Many of us are continuing to face big transitions.
Teachers are returning to in-person instruction. Parents are sending their children back to school after distance learning. Families are having to readjust to new work/school life changes all over again.
Like many of you, due to a chaotic 2020, we have had to change our thinking over the past ten months. A helpful shift for us has been making space for the “both-and,” which is the ability to hold more than one perspective or feeling at the same time. Our “both-and” has included working hard to continue to provide services during COVID, while simultaneously dreaming big and planning our new website and rebrand as MoveMindfully®.
Twenty-two year old Poet Laureate Amanda Gorman captured this concept of creating room for the “both-and” many different times in her Inaugural poem “The Hill We Climb.” Her powerful words remind us that by allowing room for two opposing feelings at the same time, we can get “unstuck” and find a way to move forward.
Powerful Quotes from “The Hill We Climb”
In her poem, Gorman implores us to ask:
“where can we find light in this never-ending shade?”
This is Gorman’s call to action. She prompts us to ask ourselves to acknowledge the difficult-ness of the situation, while still looking for the good.
She goes on to embrace this duality even more by calling our country:
“a nation that isn’t broken but simply unfinished”.
In the midst of this global pandemic and the last four years of increasing political divisiveness, Gorman chooses to rename our brokenness as a work in progress. Take a moment and notice how that might feel to look at an untenable situation and rename it “unfinished.” What space does that open up for possibility, potential, and progress?
Gorman also asserts:
“That even as we grieved, we grew That even as we hurt, we hoped That even as we tired, we tried”
Her words offer us a unique opportunity for a mind-body practice.
Take a moment and choose one of these phrases you would like to focus on:
“That even as we grieved, we grew” or “That even as we hurt, we hoped” or “That even as we tired, we tried.”
The “Both-And” Rest Break
When you are ready, find a comfortable, quiet place where you can ”just be” for a few minutes.
For this practice, you can sit or stand (or even lie down). Slow down your breathing and take a moment to feel your body supported by the floor or the chair beneath you. If it feels right, you could close your eyes or simply lower your gaze to remove distractions. Bring your attention to your chosen phrase from Gorman’s poem.
Think or say the first part of the phrase
“That even as we grieved (or hurt, or tired).”
As you think or say this part, try giving yourself a hug by using a gentle variation of Eagle arms. Reach each hand to the opposite shoulder and hug in. Notice how this feels. You might even massage or squeeze your shoulders. Continue to breathe slowly, while hugging in and focusing on the first part of your phrase. Pay attention to how Eagle arms might be calming or soothing to your mind, body, and heart.
When you are ready, switch to the second part of your chosen phrase.
Think or say to yourself
“we grew (or hoped, or tried).”
When focusing on the second part of your phrase, if it feels right, move into Upward Mountain by reaching your arms up overhead. You might even lift your face up. As you stretch up and breathe slowly, notice how this can feel energizing, or freeing, to your mind, body, and heart.
Move back and forth between the two parts of your phrase and between these movements in a way that feels right to you. You might stay with the first part, hugging in for several breaths; and then move to the second part, reaching out for several breaths. As you breathe slowly and experience your phrase and these movements together, notice how it feels to allow both ideas to co-exist at the same time. Notice how it feels when you give a physical expression to these words.
Your mind might wander and bring in additional words or thoughts. If it feels right to you, return to your slower breath and your chosen phrase. Notice what happens in your mind, body, and heart as you breathe slowly and experience this practice.
When you are ready you can let go of your phrase, stretching in any way that feels right to bring you back to your day. Notice how taking this break for the “both-and” may have changed how you feel in your mind, body, or heart.
Throughout the day, or week, if you are feeling overwhelmed or stressed by the uncertainty of transition, take a moment to return to your chosen phrase and these movements while breathing slowly.
We can find comfort even in the midst of change. The most quoted lines from Gorman’s poem clearly state the true power of “both-and”:
“For there is always light, if only we’re brave enough to see it If only we’re brave enough to be it”
Learn more about MoveMindfully and experience some of our other Rest breaks by downloading our Free Resources.
In Presence, Purpose, and Connection,
Chrissy Mignogna and the MoveMindfully Team