What Else Is Here? A Simple Somatic Practice for Difficult Times
In This Article
We'll explore:
Why the mind tends to focus on discomfort like a magnet
A question I've been asking myself while recovering from an injury
How to support yourself when life feels hard instead of only trying to fix it
What it means to widen the lens and zoom out
A simple orienting practice you can try today
Reflection questions to help you notice what else is here
What Else Is Here?
A little over a week ago I sprained my thumb in a yoga class. Ugh.
Guess which hand it was? My right hand. And as you may have guessed, I am right handed.
I had it checked out and was told to splint it for at least a week and not use it at all.
This has resulted in me awkwardly speaking to my computer, getting help with a few chores (thanks to my friends and lovely mom!), and learning that I can use chopsticks with my left hand surprisingly well.
Sometimes the Hardest Part Isn't the Pain
But have you ever noticed when these things happen that it might not be the pain that is the hardest part?
It's the uncertainty. Wondering when it will get better, anticipating that everything will be harder for a while, and maybe some stories like… what if it takes a really long time to heal??? Is it better? Is it worse? Should I try moving it yet?
The mind can almost focus on the problem like a magnet.
This isn't true for just injuries.
Whether it's:
Anxiety
Overwhelm
Fatigue
Uncertainty
Difficult situations
And much, much more
And probably the first thought is...
How do I stop feeling like this? How do I make it go away?
Which makes complete sense. We feel discomfort and naturally want it to go away.
Supporting Instead of Fixing
But I have been experimenting with a different question:
How can I support myself during this experience?
Because while it's completely human for hardship to become the centre of our attention, it isn't the whole picture.
So I wonder if you are feeling something like emotional discomfort or a situation you want resolved ASAP. Could you explore some of these questions?
What else is here?
What if I focused on supporting instead of fixing?
Can I notice the difference between fighting a feeling and allowing a feeling?
What are some pleasant things I can notice, enjoy, or immerse myself in?
What Would It Be Like to Widen the Focus?
As I said, it is so very normal and human that when hardship comes up, for it to be all we see.
What would it be like to zoom out and widen the focus?
It probably feels weird and uncomfortable at first. I know it can feel that way for me.
But practicing this can actually be life changing. Because when hard things happen, it doesn't sink you or become your whole world.
It becomes part of your world, and you can come up for some air and shift your focus to the life-giving stuff too. You can find some enjoyment.
A Short Orienting Practice
Take a moment and look up from the screen.
Without rushing, slowly let your eyes wander around the room.
Notice 5 things that feel pleasant, comforting, beautiful, or simply neutral.
Maybe it's:
A plant
A favourite object
Sunlight on the floor
A soft blanket
A photo
A colour you enjoy
Take your time.
As you notice each one, pause for a breath or two.
Notice if your body responds in any way.
Maybe your shoulders soften.
Maybe your jaw relaxes.
Maybe nothing changes at all.
Now ask yourself:
What else is here?
Notice what comes up.
You don't need to make the difficult thing go away.
Allow yourself to widen the lens, zoom out, and take in the whole picture. You might be surprised by what you notice.
Journal Prompt
What challenge, feeling, or uncertainty has been taking up most of my attention lately?
If I zoomed out and looked at the whole picture, what else would I notice?
What sources of comfort, support, connection, beauty, or enjoyment are also present in my life right now?
What would it be like to hold both at the same time?
The Whole Picture
That annoying or awful thing may still be there tomorrow.
The injury.
The uncertainty.
The stress.
The situation you wish would just resolve already.
But it doesn't have to take up the whole picture.
One of the things I love about orienting is that it helps us widen the lens. Literally. You can feel the resonance of it in your body.
The difficult thing is still there.
But so is the sunshine, your morning coffee, a good conversation, and the support around you.
We don't need to get rid of what we're feeling.
Sometimes we need help noticing that it isn't the whole picture.
It's like coming up for air before you dive deep again.
