Mindfulness, Meditation, and Self-Care To Practice At Home
The Enneagram is a helpful tool for self-understanding and growth (learn your type here), and it can be especially useful for understanding ourselves amidst COVID-19. If we allow for it, the Enneagram can teach us about our subconscious responses and our emotional triggers. It can illuminate new pathways for us, too—roads that can guide us inward, back to our true selves.
No matter your number, everyone can benefit from incorporating mindfulness, meditation, and self-care into their days. While I've outlined specific tips for each type, the Enneagram isn't reductionist. If you read tips for other numbers that you feel will work well for you, adopt them as your own. These tools can serve all of us if we allow for it.
Dear Ones, now is the time for stillness. Resist the urge to move, to fix things, and to brainstorm ways to solve the world’s problems. The best and only thing you can do right now is to let go and simply be. This moment is what it is. Release your lists, well-meaning resolutions, and need for control. Instead, listen to your inner truth and feel the emotions being held by your body. If you’re feeling anger and frustration, don’t dismiss it. Rather, ask this anger what it has to teach you. And rest. Give yourself permission to be still.
Self-Care Tips for Ones:
Seek out lighthearted activities while at home. Be playful and easy on yourself.
Support small businesses and social organizations. This is a small way you can give back to your community and make right the wrongs in the world.
When you feel anger coming on, don’t push it down. Let emotions rise to the surface and ask them what they have to teach you about your desire for control and order. Journal to help you process.
Dear Twos, as you crave connection and experience the world through your heart lens, you may notice feelings of guilt and shame rising to the surface during this season. You’re likely feeling desperate to take care of others, and it pains you that you can’t be there to hold your loved ones.
Hold yourself instead, and hold space for all of the difficult emotions you’re experiencing right now. Practice saying yes to solitude and yes to self. Embrace yourself with the same warmth and kindred spirit that you offer to others. The time will come again when you can offer the world your love and compassion; for now, practice loving yourself.
Self-Care Tips for Twos:
Practice a daily solitude practice. Try yoga, morning walks, or embodied meditations.
Do kind things for yourself throughout the day. Speak to yourself with the same love and compassion you extend to others.
Dear Threes, the greatest gift you can give yourself during this season is pause. As you often struggle to project and perform as a way to earn love, now is the moment to cease presentation. Quiet and stillness are waiting. By looking inward and listening to your true self, you’ll see that love was always there, and your masks only hide the real you. Be encouraged by this, and engage with these harder truths. Allow illusions to be exposed and erased, and use this moment as an opportunity to return to yourself.
Self-Care Tips for Threes:
Name your true feelings. If you’re feeling exhausted, claim that emotion as true and acceptable. Whatever it is you feel, allow that to be. Resist the urge to create a false self for the sake of others.
If you’re working from home, maintain boundaries. Clock in and out when you’re supposed to. Avoid checking your email or addressing work-related matters outside of business hours.
Dear Fours, you carry one of the heavier loads of all Enneagram types, as you bare the weight of solidarity. You feel so much right now—for your family and friends, but also for your neighbors and city and strangers far across the globe.
As hard as it is, lean into these emotions. Avoid withdrawal and detachment, and practice presence by paying attention to daily nuances. Watch for the morning light and receive small joys, and make space to grieve in the harder hours. Rest in solitude and take care of yourself.
Self-Care Tips for Fours:
Look for the light and grab hold of it. Use a gratitude journal to record small joys to counteract heavier emotions.
Embrace physical activities to resist withdrawal or detachment. Stay hydrated, take walks outside, and roll out your yoga mat for daily stretching and meditation.
Enlist a safe person or try online therapy to help with navigating your thoughts and feelings.
Dear Fives, now is the perfect time to unplug. With more information than ever circulating the news, the internet, and social media, it’s urgent that you say yes to silence. It’s there that you’ll discover that the void you’ve been seeking to fill with information isn’t as empty as it seems. You’ve always had the answers you’ve been searching for. Make room for this truth and turn inward rather than soaking up the endless content and chatter.
