By pausing for a moment, we can move toward, strive for, and alleviate suffering with wisdom and compassion.
This is a meditation that I sometimes turn to when I feel the reactivity that comes from what’s happening in the news, what’s happening in our community, what’s happening in our country, and what’s happening in the world right now. Whether it’s because of the pandemic, mass shootings, or the needless killing of good human beings, it happens all too often. It happened to Ahmaud Arbery, George Floyd, Breonna Taylor, and countless others.
Pause for a moment with all the news that comes to us. Especially if you are someone who is moving towards, working towards, and trying to alleviate suffering through your actions and engagement in the world. This gentle practice can help you stay grounded as you open up to information that may cause you pain.
A gentle exercise to open up to painful emotions
As always, when you notice these types of reactions occurring, all you need to do is take a few conscious deep breaths. By doing so, you are paying attention in a very intentional way to these sensations that arise beneath your breath and within your body. Take a long, slow breath in, and then gently breathe out even longer. Continue to follow the flow of your breath as much as possible and focus your attention on it. Breathe in for a count of four. Hold your breath for a count of 7 and release your breath for a count of 8. Here we are doing 4, 7, and 8 cycles. On your next breath, inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Repeat 4, 7, and 8 cycles of inhaling and exhaling once or twice. If possible, exhale through your mouth. Next, settle into your natural rhythm and remain aware of the quality of your in-breath and out-breath as much as possible. And along these rivers of sensations, rest now, long, wide and deep, as much as you can. As you rest, gently remind yourself of your desire and will for peace, which begins with yourself. For happiness that begins here and now, in your own body, being, and spirit, for justice that begins here. Perhaps as you take your next breath, consciously focus on the love and compassion that exists within your heart. The peace that begins with you now will spread through you now. As you breathe in, increase your awareness of this love. This warm, loving softness within you. Or describe other characteristics from your own experience, your own warm heart and inner will for justice, positive social communities, and global change. As much as possible, allow yourself to feel complete compassion for all who are suffering. That includes you, of course, and all of us. And especially those who are suffering the most right now in your community and the world, wherever you are. So, as you breathe in and out, inhale the feeling of being aware of the love within your heart, and as you breathe out very consciously, send loving support to everyone you believe needs it at this moment. Breathe in and out feeling your own loving heart and what is within you, and as you exhale, gently extend your wish for happiness from head to toe, flowing through you and into the communities you meet, touch, and work with. And why not circumnavigate the globe within your reach? As you gently conclude this meditation, take a moment to appreciate all that you are and all that you do. A body that carries you through this life exactly as you are, in its perfect imperfections. For today’s work, summon the intention to stay grounded and hold your spirit, your presence, and your energy with grace.
Follow this practice and other meditations guided by Rhonda McGee on SoundCloud.
