for protesters and social justice warriors

A Spell to Recharge After Attending a Protest or Doing Social Justice Work

Materials:

  • A bowl of lukewarm water
  • Your favorite essential oil

To your bowl with lukewarm water, add a few drops of your favorite essential oil. (Lavender is great for tranquility, while rose is good for love.) Place one palm up, facing the sky, and place one palm over the water, facing down.

With the face-up palm, begin to envision the universe’s energy coming into you. Feel it charging through you as a pure, white light. Say: I ask for the energy to stay active, healthy, and efficient. I ask to be replenished. I am a tower of strength and power.

Imagine that energy moving through you toward your other palm. Pour that white light into the water. When you feel you’ve sufficiently charged the water, wash your hands in it, rubbing them carefully together, making it a point to care for your body. Enjoy this moment for yourself, and repeat whenever you need to recharge your energies lost to resistance work.

A Mood Board Ritual for Making Things Happen

Need to rejuvenate your life in some way? You don’t have to wait until New Year’s Eve to make a resolution. Maybe you need to revamp your closet or work on developing a new, more confident you after scoring a big-deal job. Maybe you just need to stop using social media for a while.

In this moon-shattering ritual, you’ll make a magical mood board that will help you pull your ideas and inspirations together. It will help you meditate on your ideas and integrate them into your day-to-day life.

Materials:

  • Magazines, books, tarot cards, or any visual images of your archetype; pen and paper work too
  • Paper and glue, or a photo album
  • Yellow candle

Look through magazines, books, and other media. Find images that represent your goal or your ideal self. If you can’t find the right images, you can also draw them. If you’re looking to amp up your confidence, you might cut out pictures of people who deliver serious fierceness. You might print out an image of a tarot card that represents an archetype that inspires you.

Once you’ve collected these images, put them together as a mood board. You can paste them onto a piece of paper or arrange them in a photo album that can be your own magical flip book.

Add to your mood board as often as you want, and dazzle it up with glitter, flower petals, poems, or anything else that speaks to you.

Supercharge your manifesting by lighting a yellow candle beside your mood board during the new moon. Concentrate on the flame. Think about what inspires you and visualize the small changes that can make your mood board self come to life. Hold these thoughts in your mind each time you add to your board.

Put your mood board in the moon’s light to charge. Turn to it whenever you need a little dose of your own magic.

Meditation: Compassion For Suffering Of Injustice

Aware of breathing in, aware of breathing out (essentially using the gathas of Thich Nhat Hanh)

Aware of body, releasing tensions

Aware of heart, opening heart, tenderness to heart

Aware of emotions, holding in compassion, smiling, easing/releasing with breath

Notice own suffering of injustice – be aware, notice how it manifests in body, emotions,

Hold this suffering in compassion, ease suffering with breath –

Be aware of this suffering as a pattern in the world– visualize how it affects many people, take in this pattern of suffering, hold in compassion, send ease, wish for relief (akin to Tonglen practice)

Notice suffering of marginalized people…what are you aware of? See specifics, feel in your body, emotions, hold in compassion, send ease and relief in your mind…

Return to awareness of breath, ease, release of tension

Notice suffering of privileged people…see specifics…guilt, disconnection, feel this energy, hold in compassion, release, ease, send relief

Share what came up with a partner – listen deeply with complete acceptance.

Return to discussion with group: what did you notice, realize?

Brief meditation/reflection:

Return to awareness of breath, body, heart

Coming from the awareness of this evening, what are your deepest intentions for addressing the suffering of injustice? What step might you take? How does this feel in your body, emotions?

Closing: what are you carrying forth from this evening?

By Susal Stebbins Collins, M.A.

Loving Kindness Meditation

This exercise draws on a guided meditation created by researcher Emma Seppala, Science Director of Stanford University’s Center for Compassion and Altruism Research and Education

Some Mental Health Ideas If You Are Stressed Out About Politics And World Events

While it often feels like there is no end to political madness, not all hope is lost: Your stress can be managed with a few mindful steps.

