Welcome and thank you for holding space for yourself,
For others,
And for the weight of the world right now.
Take a moment to find a position that feels stable and alert,
Whether seated or lying down.
You don't need to relax completely.
You're allowed to be awake,
Concerned,
And present.
Let your eyes close or soften.
Invite one slow breath in through your nose,
And gently release it through your mouth.
Notice the contact points between your body and the surface supporting you.
Feet,
Hips,
Back,
Shoulders.
Feel gravity holding you.
Bring attention to physical sensation.
Temperature,
Pressure,
Movement of breath.
This is not about escaping what is happening.
This is about staying here without overwhelm leading the way.
Gently acknowledge the context in which we are living in.
There is unrest.
There is harm.
There is grief,
Anger,
Fear,
And demand for accountability.
Let these facts exist without trying to fix them in this moment.
Notice how your body responds when you name this reality.
Tightness,
Heat,
Heaviness,
Numbness.
Whatever is present is allowed.
Say silently,
This is happening.
My response matters.
Placing one hand on your chest or belly,
Wherever feels grounding.
Inhale slowly for a count of four.
Exhale for a count of six.
This longer exhale signals your nervous system that you can stay present without shutting down.
This is not withdrawal from action.
This is preparation for sustained engagement.
Let's continue to engage the breath here by inhaling for a count of four and exhaling to a count of six.
Now bringing to mind the people affected most directly.
Those harmed,
Those grieving,
Those living with fear.
Notice what arises in your body.
Now bringing to mind leaders,
Decision makers,
Systems of power.
Notice what changes in your breath,
Jaw,
Shoulders.
You do not have to resolve these feelings right now.
You are practicing the capacity to hold complexity without collapsing.
Say silently,
I can feel this and stay grounded.
From a steady place in your body,
Set a clear intention.
May decisions be made with accountability and care for human life.
May all who are leaders act with wisdom and courage.
May harm be acknowledged rather than minimalized.
May justice be pursued through concrete action,
Not avoidance.
May communities receive the resources and protection they need.
May safety and dignity be accessible to every human being.
May all who suffer find peace.
Notice how it feels to state intentions that are specific and grounded.
This is about aligning your nervous system with the values you want reflected in the world.
Ask yourself gently,
No pressure to answer fully.
What helps me stay engaged rather than overwhelmed?
What supports my capacity to show up today or tomorrow?
Notice any sensations,
Images,
Or impulses that arise.
You are not required to act immediately,
But you are staying connected to agency.
Receive another slow breath in,
And a steady breath out.
Feel your body again.
The room,
The floor,
The support beneath you.
This practice is one way of doing something.
By stabilizing yourself so fear and helplessness don't make the decision to act,
They make the decisions for you.
Thank you for taking responsibility for your inner state in the midst of something that truly matters.
Regulated bodies support clearer thinking,
Stronger boundaries,
And more sustainable action.
Carry this steadiness with you as you stay informed,
Connected,
And engaged in ways that are both real and grounded.
We'll close this meditation with the mantra,
Loka Samastah Sukhino Bhavantu,
Which means,
May all beings be happy and free,
And may the thoughts,
Words,
And actions of my own life contribute in some way to the happiness and freedom for all.
