CSH Mindfulness Newsletter – Issue 30, Cultivating G.R.A.C.E.

This newsletter marks the Bakken Center’s 30^th mindfulness newsletter. As I reflected and reviewed past articles, I noticed how often (in one way or another) I mentioned that being human isn’t always easy for any of us, and then invited the reader (and myself) to bring mindfulness and compassion to our meditation practice, and to those not-so-easy moments of our day.

It's said that just as a bird needs two wings to fly, mindfulness practitioners should take care to cultivate both wisdom and compassion. As I reflected on my own mindfulness practice and teachings gratefully received from teachers, I realized an essential component of both wisdom and compassion may be the ability to be present to grace in our lives, and especially in the midst of difficult times.

Grace – this ineffable quality and capacity to soften into, and to be held and carried through life’s difficult, beautiful, frightening, confusing, and sacred moments – has been expounded upon since the earliest of recorded history by world religions, indigenous cultures, philosophers, and poets alike. Common themes touch on humility, being connected to something larger than oneself, forgiveness, love, empathy, and a deep sense of our shared humanity and dignity as human beings. Ineffable, yes – and profound indeed. 

Some say grace is bestowed upon us and others that it may be cultivated. Regardless of the perspective you may take, we can all learn to recognize and be with grace as it arises and unfolds, and in doing so, help to lighten our load, and grow in our capacity to understand and care for others.

This month, I invite you to explore a G.R.A.C.E. reflection that may be used as a daily mindful reflection whenever you’re feeling a bit reactive, or during a more formal meditation practice to help you more intentionally cultivate wisdom, compassion, and grace. Following a G.R.A.C.E. practice - whether a reflection or meditation - you may wish to journal about your experience or to share them with a trusted friend. 

G.R.A.C.E. – A Mindful Daily Reflection or Meditation Practice

Begin by settling into a comfortable, relaxed, yet alert sitting or lying down position. If you’d like, take in 2-3 deeper and nourishing breaths to help you let go of - at least temporarily - your to-do-lists and any preoccupation with doing. In its place, as best you can, gently come home to your being nature.

Ground in the body – Feel your feet in contact with the earth, the weight of your body being held and supported by the chair you are sitting in, or the surface you are resting on; take a moment to experience the feel of the  body being supported by the earth itself. Allow your attention to move inward, to the present moment sensations of your body simply sitting, breathing, and being - right here, right now.

Release – As best you can, gently let go of any residual stress, tension, or bracing held in your body by relaxing and softening into any areas of tightness. As you soften into tightly held areas in your body, you may find it helpful to periodically take in a few deeper breaths and allow the out breath to extend and release a bit longer than the in breath.

Allow – Open up to and allow whatever is present to simply be. As if stepping back and observing with a fresh and spacious curiosity, gently observe the natural rhythmic quality and sensations of your body breathing. As best you can, be with any thoughts or emotions that may arise with the same spacious and kind observing quality you gave to the breath. There is no need to attach to, identify with, or to harshly judge our thoughts or emotions; Instead, we can practice lightening up on our all-too-common tendencies toward judging, fixing, comparing and/or perfectionism.

Compassion – Pause to offer yourself a bit of kindness, self-compassion, and/or forgiveness. Turn the same warmth and kindness that you so freely offer to others inward now, toward yourself. Consider silently repeating to yourself, "May I be at ease" or "May I offer myself kindness, understanding, and caring today;” or, perhaps reflecting on the need to make amends, or to ask for forgiveness for what you may have said, done, or not said or done. With a dose of humility, compassionately remember that this being human isn’t always easy for any of us.

Empathy – turn now to shine the light of compassion and wisdom outward, by extending empathy and compassion toward others. Perhaps silently sending caring wishes to another, such as "May you be at ease with the difficulties in your life" or “May you know a deep inner peace,” or perhaps reflecting on future words or helpful actions you may offer to this person. With a dose of humility, wisdom, compassion, and growing understanding, pause to recognize another person’s innate human dignity, and your shared humanity.