HOW TO CULTIVATE A SPIRITUAL PRACTICE IN DIFFICULT TIMES

Spiritual life should include a great measure of common sense.

Our sorrows and wounds are healed only when we touch them with compassion. ~Jack Kornfield

The year 2020 has taught us all the lesson of impermanence. “The plans we thought we were making, the lives we thought we were living – 2020 has taught us just how illusory they were.”~Dan Zigmond, Lions Roar

We faced the unthinkable daily – a global pandemic coupled with racial injustice, political instability, economic hardships, and social isolation. We are familiar with, directly or indirectly, the pain, suffering and losses of our loved ones. The ongoing emotional toll on healthcare professionals and essential workers has been heart breaking.

The New Year will be another lesson in impermanence. The late Leonard Cohen reminds us: “Ring the bell that still can ring. Forget your perfect offering. There is a crack in everything – that’s how the light gets in.”

There is now a Covid-19 vaccine. There is a president and a vice president elect with a vision to deeply affect a positive change. Let us hope they will promote health, peace and justice in the world. It is our task to look deeply into our new reality, see the cracks and do our part to let the light in.

I believe a spiritual connection is needed to accomplish this. This does not imply a connection to a specific belief system or to a religious practice. It could be a connection to nature, the stars, a deity, your ancestors, angels, or any higher power that promotes a deeper connection to your own true nature and your inter-connection with others. I have chosen Won-Buddhism as my religious practice.

A spiritual practice gives your life context and a purpose. “Purpose is an essential element of you. It is the reason you are on the planet at this particular time in history.” ~ Chadwick Boseman. One purpose at this time is then to let the light in for yourself and to help others do the same. When your purpose is to help others, the less alone you feel. There are many ways your own spiritual practice can reduce stress and create a state of equilibrium and balance. Cultivating your spirituality will in turn help others.

Here are some suggestions:

– “Be kind because everyone you meet is fighting an uphill battle.”   This quote makes you realize that you are part of a greater whole. We can all share the current sorrows and also the joys and blessings that surround us this very moment.  “Not all of us can do great things. But we can do small things with great love.”  ~Mother Teresa

– Boost your immune system. It is normal to experience uncomfortable emotions. Mental health experts tell us that if we suppress our anger and frustration, our immune system and well being will be negatively affected. We are likely to develop a physical illness or mental distress. Fortunately there are ways to transform distress into eustress which is known as good stress or positive energy that can help build resilience. A yoga practice is an excellent way to do this. Ann Swanson, a yoga therapist, explains that yoga increases activity in the brain’s prefrontal cortex – the part that is responsible for conscious thinking and emotional regulation, which can help reduce stress. Yoga also lessens activity in another part of your brain that processes fear. She states, “A regular asana practice can regulate both parts of your brain and lessen how often you feel hijacked by real or perceived threats”. Stay tuned for a more in depth explanation of how yoga can boost the immune system.

– Keep in mind that we are not all Yogis. Any type of movement or physical exercise will improve our mood and create positive immune boosting responses. For me, a brisk 2 mile walk (especially when the sun is shining and the light is magical – at dawn or dusk) is the absolute best. A thirty-minute walk in a park or on a nature trail is transformative. It is believed that our brains prefer green spaces. This news is wonderful for those of us that can take long walks in the woods. There is wonderful news for others who cannot walk two miles. Believe it or not you can move for three minutes and feel the benefits. Kelly McGonigal, a health psychologist at Stanford University, says that it just takes a short burst of exercise – three minutes to be exact – to improve your mood. She suggests doing jumping jacks, dancing (my favorite), wall push ups, etc. “Anytime you move your muscles and get your heart rate up, you’ll get a boost in dopamine and sense yourself as alive.” I would repeat these 3 minutes throughout the day. Try not sit for long periods. Get up from your chair often and try this practice. Get some sun, fresh air and “hug a tree”.

If you are a senior, “Silver Sneakers” offers a variety of exercise and yoga classes. They are free with certain types of insurance. Also, if you are a senior, I recommend a workout program called “Grow Young Fitness”. This is a program that you purchase so you can watch the tapes any time. These are exercises that you do in a chair or standing that improve balance, build strength, increase mobility and decrease aches and pains. Light weights and exercise bands can be used. They are fun to do on your own or with a partner. The instructor is well qualified with a bachelors in exercise science. He is also certified through the Arthritis Foundation to teach exercises specific for arthritis, mobility and pain. I can vouch for these classes.

– Meditation, mindfulness and relaxation techniques. These are all immune boosting practices. They strengthen your body’s ability to transform from the stress response of sympathetic nervous system activation to the parasympathetic nervous system activation of relaxation. Stay tuned for more on these topics or see previous entries.

– Breathing exercising – Pranayama – as well as the above-mentioned practices are part of the yoga tradition but they can be practiced independently. There are many benefits that a calm, mindful breathing practice can provide. They are now backed by scientific research. When exhalations are lengthened, the vagus nerve is stimulated. This gives your heart a signal to slow down and activates what we call your “rest, digest and rejuvenate response”. Again, stay tuned for more details.

