Removing (doffing) the Uniform
Choose any part of the process of removing your uniform, including under layers, outer layers, ballistic vests, footwear, weapon systems, communications gear, and other body-worn equipment.
Mindfulness Steps:
- Deep Breaths: Take intentional deep breaths, creating relaxed readiness and stability in your mind and body. Observe and accept the energy and fatigue you feel.
- Feet: Sit down and observe your feet wrapped in shoes or boots. Appreciate their utility. As you unlace your footwear, feel the release of energy. Remove socks and feel the sensations on your skin. Wiggle toes and rotate ankles to release stress.
- Removing Layers: As you remove clothing and gear, notice the release of stored energy—heat, tension, and tactile shifts. Observe adjustments in your shoulders, torso, and hips. Take deep breaths to further down-regulate your performance state.
- Transition: Practice intentional breathing, awareness, and self-compassion. Set an intention for how you’d like to leave work and show up at home. Move and breathe skillfully into your time off.
This video teaches "progressive muscle relaxation," building awareness of muscle tension and allowing you to release it. The exercise takes about 15 minutes and shows movements to tense and relax different muscle groups.
Reflective Questions:
- Physical and Emotional Release:
As you removed your footwear and layers of your uniform, what physical sensations or emotions emerged? How did focusing on these sensations help you release the energy and tension of the day? - Transitioning States:
How did the act of intentional breathing and body awareness affect your ability to shift from a high-performance state to a calmer, more stable state?
Setting Intentions:
As you completed the process of removing your uniform, what intention did you set for how you want to show up in your personal time? How can this practice support you in transitioning smoothly from work to home life?