Healing Meditation
Compassion in times of war and personal hardships
Liam Forde
Often when we are separated or isolated from our friends, family or humanity, we can feel disconnected, even somewhat powerless. It’s in these times that a simple prayer, recounting gratitudes or a healing meditation can be powerful medicine.
We are all connected. By feeling that connection and emanating positivity, we can be in a very real way, contributing. Together we can make a real difference.
Inspired and adapted from a Tibetan meditation called Tonglen, I have been using this healing meditation for over 10 years. It can be challenging, it can bring you to tears, but also to joy and deliver incredible insights. Like all challenges, the real gold, though, is in the journey, the process and the intention: the commitment to be there for others.
As leaders, we have a role to show kindness, compassion and care, to calm the anxiety and steady the ship. This is not only good leadership, but it can be very healing for those around you.
The Meditation
Read all the steps before you begin.
Find a quiet space and a comfortable position. It can be seated, kneeling, or even walking. This is an inner reflection time, so if you do choose to walk choose a safe path.
Sitting upright with your feet firmly grounded is best. Connect with your intention: your intention to help, to serve, this is your most powerful ally.
Take a minute or so to establish a regular, relaxed, deep, slow breathing pattern. No force is needed, just let it happen naturally. Breathing through the nose only allows you to focus on the breath. Count at least 10 breaths before you begin. Close your eyes to reduce external distractions (unless walking!).
©The Zone
Step 1:
Think of someone you know who is suffering (feeling worried, anxious, scared, fearful, pain, dis-ease, etc). As you slowly breathe in, draw those feelings to you. You may also have images. Try just to be present and not react, breathe. You’re going to transform that suffering in Step 2.
Step 2:
As you continue your slow in-breath, use your imagination to move the breath and feelings of others suffering into your heart space, your chest area. Flood or radiate that suffering with your love, compassion, care, kindness, and appreciation.
Relax and start to feel it transform. It might take several attempts to experience the feeling of change, so keep trying.
Step 3:
Breathe out slowly releasing the feelings of suffering and breathe out your love, compassion, care, kindness, and appreciation. Try to feel that radiate from your heart space, not your head region. Feel it.
REPEAT for 5, 10, 20, 30 minutes as best as you can. If you feel a shift on one person or situation, repeat with a new one.
WRITE DOWN anything you noticed, how you feel, any insights. Review each week to notice your progression.
Practice each day. I practice in the morning, but choose the time that works best for you. Make it a ritual.
After you have meditated for your loved ones, you can move to a more advanced meditation. Try choosing:
People in an armed conflict
The loved ones of others
Animals
Forests, oceans, the planet
Groups or people you are critical of
Your enemies
Humanity
Like all meditations, practice makes progress. Progress is the goal, not perfection. It’s in understanding our own imperfections, and accepting them, rather than resisting or denying them, that will allow them to transform. This is how we grow compassion, wisdom, and grow as human beings.
Please let me know how it goes.
Namaste,
Liam