For now take some time each day to sit up tall and consciously take fuller breaths, making your exhales longer than your inhales. This will clear your head and open your heart. In addition take 3 three deep breaths throughout the day whenever you think about it or when an unpleasant thought arises. A New York Times best seller, Breathe, by James Nester. is an excellent resource especially if you are interested in specific scientific evidence to demonstrate what the Yogis have known for centuries. Alternatively, go to kripalu.org/Why-do-Pranayama for more information.

– Sleep.  Enough sleep is paramount. Sleep promotes the production of infection fighting T cells and proteins that target infection and inflammation. Most people require at least eight hours of peaceful sleep every night. Please see Part Two of “Drink, Sleep, Love”, March 2018 on this website for details. Yoga Nidra or Yogic Sleep is a wonderful practice to try. Jennifer Reis offers at least one free zoom Yoga Nidra session per week. There are also many APPS and CD’s available. My favorite is, Relax into Greatness, by Rod Stryker.

– Keep a journal. This practice offers so many benefits. It can be a primary part of a spiritual practice. It is one way to manage stress, anxiety and mental health conditions.

– Connection with others. Social Isolation is a major consequence of the global pandemic. Most humans are social animals designed for connection to others. Make it your purpose to connect with others especially those folk that are living alone. Call your friends and relatives often. Write them letters or send poems with words of encouragement. Read them inspirational stories. Read these stories to yourself or create your own. Become a spiritual advisor to others. Search for a spiritual advisor for yourself. Extend yourself in any way you can. Offer to shop and/or to prepare meals for others. Of course helping others sustains your own optimism and decreases your own stress responses. Volunteer, donate your time and your financial resources if that is an option. “Thousands of candles can be lighted from a single candle. Happiness never decreases by being shared.” ~ Guatama Buddha. Remember to see the good in people and especially the good in yourself. Accept yourself and others without judgement.

– Practice Gratitude Daily. This is perhaps the most powerful immune booster and an essential spiritual practice. At this time, let us be grateful for all of the health care providers and essential workers who are supporting us through the global pandemic. One way to feel grateful is simple: to be in Nature. Observe the freedom of birds or butterflies. Watch a sunset or a colorful sailboat on a shimmering sea. Notice a field of lush wild flowers.

Research shows us that even looking at pictures of Nature can boost our immune system. Notice that cat sleeping in the sun or a toddler’s first steps. Keep a gratitude journal. Be grateful merely for the gift of having a human body. Be grateful for heaven and earth, your parents and all sentient beings. Be grateful for the laws that protect us and our ability to change the ones that don’t. Gratitude is with you in good times and bad. Be grateful for all things, big, small or unexpected. Electricity returning after a power outage is such a blessing. What about talking to a live person first when you call an agency! I am most grateful for a freezer full of organic vegetables, harvested by my partner, who diligently planted and lovingly cared for our huge garden. Gratitude will soften your heart.

A message from the Dalai Lama:

“Every day, think as you wake up. I am fortunate to be alive. I have a precious human life. I am not going to waste it. I am going to use all my energies to expand my heart out to others: to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”

– The Power of Prayer. Prayer is an essential and beneficial part of our spiritual practices. I offer this prayer as part of my own spiritual practice of Won-Buddhism.

May heaven and earth watch over us
May parents watch over us
May fellow beings respond to us
May laws respond to us

Dharmakaya Buddha, Fourfold Grace.

We have gathered here with our hearts enjoined to renew our commitment to cultivate our spirituality to restore inner peace and joy. We pray everyone becomes emboldened in their hearts, to see the path that leads to love and peace.
May we spend more time in meditation and silence to get to know ourselves completely in order to build peace on earth.
May we be enabled and empowered by inner strength, inspiration and motivation as One Family within One House.
Let us restore our Buddha Nature which is far more powerful than external challenges and difficulties.
May we let go of everything to live a new life to start a new day each day.
May we nurture ourselves to uncover our inborn wisdom and see the truth, the truth about ourselves, the truth about others, and the truth about the universe.
May this service deepen and strengthen our love for all.
Thank you.

(Please also see: “Prayer for these times of the Coronavirus”, March 20, 2020 on this website.)

I will close with the following Morning Aspirations that were quoted by Reverend Compassion, my former Buddhist teacher. I have recited these words on and off for many years and plan to start again: I believe they are cited from the teachings of Thich Nhat Hanh.

May the Buddha guide my thoughts and actions throughout the day.

May the Dharma help me to be strong in moments of weakness, brave in times of trouble and calm in the face of changing fortune.

May the world be blessed with peace and prosperity .

May I have the opportunity today to help someone in need of my love and support. I shall not waste this life in useless pursuit but use it to bring happiness and benefit to all beings.

May the Buddha be in my head, the Dharma in my heart and the Sangha at my side to bless and protect me always.

May all beings, including those who have harmed me, find peace.

References:
Anne Swanson, 5 Mindful Tips to Beat Stress and Boost your Immune System, Yoga Journal, Nov/Dec, 2020

Tara Parker Pope, Elect Stress Reduction, Picking Ways to Cope, The New York Times, Tuesday, November, 10th.

Mayo Clinic staff, Spiritual and Stress Relief: Make the Connection, mayoclinic.org.

sotaesancenter.org

My best recommendation: YOGA AT SPACE.COM -Yoga and Mindfulness Practices, now on line. Sarah Getz, RYT-500, is now offering video classes (over 50 to date) plus meditation and relaxation audio practices via Namastream.