CALM YOURSELF WITH “FINGER-BREATHING”
When you EXHALE twice as long as you INHALE, you lower cortisol and switch from the anxiety-provoking SYMPATHETIC NERVOUS SYSTEM to the calming PARASYMPATHETIC NERVOUS SYSTEM.
This requires constant practice, especially in today’s tense environment.
Take a short breath in and then touch the thumb to the index finger as you exhale twice as long
Touch thumb to middle finger. Inhale and exhale.
Thumb to ring finger. Inhale and exhale slowly.
Thumb to baby finger. Inhale and exhale slowly and calmly.
State an affirmation as you touch each finger, for example:
Hashem is pointing the way for me.
It’s safe to feel safe. Hashem is guiding me right now.
It’s OKAY to be me.
MIDDLE FINGER (The tefillin finger, connected to the heart):
Hashem is giving me everything I need ATPI (At This Present Instant) and ATHA (According To His Will).
With each DAYENU, I scrape away the lies that have blinded me to His love.
Hashem loves me more than I can possibly imagine.
There is no duality. We are one, like a ring, with no beginning and no end.
I am like a nursing baby, trusting Hashem like a baby, not worrying about the next meal or what will happen in the future.
I give myself permission to feel calm and trusting.