  1. Practice Self-Care
    Get 8 hours a night, eat nutritious food, and exercise. A regular sleep cycle can keep your mood regulated and decrease the risk of depression. Don’t underestimate the power of a good nap! Eating well-balanced, nutritious meals and getting at least 30 minutes of exercise or even a brisk walk every day can reduce stress hormones and increase endorphin production, boosting your overall mood and energy level.
  2. Leave The Table
    Political debates with family members, coworkers, and friends can often get heated and strain relationships. If it’s starting to get tense, leave the table/room for a bit and calm down, maybe even change the topic, or redirect the conversation when you come back. Conversations like that can hit a wall of no return if the conversation doesn’t stop before its boiling point. You can always come back to the conversation at a later date if you need or want to.
  3. Unplug, Disconnect then Reconnect
    I know, I know, it’s important to stay informed, it’s but it’s also important to know your limits. Scrolling through your news feed can leave you feeling exhausted, frustrated, anxious and overwhelmed, I know it can get to me. Take a break and unplug. Set aside a certain amount of time in the day specifically for news, politics and even those kinds of conversations with people, even casual ones. Give yourself a limit on how much time you spend protesting, campaigning, planning, etc….
  4. Take Action
    Don’t let yourself feel powerless, its unhealthy. It’s important during times of uncertainty to remember that you have a voice, use it. Join a local political organization, join a well organized non-violent protest, campaigning for a cause, get involved in the political process and/or volunteer. Direct action can empower you and cause you to feel hope for the future!
  5. Be Open To Hear All Sides
    Understanding the other side can help you see where and why they feel how they do. Shouting won’t do that. And we all need to understand why they feel how they do, it’s the only way to know how to navigate change. When talking to people who share opinions different from yours, try to listen objectively and show compassion for their points of view. Now not all points of view will necessarily lead you to feel compassion but this should always be the starting ground to change and resolution.

International Suicide Hotlines – Go To:
Open Counseling
For Helpline Numbers

what is meditation

depositphotos_119682010-stock-photo-young-woman-meditating-on-the

crown Meditation is known for its emotional benefits
of these, the key one is teaching a person
how to understand their own mind.
This allows one to transform their mental
state at will from disturbed or negative to peaceful,
positive and constructive.
Third eye
Meditation to raise your vibration,
open your energy centers and release what weighs you down
Graphic-Image-of-a-Drawing-of-Women-Meditating-Tripy-with-chakras- Meditation helps you in your ability
to form good daily habits.
Throat There is also growing research to support
the positive effect of meditation on
those suffering from a medical condition
this is particularly true if stress
has been shown to worsen the condition.
These conditions include anxiety,
depression stress and addictive behaviors.
heart
Meditation can improve your sleep!
And good restful sleep is one of the most powerful
ways to strengthen your immune system!
SP Meditation can help you find your center.
Learn how to connect to the stillness
and silence that resides at the core of your being.
sacral There is also growing research to support
the positive effect of meditation on
those suffering from a medical condition
this is particularly true if stress
has been shown to worsen the condition.
These conditions include anxiety,
depression stress and addictive behaviors.
root

Meditation Tips:
  1. Find a quiet setting where you will not be disturbed. This is particularly vital if you are new to meditation, with practice, a person becomes more skilled and will be able to meditate in noisy, crowded places or stressful situations. You can even sit in the shower or bathtub (don’t fall asleep). 
  2. Sit for 2-3 minutes at first. It sounds like it will be crazy easy right? But some have trouble finding stillness for even 2 or 3 minutes. I believe insight timer (phone app) has some super short guided meditations. Try it this for a week, daily. As you improve, add more time. Often getting up and doing it first thing in the morning helps get you in the right mindset for the whole day. 
  3. Make sure you are in a comfortable position. Sitting, laying, standing, even walking. make sure your back is supported if you are sitting. The Lotus posture , the person is cross-legged but with their feet firmly on their thighs.
  4. Keep a passive but receptive focus. You are not trying to fall asleep, you may but that’s not the goal.
  5. You can keep your eyes open if you find it more comfortable, but if you do, find a non moving focal point to keep your gaze steadily on; a candle, a mandala, a piece of artwork.  Or close your eyes and simply use a mantra. The word “mantra” is derived from the Sanskrit word “man” which means to think and “tra” which means to liberate – together these mean to liberate from thought. Common mantras include those with peace-bringing associations such as “peace” or “Om.
  6. You can meditate simply with a mantra. Or you can read through a meditation and then from memory trace back through as you meditate. This often combines guided with allowing your mind to fill in spaces with things important to you. Or you can find many guided meditations online or even live classes.
  7. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
  8. Count your breaths…Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
  9. Your mind will wander. Just come back and recenter. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it. This is the practice, and you won’t be good at it for a little while.
  10. The loving kindness meditation is the most common meditation done by many many people daily. 
  11. Don’t worry too much that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
  12. Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
  13. Stay with whatever arises. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious.
  14. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.
  15. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds. Another day, try to notice the energy in the room all around you (including light and sounds).
  16. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.

 

Favorites

Tara Brach’s Guided Meditations
Wendy Koreyva
davidji meditation