This election season has me torn between watching everything and hiding under a rock to avoid it all. There are events, commentaries on the events, and then commentaries about the commentators. All of it is right in my face. Often, while I engage, I miss the buildup of tension in my body and changes in my breathing.

People’s rights are at stake. Political media stokes the flame of real fears: losing rights, benefits, and protections, or being targeted. There are hostile political ads, threats to voting rights, reproductive rights, and access to health care, and promises that are hard to trust.

Practicing mindfulness for election stress can begin with noticing how all of this is landing in your body—and giving yourself a few minutes to re-center.

Taking time for find balance between peace and joy is an act of care. It does not have to take away from your political engagement. It lets you put your energy where you want it to go, whether that’s taking some time to yourself or becoming more politically active and organizing.

Early cues might include tension between your eyes, in your jaw or shoulders, or through your hips and thighs. Your breathing may feel tight or shallow. You may notice that your gaze has narrowed or that you have stopped noticing the sounds around you.

There may be a feeling of holding on tight.

Some of what you notice may be pain or fatigue, which doesn’t need fixing right now. If it feels right, you might ease the tension a little as you notice it—just enough to feel a difference.

You might go for a walk or a roll, or sit or lie down by a window, on a porch, or on a balcony.

Rhythm can offer a place to return your attention: the rhythm of walking—left… right…—or breathing—in… out…. If focusing on your breathing feels uncomfortable, you might choose a sound or something you can see instead.

Notice the pace of your breathing, the tension in your shoulders, or what your hands are doing. Let your attention include the ever-changing sounds around you, the view, and the small moments of life happening right here and now.

You don’t have to take it all in at once. One thing is enough.

Resting does not deny the political reality of this moment. It can be a way of being a good host to your experience.

Rest can make room for sights, sounds, smells, sensations, and thoughts. Sometimes, what we hope will be a break leaves us feeling narrow and tense, jumping from one point of focus to the next—the way scrolling through short videos can.

You don’t need to judge yourself for either experience. You might simply notice whether what you’re doing feels restful.

For the next two, five, or ten minutes, you don’t have to make it your job to fix or solve anything. Right here, right now, you can notice what is supporting you and let this moment be as it is.

Thoughts about the world may keep showing up. You don’t have to push them away to take a break.

As you tune in to your surroundings, you might notice whatever safety, security, or comfort is available right now. Perhaps it is the chair holding you, a familiar sound, or the warmth of a blanket.

The happenings of the world are real. For these few minutes, you can let resting be what you are doing. There may still be an ordinary moment here that feels okay, even while other things are hard.

When rest brings up something hard

Slowing down can make space for difficult feelings, memories, or body sensations to arise. That doesn’t mean you’re doing anything wrong.

This is supposed to be a break, not another job to do. You are in charge of your own rest. If it helps, look around the room, adjust your position, or turn your attention toward something outside your body. You’re free to stop at any time.

After a little rest, you might have a clearer sense of what you need and how you want to use your energy.

Often, what is needed is simply more time to take care of yourself.

If you have some energy, you might choose one small thing: check on a neighbor, look up voting information, or share a know-your-rights resource from a group you trust. You can also choose none of those things right now.

You don’t have to choose between watching everything and hiding under a rock. You can rest for a few minutes, then decide what’s next.

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