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Calm Your Mind In this uncertain time, one of the most powerful, stress- reducing, and altruistic acts you can perform is to calm your mind. When you are intoxicated by fear, you become less available to access all the resources that may be available to you, and you are much less open to others around you. Locked in a personal or collective fear trance, the stress hormone cortisol and adrenaline (the correspondingly most addictive hormone the body produces) are activated, and the nervous system decommissions the more sophisticated neo-cortex in favor of the fight-or-flight imperatives of the reptilian, survival-at-any-cost brain. Alternatively, practices that calm the nervous system enhance vagal tone, and allow access to the full potential of higher thinking, emotional intelligence, and "social response-agility." Grow your reservoir of mindful relaxation techniques and participate in behaviors that enhance feelings of collective safety. Conscious breathing, meandering walks, meditation, exercise, qigong, yoga, smiling, journaling, dancing, etc. are all potent catalysts to personal and interpersonal immune system enhancement. Another potent way to shift your biology and psychology is with the "Calm Me Down" meditation (see page 29). Openness Dr. Bruce Lipton, biologist and pioneer in epigenetics, says that all our cells—whether a brain, blood, or bone cell—are wired for one of two functions: they are either growing or they are guarding. This is also true when we are amidst a crisis. In the face of panic or uncertainty, our primitive default position takes a shelter-in-place imperative where we close down and redouble our efforts to guard against, defend, and protect ourselves. Another choice also exists. What if we choose to open our minds to the possibility of using our uncomfortable, unsettling, and scary experiences as an opportunity to grow, learn, and discover? Trying to grow and guard at the same time is akin to stepping on the gas and brake pedals simultaneously. We go nowhere fast! We believe the most important feature of being resourceful and happy depends on our openness to discovery—and our ability to get curious. Vigilance When Heath was growing up, his dad would tell him, "The mind is like a parachute. It only works if it's open." Then, he would add, "But you want to be sure that your mind isn't so open that your brains spill out." The quality of vigilance helps balance openness with carefulness. Vigilance is defined as "keeping careful watch." And we experience vigilance as an opportunity to ask, "How we can be more care 'full' or full of care?" There are many lenses of perception we can view things through. How are you watching what is happening? What are the careful actions you are taking to protect you, your family, and your community? In the yin and yang of things, it is advisable to be cautious about extremes. Extreme hypervigilance can tailspin into sleepless nights, overconsumption, and panic. Extreme apathy can lead to avoidance, checking out, and depression. How can you place watchful eyes on unfolding circumstances? I give care to washing my hands, sanitizing my space. I am vigilant about taking care of my health and protecting the health of the most vulnerable by pausing my practice, staying home, and regularly checking in with the ones I love. Intelligence In this frenzy of uncertainty, it is now even more imperative to rely on the most reputable sources of information, like the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), and your state's health department. Be aware that fraud and misinformation have already arrived in the form of false cures, ineffective or harmful preventive measures, and other inaccurate and unsafe claims. Be mindful that many social media platforms do not fact-check for accuracy in as stringent a way as other news outlets. Be smart about who, what, and where you invest your focus. Not only does intelligence take the form of IQ, but full spectrum intelligence includes tuning into our emotional intelligence (EQ) and our body wisdom (BQ). To stem the tide of our global hypervigilance on one hand, or Pollyanna ignorance on the other, now is a ripe time to get curious about—and regularly share—how you and your people are feeling. This is an emotional time, 28 m a s s a g e & b o d y w o r k C O V I D - 1 9 s p e c i a l i s s u e 2 0 2 0