CSH Mindfulness Newsletter – Issue 17 Honoring Our Inner Resilience

Someday, we may all look back at this past year and be inspired by how we were able to navigate all the uncertainty, losses and unknowns. As individuals, families and communities, we have learned to traverse an ever changing pandemic and to confront the ugliness of racism and social injustice in ways many of us may never have before. Perhaps we don’t need to wait any longer to reflect on all that we are learning. In fact, right now you may wish to pause for a few moments and take note of all that you are discovering and learning while journeying through this unprecedented period of time.

To survive as human beings, we are hardwired to focus on what’s not right, amiss or askew. Fortunately, we also come packaged with grace and an inner resilience that is strengthened by our learning to ride the waves of life's difficulties. Ideally, when combined, these qualities allow us to honestly appraise what requires our attention and the courage to then begin the process of change, growth and transformation.

Let’s use our mindfulness practice this month to assist us in honoring and supporting our own and others’ inner resilience and grace. While we still grieve our losses and experience the outrage of injustice, let’s also recognize all that may have been found or gained. For each of us, this will be different. For all of us, may this past year have shown us the importance of supporting and nurturing our individual and collective resilience.

Tips for Cultivating and Honoring Your Resilience, Mindfully

1) Honor Your Resilience

Recall times you chose to care for yourself in kinder or healthier ways. Perhaps you developed a deeper appreciation for what matters most to you and then chose to align your time and energy in the direction of those values. Or maybe you learned new ways of being with your family, friends and/or coworkers that allowed for deeper, more meaningful connections. Consider taking your reflection to a journal and writing about it, maybe after a short meditation. Notice what it feels like in your body to recognize and honor your growth and resilience; perhaps also taking a moment to extend appreciation to those who supported you during this challenging year.

2)    Resilience, Healing Justice and Embodied Mindfulness

Many of us seek support on our individual and collective journeys to heal racialized trauma and  end systemic racism. Resmaa Menakem provides concrete approaches for Healing Justice, a term made popular by Cara Page as a framework designed to acknowledge and transform the consequences of racism and oppression. Visit the Bakken Center’s Taking Charge website to learn more about Healing Justice for Equity and Mindfulness for Racial Justice;

the work of Rhonda Magee, a law professor and mindfulness teacher and the author of The Inner Work of Racial Justice: Healing Ourselves and Transforming Our Communities through Mindfulness. 

3) Plant and Regularly Water the Seeds of Inner Resilience

Just as planting a garden in spring takes care and attention, so does caring for and growing your inner resilience. Dr. Steven Southwick, Yale Professor of Psychiatry and author of the book, Resilience: The Science of Mastering Life’s Greatest Challenges, defines resilience as “the ability to bend, but not break, and even to grow from adversity in one’s life.” Southwick recommends three key things to boost your personal resilience: build a supportive social network; be guided by your deepest sense of spirituality, meaning and/or values and; develop practical ways to manage your stress. Southwick includes mindfulness meditation and movement practices as evidence-based tools for reducing stress and enhancing resilience. Learn more about resilience and the work of Stephen Southwick, M.D. 

4) Build Resilience through Daily Micro Mindfulness Practices

Take time to more intentionally taste your meal, thank your thoughtful neighbor, listen to a friend or colleague, notice when you need some rest or a drink of water, or maybe how you feel after a walk in the woods or even a look out the window. Some mindfulness teachers refer to these mindful moments taken intentionally throughout our day as “Micro Mindfulness Practices.” When regularly practiced, these micro practices can strengthen what scientists call our “experience-dependent neuroplasticity.” Rick Hanson, PhD, author and psychologist, also reminds us that in addition to mindfulness meditation, these everyday, present moment awareness practices can serve to build our resilience and resilient qualities like courage and patience. Sylvia Boorstein, mindfulness teacher and psychologist, wrote a poignant book about mindfulness titled, Pay Attention, for Goodness’ Sake. So, perhaps for both enhanced resilience and goodness’ sake, practice bringing a seamless, mindful awareness to your daily activities.