During times of grief, overwhelm, or intense emotions, soften your expectations about what meditation practice should look like, as it’s unrealistic to expect to settle as you would in calmer contexts. This prevents self-judgment and opens the door to alternative forms of practice.
Let go of the rigid idea that meditation must involve sitting still; instead, embrace alternative forms like swimming, dancing, crying while holding a tree, or any activity that helps you support yourself and return to the present moment. This broadens your approach to mindfulness and self-care.
Actively seek and engage with loving communities, such as spiritual groups, grief groups, or mindful gatherings, especially during difficult times. Being in community helps alleviate the pain of feeling alone and provides crucial support.
Spend time around individuals who exhibit stability, calm, and presence, as their collective energy can help reset your own dysregulated nervous system. Our nervous systems are interconnected, allowing for a shift in personal energy through shared calm.
Engage in walking meditation, ideally outdoors, during periods of heavy or overwhelming emotions. Being in touch with nature provides a larger field to hold difficult feelings, allowing the earth and surroundings to help carry the burden.
When your mind is loud or emotions are overwhelming, use guided meditations to help you release and let go. Having someone else guide you can be more supportive than trying to navigate silence alone during intense periods.
Lie down, open up to the sky, and feel the earth holding you, allowing yourself to be guided to release and let go. This gentle posture and guided approach can be a supportive way to be present for yourself during difficult times.
The ultimate point of practice is to be present for yourself in whatever way is accessible and supportive during challenging times. This means adapting your approach to self-care based on your current emotional state, rather than adhering to a rigid definition.
Actively seek and accept the support of other people when experiencing grief or overwhelm, as indigenous wisdom suggests we are not meant to endure these experiences alone. This reinforces the fundamental need for community and shared experience.
Open yourself to the benevolence and interwovenness of the natural world, finding nourishment and solidarity in elements like a tree’s shade or a bird’s song. This connection can provide support when feeling adrift or if human connection is unavailable.
If longer meditation sessions feel too challenging, commit to sitting for shorter periods, even just a few minutes or 10 breaths. This allows you to maintain the practice and ‘be there for yourself’ without overwhelming demands.
For some individuals, sitting for a longer duration, potentially an hour, might be necessary for calm to settle, even if the initial period feels unproductive. Calm can sometimes emerge unexpectedly after a certain threshold of sustained practice.
Make a conscious effort to listen to yourself, trust your inner guidance, and practice vulnerability by opening up to others. This goes against individualistic cultural norms but is essential for deeper self-care and connection.
Intentionally slow down and adopt a different way of orienting yourself to be able to open up and listen to other species and life forms. This deliberate approach allows for deep healing and instruction from the natural world.