Thoughts on Ukraine: Cultivating Safety and Compassion
As I watch the news in Ukraine unfold, I’m aware of a tightness in my chest, and butterflies in my belly. When I imagine what the Ukrainian people are going through, I feel the physiological sensations of fear creep in and distress and suffering arises in my body and mind. Empathy, the felt sense of someone else's suffering leaves me uncomfortable, afraid and deeply worried. While I’m not in any danger myself, my nervous system responds as though I am.
When I’m able to notice this, I can reorient.
~ I consciously acknowledge that I am not in danger.
~ I breathe into my belly and lengthen my exhale.
~ I move from empathy - the emotional and physiological experience of another’s pain - towards compassion - the deep desire to alleviate that suffering coupled with the belief that I have something to offer.
That something could be anything from a loving kindness or compassion meditation, a donation to the cause, an internet search on how to be of service, or anything else that plays some subtle compassionate role.
These are the things that keep us out of overwhelm when we witness the great sufferings in the world and help us turn towards it with a helping hand.
Again, it’s mindfulness to the rescue. With the tools of awareness and the simple practice of breath and compassion, we can turn off our fight/flight response, check back in when we shut down and cultivate a felt sense of safety and compassion. In doing so, we are of greater service. We can “be the change”.
This is why we practice. In the moments when the suffering of the world takes us into anxiety and overwhelm, when it makes us want to hide under the covers, we can come back to these simple practices again and again - practices that nourish an internalized sense of safety and connection. And when we feel safe and connected, we are calmer and braver and more able to navigate the challenges around us.
If you are feeling stuck, distressed, afraid or overwhelmed I have four suggestions for you:
Practice taking a diaphragmatic/belly breath with a long exhale for 2-3 minutes every couple of hours.
Make a list of three things you could do to make a tiny impact on something that you care about. Keep it simple. There are very few heroes in the world - I am certainly not one - but millions of people taking tiny actions are an unstoppable force.
If you are looking for an organization that is helping the Ukrainian refugees pouring into Poland, my friend Stephen, who is an actual hero, is involved with The Kosciuszko Foundation. You can make a donation here to help organize food, housing and transport at the border, and help families establish some normalcy as quickly as possible.
I’ll be teaching a free restore class this Sunday from 4 - 5:15 (MST). We’ll focus on cultivating safety, compassion and connection, growing inner resources that help us feel present and available to the people and issues we care about. This class is free. If you’d like to make a donation, I will pass it on to the Kosciuszko Foundation or you can donate in your own way - remember # 2:). If you’d like to join me, send me a message and I’ll send you a zoom link for Sunday’s class.
Let’s come together and practice cultivating safety and connection both for ourselves and for the greater good. Imagine a world where all beings felt safe and connected. Let’s contribute to that vision together.
Sending so much love to you,
Rachel
Here's what else is on the horizon...
I’ve creating a whole new online mindfulness course called Cultivating Peace and Connection: 29 days to rewire your nervous system. We'll begin in April! Contact me if you'd like to be the first to receive details.
Your Brain on Mindfulness: Dissolve Stress, Build Resilience & Thrive is now available to explore on your own, at your own pace.
Yoga, Nature, Culture Retreat in Southern Spain. June 27-July 3 Only 1 spot left!
I am accepting new members into Your Yoga: a Virtual Community. Start your free 7-day trial now.
I have a couple of yoga therapy spots available. If you'd like to explore whether this is a good fit for you, please schedule a discovery call.