The Mantra We All Need Now
Stunned by her father's cancer diagnosis, a friend recently asked what meditation practice I'd recommend to process the news. I suggested two. First was my mother's Inner Teacher Meditation. Of the more than 40 breathwork and meditation audios I've shared publicly (free access here), this is by far the fan favorite. I'm glad I'm not the only one soothed by my mother's voice saying, "It's OK. I can handle it. My higher self is stable and secure."
Potentially even more useful: a loving kindness meditation. My favorite version is this:
May you be free from danger.
May you be happy.
May you be healthy.
May you have peace.
Repetition of these words can be done as a seated meditation. But you also can repeat them, in your mind or aloud, anytime, anywhere. You don't need access to an electronic device.
When sent to someone who is ill or endangered, a loving kindness meditation can help us to focus on our love for the person rather than our fear of the situation. I have long turned to this practice to change contentious energy. It has helped me to take unkind words less personally and show up with a bit more equanimity. Once, it enabled me to stop butting heads with a colleague who seemed to challenge all my ideas. We can't change other people or their circumstances. All that we have is our response.
Recommending the loving kindness meditation to my friend reminded me of all the ways I can use it now. For my own father in chemo. When I read the news. To manage my nerves over bullying my kids have recently encountered and my older son's impending elementary school graduation and start of middle school.
I'm reading a new nonfiction book called "Hello, Cruel World!" about parenting in these terrifying times. (The author, Melinda Wenner Moyer, also wrote the fabulous "How to Raise Kids Who Aren't Assholes.") The first science-based strategy recommended in "Hello, Cruel World!" is self-compassion for adults and children alike. The New York Times this week published an article called "How to Stop Being So Hard on Yourself." All of us can direct words of loving kindness toward ourselves. Sometimes that is the hardest practice of all.
Love,
Sara
Release hip tension & improve your balance
I've been loving these hip semi-circles to release inner and outer hip tension. They feel great on my low back, too.
Multitasking you can handle: a little balance work while brushing your teeth.
A calming breath pattern I'm working with a lot lately: Inhale, inhale a little more, then exhale fully, all using the nose.
I share short movement break ideas and nervous system exercises daily on my Yoga for Overwhelmed Moms Instagram account.