Self-Care Tips for Fives:
Honor your love for big questions and information by turning to journaling to help you process.
Foster your love for learning with online classes.
Set healthy boundaries and resist consumption mode, as it can become a coping mechanism. Turn to meditation and mindfulness to help with quieting your thoughts and embracing the present moment.
Dear Sixes, you long for security and stability—both of which feel like they’ve been stolen from you. This new reality may be triggering emotions of anxiety and distress, and you’re likely running circles around your brain right now. This moment is an invitation to stop, to listen, and to learn from these fear-driven emotions. Observe and accept your need for a secure environment without allowing it to drive you. Your anxiety is not in charge; you are. Engage with and embrace silence; this is where you find strength. While you can’t control the world or create your desired outcome, you can say yes to this moment and to yourself.
Self-Care Tips for Sixes:
Use a schedule for stability. Here are some tips for maintaining routine amidst stress.
When feeling anxious, name your fears. Speak them aloud or write them down.
Use meditation and breathing apps for cultivating silence.
Keep a tidy space: make your bed each morning; do the dishes. If you’re working from home, clean up your desk area as soon as you’ve clocked out. Avoid unnecessary chaos, especially in this season.
Dear Sevens, it’s quite possible you’re the Enneagram number struggling the most with stay-at-home instructions. You may find yourself mentally escaping more often than ever before as you dream of all the places you’ll go and all the adventures awaiting on the other side of this.
Moreover, you’re doing your best to avoid pain and suffering. While there are normally a million distractions to keep you from sitting with the heavier emotions, it’s proving challenging to distract yourself these days. But that’s the invitation. The world needs you here, right now. Choose the present moment over future ones.
Self-Care Tips for Sevens:
Resist the urge to plan the party for when this is all over. Stop browsing cheap flights to faraway places. Instead, secure yourself to the present moment. Use this deck or this list to incorporate mindfulness into your day.
Spend time outside while following social distancing rules.
Snag some organic spices from around the world to help curb that travel itch.
Dear Eights, you may feel frustrated and angry about the things you can’t change or control in the world right now. You wish you could do something to fix this. You want to fight—for the underdogs and those most impacted by broken systems. But we need you to fight for yourself right now. You can do this by releasing control and consenting to stillness. Immobility feels unnatural and scary, but this is where the real work begins. In this moment of pause, you can practice presence and mindfulness, paying attention to those you love and the space you occupy. Allow vulnerability to make its way through you and to guide you in this season.
Self-Care Tips for Eights:
The urge to take action is your cue to meditate. Try these mindful breathing exercises to help process anger and frustration.
When you’re feeling especially antsy, go for a run or bike ride. Get the blood pumping to help you get out of your head and back into your body.
Dear Nines, you long for peace and, right now, the world feels anything but peaceful. You are the only number on the Enneagram that should resist too much rest while at home. That’s not to say you shouldn’t embrace the stillness of this hour, but rather that the world needs you to be alert and attentive. Rest and sleep can become coping mechanisms and ways for you to retreat from the harder and heavier emotions. Don’t look away, though. Lean in and acknowledge the myriad of feelings happening in your life.
Self-Care Tips for Nines:
Utilize resources and rituals to help structure your day and keep you alert throughout this season. Take morning walks, exercise, explore creative projects, meditate.
Practice advocating for your wants, even while at home. Make decisions about dinner and voice your opinions. Resist “going with the flow.”
Consider fostering a pet! Having someone to care for can help keep you grounded, alert, and present.
Remember to be compassionate with yourself while on this journey, and especially during this season. Lean into your emotions and engage with resources from Enneagram teachers; they can help guide on this journey.
And if you know your type and have found other practices helpful, I’d love to hear about them in the comments below! ?
Kayti Christian (she/her) is an Editor at 网站名称. She has a Master’s in Nonfiction Writing from the University of London and is the creator of Feelings Not Aside, a newsletter for enneagram 4s and other sensitive-identifying people. Outside of writing, she loves hiking, reading memoir, and the Oxford comma.