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Taking a brief pause can help us to approach suffering with understanding and kindness, guiding us towards action to alleviate it.
This meditation is a resource I turn to when I feel overwhelmed by the intense news around us—whether it’s due to the pandemic, a tragic shooting, or the unjust loss of a life. Such heartbreaking events happen far too often, affecting numerous individuals like Ahmaud Arbery, George Floyd, Breonna Taylor, and many others.
In light of the constant stream of distressing news, it’s vital to take a moment to breathe, especially if you’re working towards easing the suffering in the world. This gentle practice can help keep you grounded as you confront unsettling information.
Finding Peace Within: A 12-Minute Meditation
- Awareness of your reactions—take a few deep breaths. Focus your attention deliberately on the sensations arising in your body as you breathe.
- Inhale slowly and deeply, then exhale gently. Try to maintain awareness on your breath.
- Breathe in for a count of four, hold for seven, then exhale for eight. Repeat this cycle a couple of times, preferably exhaling through your mouth.
- Settle into a natural breathing rhythm and stay aware of your breath, resting within the sensations of the present moment.
- While you rest, reflect on your desire for peace that starts with you and the well-being you wish for yourself, right here and now.
- With your next inhalation, focus on the love and compassion in your heart, recognizing the peace that can emanate from you at this very moment.
- As you breathe in, bring awareness to this love and the warm feelings that arise within you, describing your heart’s desire for justice and community.
- Allow yourself to fully feel the compassion you have for all those who are suffering, mindful of yourself and everyone else, especially those facing the toughest challenges in your community and beyond.
- As you continue to breathe in and out, recognize the love in your heart and consciously send supportive energy towards those you feel need it right now.
- Inhale the warmth and goodness within you, then as you exhale, extend your wishes for well-being from your being to the communities you touch and beyond.
- As you close this meditation, take a moment to appreciate all that you are and all you do, including the perfectly imperfect body guiding you through life.
- Set an intention to stay grounded and carry forward your spirit, being, and energy throughout your day.
Explore this meditation and others guided by Rhonda Magee on her SoundCloud.
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