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Taking a moment to reflect allows us to approach suffering with wisdom and compassion, helping to alleviate it.
This meditation is something I use when I notice feelings of reactivity arising from current events like the pandemic, shootings, or the unjust deaths of individuals. Such incidents occur far too often, affecting countless lives as seen in the tragic cases of Ahmaud Arbery, George Floyd, Breonna Taylor, and many others.
Pause and reflect on the constant stream of news, especially if you are committed to engaging with and alleviating suffering in the world. This simple practice can help you stay grounded as you process information that might be distressing.
A Gentle Practice for Embracing Painful Emotions
- When you notice these feelings arise, take a few deep, intentional breaths. Focus your attention on the sensations in your body while you breathe deeply.
- Inhale deeply, followed by a long, gentle exhale. Try to maintain your focus on the rhythm of your breathing.
- With your next inhalation, breathe in for a count of four. Hold your breath for seven counts, and then exhale for eight counts. Follow this 4-7-8 breathing pattern for one or two cycles, exhaling through your mouth if possible.
- Transition to a natural breathing rhythm, staying aware of how your breath feels as it flows in and out. Allow yourself to rest in this moment of awareness.
- As you relax, reflect on your inner desire for peace that starts with you. Focus on well-being manifesting within your body and spirit, and strive for justice starting from this very moment.
- During your next inhalation, focus on the love and compassion within your heart. Recognize that this peace can initiate with you, extending outward in the present moment.
- As you fill your lungs, increase your awareness of this love. Embrace the warmth and softness within you, or any other positive feelings you associate with your heart’s intent for justice and positive change.
- Allow yourself to deeply feel compassion for all who are suffering—including yourself and everyone around you, particularly those in your community and beyond facing immense challenges.
- As you breathe, inhale the awareness of your heart’s love and consciously exhale, sending supportive energy to those in need at this very moment.
- Embrace the essence of your kind heart and as you exhale, gently share your wishes for well-being from your head to your feet, radiating to all the communities you connect with and beyond.
- As you wrap up this meditation, take a moment to appreciate who you are and what you contribute to life, acknowledging that your body carries you through all of life’s ups and downs just as you are.
- Cultivate an intention to remain centered and hold your spirit and energy with grace as you engage in today’s work.
Explore this practice and other guided meditations by Rhonda Magee on her SoundCloud.
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