In the face of tragedy or immense difficulty, actively seek and commit to a new purpose. Having a strong ‘why’ (purpose) enables one to endure any ‘how’ (obstacles or suffering).
Practice meditation to cultivate a calm state that enables you to respond thoughtfully to situations instead of reacting impulsively. This ability is hugely liberating, allowing you to move forward despite discomfort.
Actively seek opportunities to give back and be of service to others, especially after experiencing profound loss or difficulty. Giving is a fundamental human need that provides hope, purpose, and prevents spiraling into depression and hopelessness.
After experiencing profound grief or difficulty, actively seek out and find something of beauty each day (e.g., a bird, sunlight, a kind gesture). This is an active exercise that can be surprisingly easy and rewarding, helping to keep moving forward despite immense pain.
When difficult sensations or emotions arise during meditation, practice non-judgmental awareness by welcoming them rather than trying to make them go away. Notice if you have an ‘in order to’ mind, as trying to eliminate sensations can paradoxically worsen them.
Adopt the perspective that the brain is an organ, like the heart or liver, that can be healthy or unhealthy, rather than associating mental health issues with character flaws or shame. This perspective encourages open discussion and reduces stigma.
Take personal responsibility for your own brain health and that of your loved ones and communities by identifying and eliminating risk factors for violence, and fostering protective factors like compassion, kindness, connection, and resilience.
Engage in open conversations about brain health, feelings, and motivations in your communities and social circles. This helps break down stigma, encourages understanding, and fosters a supportive environment for mental well-being.
Practice loving-kindness meditation by silently repeating phrases of well-wishing (e.g., ‘May you be happy, healthy, safe, live with ease’) systematically towards yourself, loved ones, neutral people, difficult people, and eventually all beings. This cultivates compassion and frees one from negative feelings.
Use meditation to observe physical discomfort and mental urges to stop (e.g., during exercise) as separate phenomena. This allows you to acknowledge sensations without being controlled by them, enabling you to push through discomfort.
If you possess complex scientific or expert knowledge, strive to translate it into approachable, digestible information for the everyday person. This makes knowledge valuable and personally meaningful, enabling individuals to apply it in their lives.
Cultivate a daily meditation practice, even for short durations like 2-10 minutes. Consistent practice, even in brief sessions, provides significant benefits over time.
Begin seated meditation (Zazen) by counting your breaths, aiming to count as high as possible without moving or being distracted. Note your count and try to improve over time to train focus.
Deepen your Zazen practice by progressing from counting exhales to examining the nature of distractions when they arise, and eventually focusing on the space between breaths. These techniques enhance focus and self-awareness.
In situations involving harm or wrongdoing, strive for an understanding of the circumstances and motivations that led to the event, even if forgiveness is not possible or desired. This understanding can be a liberating form of compassion that adds nuance beyond blind rage.
When receiving an overwhelming wave of compassion or kindness from others, practice accepting it with composure and gratitude. This is an important, albeit sometimes difficult, part of allowing support and healing.