opportunity to connect with loved ones, even if it’s through a phone or computer screen. 

References

https://www.latimes.com/entertainment-arts/story/2020-03-19/coronavirus-tips-virtual-bookclub-game-night-dinner-party

https://www.psychologytoday.com/us/blog/emotional-nourishment/201612/why-we-need-each-other