Simple Steps to Cultivate a HEART PRACTICE during Difficult Times

The recent weeks have undoubtedly been a profound test for many of us. Among students, there's a palpable sense of distress as they grapple with the overwhelming violence, suffering, and atrocities unfolding worldwide. Reflecting on these challenges, I've been struck by the immense difficulty of maintaining an open heart and fostering compassion amidst such turbulent times. It's only natural to feel inclined to take sides immediately. Unfortunately, it's also a deeply human response to experience fear, anger, and the desire for retribution. Yet, as practitioners of yoga, we understand all too well the toxicity of these intense emotions and the vicious cycle of violence they perpetuate. Anger begets more anger, resentment breeds further resentment—it's an endless, harrowing cycle.

The essence of yoga lies in diametrical opposition to this cycle. It beckons us to transcend divisions and labels, recognizing that we are all interconnected parts of a greater whole. Yoga invites us to seek harmony, unity, and a restoration of wholeness.

To witness peace in the world, we must first endeavor to embody peace within ourselves—in our thoughts, words, actions, and spirits. Viewing challenging times as opportunities for practice, I'm compelled to share simple steps toward cultivating a heart-centered practice in the present moment. This endeavor demands courage, love, and unwavering perseverance—qualities that are sorely needed in our world today.

"It is my conviction that there is no way to peace—peace is the way."

Thich Nhat Hanh

STEP ONE: GROUND

When you feel overwhelmed, heartbroken or outrages by reading or seeing something painful and very upsetting, what you'll notice is that you immediately feel unsettled and ungrounded. As the first step to this practice I suggest coming back to the earth and coming back to the body. To be embodied is exactly that: feeling present in our bodies, on this earth, in this moment. As we come back to our foundations and our physicality we are able to start the journey towards peace. To be in the here and now and to literally come back to our first 'home'. To reconnect, return to our roots and ground is step one.

Practice: DEEP BELLY BREATH

Take a minute and come to lie on your back. You could be over a mat or even on a bed. Legs are bent, knees hip distance and feet on the ground. Place your left hand over your lower belly and your right hang over your heart. Slowly close the eyes and relax your face. Very gently start breathing into your palms. Simply breathe in and expand your whole front body with breath and breathe out surrendering your body towards the ground. You can internally count to 4 as you breathe in and breathe out. Optionally and as shown above you can lift your legs for the last few breaths to release any additional tension. (Repeat for 5 to 15 minutes).

"I AM GROUNDED. My spirit is grounded deep in the earth. I am calm, strong, centered and peaceful. I am able to let go of fear and trust that I am eternally safe. I am worthy of all things BEAUTIFUL.

Carly Marie

STEP TWO: SOFTEN

Step two requires softening. Once you've taken a moment to return to the earth and the body, to this present moment we have the possibility to notice where we harden when we get overwhelmed, angry or upset. It varies but you might feel a constriction around the chest, your belly might harden, your jaw clench. Some of us harden around the shoulder area or heart. So this second step requires slow repetitive movement and breathwork to melt and soften any area in which you feel constriction or hardening. When we harden we don't allow for our breath and life-force 'prana' to move freely within the body and that limits our capacity to be present, easeful, responsive and free.

Practice: SUFI CIRCLES

Come to a comfortable cross-legged seat. Sits bones directly on the earth. Cap your knees with your hands and start moving the body in a slow and cyclical manner. Synchronize movement and breath while closing your eyes. Draw your attention inwards. Make sure to circle in the other direction when you've come midway. Optionally and as shown above you can come into a restorative version called Supta Baddha Konasana and simply breathe deeply as the body softens. (Stay for 10 to 15 minutes).

"Each moment is a chance for us to make peace with the world, to make peace possible for the world, to make happiness possible for the world."

Thich Nhat Hanh

STEP THREE: COOL

As we are faced with strong emotions we might notice a fire building at the solar plex area (above the navel). This is our center of willpower, ego, transformation and agni which means our inner fire. Especially during challenging times it is imperative to cool these flames in order to access the heart space where love, compassion, right seeing, right knowing and equanimity rule. This final step will allow you to release anger, hate and fear while cooling body and mind in preparation for a heart practice.

Practice: SUPINE TWISTS

Take a minute and return to lie on your back. Hug your knees in and bring the right knee over the left in an eagle bind then gently drop your knees to the left. Start opening the chest out towards the sky, cactus the arms and gaze towards your right shoulder if it feels right. Allow the body to open naturally, cool and melt. Stay for 10 breaths and then repeat on the opposite side. Tip: If you're feeling agitated or angry, practice breathing in from the nose for a count of 4 and gently breathing out through the mouth for a count of 8 as you twist.

“Then it was as if I suddenly saw the secret beauty of their hearts, the depths of their hearts where neither sin nor desire nor self-knowledge can reach, the core of their reality, the person that each one is in God's eyes. If only they could see themselves as they really are. If only we could see each other that way all the time, there would be no more war, no more hatred, no more cruelty, no more greed . . . I suppose the big problem would be that we would fall down and worship each other."

Thomas Merton

HEART PRACTICE

Return to a cross legged seat and bring your hands over the heart center. Pause. Take 3 deep inhalations and exhalations here. As you inhale, visualize the heart center expanding to include everyone and everything on this earth and as you exhale gently soften the heart and release any hatred, tension, sadness or anger.

It is recommended to repeat this simple heart breath multiple times throughout the day during periods of grief, agitation, fear or stress.

“May all beings, everywhere, be free and happy and May our words, thoughts and actions contribute to that happiness and freedom for all”.

Shanti Shanti Shanti.

(Peace, Peace, Peace)

Please reach out directly via email or my website if you have questions, comments, need advice or just want to stay connected. Feel free to take my latest sequence 'A Heart Practice for Difficult Times' via my website at the end of the page under "Practice'. I hope you enjoy the sequence.

Love, light and peace,

Lavinia

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