A simple ten-minute exercise to build hope and compassion.
Setting aside time to sit and meditate is critical to resilience and boosting mindfulness. Like setting a bedtime routine, it is important to establish a routine and adhere to it. If there is one thing you can do for yourself daily that will have positive and measurable outcomes, it is meditation.
The research shows that meditation has a powerful impact on the brain associated with stress, sense of self and empathy. And it can happen in a short time. Measurable results can occur in the brain just after an eight-week program. According to a study from the Harvard Gazette, published in Psychiatry Research: Neuroimaging, meditation can produce changes over time in the brain’s gray matter.
Practicing meditation for the long term is necessary to protect against stress-related disorders, such as post-traumatic stress disorder (PTSD). There are many different types of meditation including visualization meditation, loving kindness, mindfulness, breath awareness, Kundalini yoga, Zen meditation and transcendental meditation.
There are many resources available to get started with meditation, but it is important to do some preliminary research on which one is the best for you, depending on what your goal is or what healing is necessary. If you are lucky, you live in a place with access to instructors, videos, audios, online clips, centers and meditation retreats to build your mindfulness craft.
During times where building resilience is needed, I’ve created a simple meditation exercise I enjoy. This was inspired by compassion meditation, which entails repeating phrases that express the intention to switch from judging to caring, from disconnection to connection, and from indifference to understanding. You can be mindful of whatever it is that captures your attention, then let go of the thought and return to the phrases. I have found when starting out or finding yourself distracted during meditation, the repetitive phrases are helpful.
Body Position
Find a small pillow to sit on that will help elevate you into a seated position and cross your legs allowing them to rest in a lowered position on the floor. With one hand over your heart and the other palm rested upward facing the sky or ceiling, close your eyes. Keep your eyes closed throughout the whole meditation and bring your awareness inward. Without trying too hard, relax and follow the instructions.
Receive Resilience
Keeping your eyes closed, think of a person very close to you who is resilient and a strong source of support. It could be someone still alive or someone from the past, such as a teacher, relative or mentor. Imagine that person standing on your side, believing in you. That person is sending you wishes of hope, purpose and self-worth.
Imagine another supportive person standing on your other side; or it can be the same person and imagine them sending you wishes of support, using your voice, and empathy. Feel the resilience building and coming from that person towards you.
Now imagine that you are surrounded on all sides by people who build you up and have supported you. See all your family and peer support that has been there for you along the way. See the ones who have listened to and heard you. Feel their support and understanding. You are embraced with support.
Send Resilience to Supportive Ones
Now bring your awareness back to the person standing near you and send the support back to them and believe in them. You are similar to this person and you wish this person to be resilient, believing in all their hopes, purpose in life, supporting them with empathy and listening to their voice.
Repeat the following phrases, silently:
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
Now bring your awareness back to the person standing on the other side of you and send the support back to them and believe in them. You are similar to this person and you wish this person to be resilient, believing in all their hopes, purpose in life, supporting them with empathy and listening to their voice.
Repeat the following phrases, silently:
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
Send Resilience to Someone Unsupportive
Now picture a person who you have not felt supported by recently.You will wish this person to be resilient, and wish they are hopeful, find purpose in life, find support, empathy and use their voice in a healthy way.
Repeat the following phrases, silently:
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
May you live with hope, may you feel supported, may you use your voice, may you have empathy and know your worth.
Take a couple deep breaths in and out. Notice the state of your mind and how you feel after this resilience meditation.
