Practices for those in situations of violence, natural disaster, or
war
When we are living through a time of war or natural disaster, our
body’s survival system is on high alert, producing a lot of energy to
run or fight, in order to keep us safe. This can be helpful for short
periods where this energy helps us get away from a dangerous situation.
However, when the situation lasts for days or weeks or even months at a
time, or we are unable to get away from the danger, we quickly become
exhausted. We may not be able to sleep well, and our mind may be
consumed with worries. We may get angry with our loved ones very easily
or start to feel depressed, or get sick. For this reason, it is very
important that we learn how to rest and give our bodies and minds a
chance to restore ourselves. Then we can recover some energy and some
sense of inner peace, even when events outside ourselves are still very
difficult. By coming back to our breath and our body, we can create for
ourselves a calm, stable environment in which to take care of our
thoughts and feelings. We offer these simple practices to help you
during times of stress and anxiety.
1. Mindful Breathing, Smiling, and Sitting
Our breathing is a stable solid ground that we can take refuge in. It
is always with us like a faithful friend. Whenever we feel carried away,
or sunken in deep emotion, we can re-adjust our sitting or standing
posture and return to our breathing to collect and anchor our mind. You
can learn details about how to be aware of your meditation posture and
the process of mindful breathing here.
Or simply sit down and re-adjust your sitting posture by following this
Meditation Posture Guidance,
and listen to the instructions below:
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2. Mindful Walking
Walking meditation is meditation while walking. We walk slowly, in a
relaxed way, keeping a light smile on our lips. When we practice this
way, we feel deeply at ease, and our steps are those of the most
secure person on Earth. All our sorrows and anxieties drop away, and
peace and joy fill our hearts. Anyone can do it. It takes only a
little time, a little mindfulness, and the wish to be happy.
—Thich Nhat Hanh ...
The primary purpose of walking meditation is to completely enjoy the
experience of walking. We walk all the time, but usually our walking
is more like running. Our steps are often burdened with our
anxieties and sorrows. When we walk in forgetfulness, we imprint our
anxieties and sorrows on Mother Earth and on those around us. But
when we walk in mindfulness, each step creates a fresh breeze of
peace, joy, and harmony.
When we practice walking meditation, we do not try to arrive
anywhere or attain any particular goal. Our destination is the here
and now. The Buddha said, “The past no longer is. The future has not
yet come. Looking deeply at life as it is in the very here and now,
the practitioner dwells in stability and freedom.” We do not put
something in front of us and run after it, because everything we
have been looking for—peace, joy, love, transformation, healing,
enlightenment—can only be found inside us in the present moment.
Where are we going? Why do we need to hurry? Where is our final
destination? These are questions that help us to put things into
perspective so that we know where we are and where we want to go
from here.
We may believe that we can do anything except return to the present
moment because we fear that the pain in the present moment is
unbearable. Deep inside us we harbor the belief that there is
nothing else in the present moment besides despair, confusion, and
suffering. Please ask the Earth, the trees, the birds, the sunshine,
and friends who are already on this path of mindfulness practice to
help you make this gentle, loving step without struggle. You will
learn that the air, the trees, the birds, and the flowers are always
there for you. Each time you take a mindful step, you are back in
the arms of your Mother Earth and are reminded of your true, sweet
home in the here and now.
Mindful Walking Video:
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3. Total Body Relaxation
Knowing when and how to rest is a deep practice. Resting may be as
simple as stopping what we are doing and taking a five-minute walk
outside, or sitting quietly in silence for a short period. Not
thinking and not doing anything are part of the art of resting and
healing. In the lying position, we can surrender ourselves completely
to the Earth. Then, through the practice of total body relaxation, we
allow deep tensions in our body to dissolve and experience a deep
sense of relaxation and well-being. When a forest animal is sick, it
lies down and does nothing. By allowing our body and mind to rest, we
benefit and so do those around us who depend on us for their own
well-being. The practice of total body relaxation is very effective in
releasing stiffness in the body and stress in the mind. Many people
benefited greatly from this practice.
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4. Mindful Movement
Often in times of natural disaster or war, we no longer have the
freedom to go outside or to walk around freely. We may need to stay
in small or confined spaces for long periods of time. Mindful
movements can be done at any moment, even in very small spaces. When
done mindfully, small movements can help us recover our sense of
freedom and spaciousness and bring ease to our body and mind.
The slow movement of Qigong that we offer here helps move the blood
and life energy throughout the whole body and bring about a sense of
calmness and well-being. For those who suffer from ill-health or if
for any other reason you are unable to stand for periods of time,
these exercises can be performed in the sitting posture.
Video: Simple Qigong
Movements
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Video: Calligraphic
Qigong
5. Singing, Chanting, Prayers and Poems to Support Mindful Living
A way to help us dwell in the present moment is to practice with
songs, prayers, and short mindfulness verses (gathas). These
practices can be used to help our mind stay in the present moment
and deepen our experience of simple daily acts that we often take
for granted.