24 Jan 2025

Check In Post the LA Fires

Family and Friends,

It’s been difficult for me to write or post anything given the devastation and loss from the LA fires that so many in our tight-knit community are facing right now. No words really can capture the emotions, and I am observing how those in my circle need to process in their own way. The first 10 days seemed to be “fight or flight” mode in my family, and now I am observing “freeze” mode taking over amongst those who have lost so much. Making decisions can feel overwhelming so be easy on yourself, ask for help, and breathe. (In fact, take a deep breath now. Breathe in – deeply – from your nose, pause, and breathe out, as if lightly blowing a candle. Gently, but with intention.)

Before I jump into some suggested exercises, I want to share that I will be leading a free meditation class at Unplug Meditation this Friday at 4pm, on January 24th. You can sign up here.

Some Simple Exercises

My family is safe and we are lucky our house is unaffected by Palisades Fire. We live on the edge of the evacuation zone, so we were in and out as we tried to make decisions to stay together as a family. My brother’s home, which was in the heart of the Palisades fires, is one of a few that are standing. We will live as an extended family for a while, and my nephew, whose high school – Palisades High– was affected is (back!) on zoom school. He has friends hanging out at home as they play pool and video games between classes.

Here are some things I am doing to manage stress, and support loved ones who are going through so much.

Meditation

Twenty minutes daily goes a long way to support the rest of the day. If you can only meditate for five minutes, please go for it. Here is a simple meditation:

  • Find a comfortable chair to sit in.
  • Take a deep breath, in and out.
  • If you feel safe, close your eyes. You can keep your eyes open as well.
  • Breathe in and mentally say “SO”
  • Breathe out and mentally say “HUM”
  • Breathe at your regular pace, but continue to say So Hum as above.
  • When your attention drifts away from SO HUM which it will, gently come back to the words, SO HUM.
  • When you feel ready, or when your time is up (you can put a gentle alarm on your phone), stop mentally saying SO HUM.
    Take a deep breath.
  • If your eyes were closed, take another breath before you open them.
  • Continue with your day.

Breathing

Breathing helps regulate your nervous system, and it slows down the natural physical and mental response to the fight/flight/freeze response.

Take one right now as you are reading this.

  • Breathe in as you think: 1, 2, 3.
  • Pause: 1, 2.
  • Breath out as you think: 1, 2, 3.

Remembering to breathe is really important, and it’s a simple but very effective way to get more control of the moment.

Sleep

Sleep is important for mental and physical healing. Many are having a hard time sleeping right now. I recommend herbal tea at night, even though the temptation for alcohol is a lot! Let yourself sleep longer if your body is telling you it needs the rest.

For those who are having a hard time sleeping, I suggest:

  • As you are lying in bed, breathe to the count of two.
  • 1,2.
  • Pause.
  • Breath out to the count of two.
  • 1,2.
  • Pause.
  • Breathe in, 1,2,3.
  • Pause.
  • Breathe out 1,2,3.
  • Pause
  • Breath in 1,2,3,4.
  • Pause.
  • Breathe out, 1,2,3,4.
  • You can continue to count four and let your mind wander.
  • Or you can continue this pattern until you breathe in to the count of ten, pause, and then you breathe out to the count often.

Gratitude

Many friends in my community have lost their homes and all their possessions. I marvel though at how everyone I have heard from has expressed some sort of gratitude for safety, a community that cares, help from friends.

Amidst the tears, which are normal and healthy to release, take a breath, and think of one thing you are grateful for.

Stretching or Yoga

Our bodies hold stress and anxiety.

If you can find a simple routine to stretch, start doing it daily. Perhaps it’s a sun salutation (that’s what I am doing) or twisting from side to side, reaching high and bending low. Any way to get your blood flowing is great!

Giving Back

For those who can donate, support a friend’s GoFundMe or find an organization that resonates with you. These are the ones that we have donated to for now:

  •      Los Angeles Fire Department Foundation – is a registered 501(c)(3) non-profit that directly supports the Los Angeles FireDepartment (LAFD)and provides vital equipment and funds critical programs to help the LAFD save lives and protect communities. The LAFD Foundation is actively seeking funds through an Emergency Funding Alert to equip our LAFD members battling wildfires with tools and supplies, such as emergency fire shelters, hydration backpacks, and wild land brush tools.
  •      World Central Kitchen – is first to the frontlines, providing meals in response to humanitarian, climate, and community crises. World Central Kitchen (WCK)’s Relief Team is in Southern California to support first responders and families impacted by wildfires in the Los Angelesarea. WCK’s teams and partners have mobilized across the region to provide nourishing meals to people in need, and donations made here will be used to support WCK’s emergency food relief efforts in California.
  •      Baby2Baby -is a nonprofit that provides essential items (diapers, clothing, and basic necessities) to more than one million children across the country in homeless shelters, domestic violence programs, foster care, hospitals and underserved schools as well as to children who have lost everything in the wake of disaster. Donations made here will support children and their families affected by the Los Angeles fires.
Also, Palisades High School, is raising money here.

Another way to give back is to volunteer, donate clothes or supplies to local organizations (so many are collecting), offer a gathering, or just check in with friends, neighbors and loved ones.

I would love to see any of you who live in the area at Unplug this Friday. We are truly blessed to be part of this community, supporting one another through this difficult time.

With Love,

Mallika Chopra

January 23, 2025

Author of:

Just Be Series (Just BreatheJust FeelJust Be You) for 8-12 year olds,

My Body Is A Rainbow & Buddha and The Rose for the little ones

Living With Intent for adults.

If this was fowarded to you, sign up here for future newsletters.

Next article

Post Image
29 Oct 2024

On Empty Nest and The Path to INTENT