Hardly anyone will dispute that stress is out of control for many. Being a black woman adds stressors that have not been fully researched. Take out a pen and paper and make a list of the stressors in your life.  How many do you have? 

When stress is ongoing, day after day our bodies suffer, especially our hearts.  According to the harvard medical school, increase stress can suppress the immune system and also increase the risk for heart disease. Do you know that the number one cause of death in black women is heart disease? According to go red, "of african american women ages 20 and older, 49 percent have heart diseases." 

أَلَا وَإِنَّ فِي الْجَسَدِ مُضْغَةً إِذَا صَلَحَتْ صَلَحَ الْجَسَدُ كُلُّهُ وَإِذَا فَسَدَتْ فَسَدَ الْجَسَدُ كُلُّهُ أَلَا وَهِيَ الْقَلْبُ

Verily, in the body is a piece of flesh which, if sound, the entire body is sound, and if corrupt, the entire body is corrupt. Truly, it is the heart. Ṣaḥīḥ al-Bukhārī 52

For many Sisters, negative thoughts creep into our minds and take hold so tight that it affects our hearts and emotions. But we have a choice. We can choose what we think and actually how we feel. It takes practice but many have found success in the mindfulness exercise “The Breath of Shukr”™. “The Breath of Shukr”™ emphasizes deep breathing and gratefulness (Shukr) in the heart. Taking a deep breath of Shukr is a chance to slow down your mind and be present in the moment, contemplating the Oneness of Allah SWT. Allah SWT says in the Qur’an 31:31

Lأَلَم تَرَ أَنَّ ٱلفُلكَ تَجرِى فِى ٱلبَحرِ بِنِعمَتِ ٱللَّهِ لِيُرِيَكُم مِّن ءَايَـٰتِهِ إِنَّ فِى ذَٲلِكَ لَأَيَـٰتٍ لِّكُلِّ صَبَّارٍ شَكُورٍ (٣١) ُونَ

Hast thou not seen how the ships glide on the sea by Allah’s grace, that He may show you of His wonders? Lo! Therein indeed are portents for every steadfast, grateful (heart).

Allah uses the parable of a ship on the sea, gliding smoothly and says it is a sign for those who have patience and are grateful. Sometimes it is difficult to understand but whatever befalls us, it could be worse. Our ship may sail into rough waters and still we are told to have patience and be grateful. Qur’an 42:33. So whenever you feel your thoughts and emotions are taking you in a downward spiral take “The Breath of Shukr”™:

1. STOP and say, “Al-Hamdulillah for Everything”.

2. Breathe slowly and deeply putting your attention on your heart. As you breathe in, feel your chest (sudr) expanding and reflect on lā ʾilāha ʾillā llāh, there is no Deity but Allah. As you breathe out, contemplate Muhammadan rasūlu llāh, Muhammad is the messenger of Allah. Do this until your heart returns to a neutral state.

3. Think about anything for which you are truly grateful.

4. Smile and let the feeling of gratefulness fill your heart, mind and body as you return to a positive state. Ask Allah SWT for guidance.

5. SHUKR gratefulness, ends your deep breathing session with “Al-Hamdulillah for Everything. You can take this breath at anytime, anywhere, even in the midst of a heated discussion. With regular practice you may find it becomes easier and easier to bring your thoughts and emotions back into balance.

Practice this over and over and you may find your emotions and thoughts coming back into balance quickly.  Surely there will be times when you have to accept your sad, angry, negative feelings.However, the faster you can bring your emotions back to a state of balance, the less time stress has to run havoc in your body and the better you will feel.

Take a Breath of Shukr™ frequently, and you take a big step in honoring yourself with self-love, love of Prophet Muhammad (Peace and Blessings Be Upon HIm) and the Love of Allah SWT.