Mindfulness in Challenging Times

By Jerry Silbert, M.D.

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One day this week was pouring rain and the next day the sun was shining. Reflecting on this made me think about how quickly things change. These are uncertain times and we can all see how in the past few weeks all our lives have changed in ways we never imagined.

I am fortunate and grateful to have been facilitating programs in mindfulness at Mercy by the Sea for 25 years. My mindfulness training with Jon Kabat-Zinn came at an important point in my life and has served me well.  Mindfulness helps us to intentionally be aware of what is going on inside us and around us. It helps us look honestly at our thoughts, our judgments, our emotions and our behavior.

Please pause with me for a moment and join me in this virtual community as we reflect and explore what is important. Many of us are staying at home and others have essential work in the community. Wherever we are, let us think of these uncertain times as a challenging mindfulness retreat. A retreat of meditation, of prayer, of reflection, of gratitude, and of practicing kindness to ourselves and to others. A retreat that challenges us to stay steady in the face of fear, anger, despair, and grief.

As a mindful retreat in everyday life, you might experiment with a few of these simple mindfulness practices during the day.

  • Several times a day pause for at least 30 seconds and pay attention to the sensations of your breath flowing in and out of your body.
  • Feel your feet on the floor, and if you’re sitting, feel your spine against the back of the chair.
  • Before you start to eat, pause and reflect upon all the things that had to happen to bring that food to you. And perhaps pause and savor the taste, aromas, and textures of your food. Perhaps in these times think of those lacking in nourishing food.
  • Think of ways to be kind to others, those we know and love and others we may encounter during the day. And reflect on how we can be kind to ourselves.
  • Listen deeply to others and speak mindfully.
  • And remember, that any time of the day we can pause and think about what we are grateful for, the food we eat, a kind word, support from friends and loved ones, or even just being alive.

I would like to end with a wish to you of loving kindness.

May you be kind to yourself
May you feel safe and secure
May you live with wisdom and courage
May you live with kindness and compassion
May you be at ease in yourself
May you find the healing you seek
May you find peace

Gratitude Reflection

Find a comfortable sitting position, or lying down, or just pausing wherever you are for a few moments. Then, when you’re ready, close your eyes if that is comfortable for you, or simply keep your eyes open with a soft gaze. Then bring your attention to the sensations of the breath flowing in and out of your body wherever it feels most comfortable for you. If this is not comfortable, you can bring your attention to the sounds surrounding you wherever you are. Then, when you are ready, bring to mind images and memories of that for which you are grateful. You need only do this for one or two minutes, or longer if you wish.

When you are ready, ask yourself why are you grateful for some of those things that have come to mind. As you ask these questions, notice what answers come to mind and the feelings that accompany them. Do this as often as you like during the day or night and notice how you feel after you do this practice.

This practice can be especially helpful when things or events are happening for which you’re not particularly grateful. 

Additional Mindfulness Resources:

Jerry Silbert is a physician who trained at the Harvard Mind Body Medical Institute and with Jon Kabat-Zinn at the Center for Mindfulness in Medicine at the University of Massachusetts Medical Center. He is the executive director of the environment and health non-profit, The Watershed Partnership. His next Day of Mindfulness at Mercy by the Sea is May 30, 2020.