​Dear Healthcare Workers,

Change is inevitable. With the current pandemic, change at work (and elsewhere) is likely faster than you ever expected. How can you meet these moment to moment changes, acknowledging the thoughts and true feelings underneath them? How can you remember the body that is holding so much right now? Who or what can you count on in challenging times? What does connection, collaboration, and self-care mean to care for others?

If these questions resonate, then perhaps you will find this guided mindfulness meditation for healthcare workers useful.

Thank you for caring!
​

As a front-line family physician, I’m used to offering compassionate care to patients, and listening to the care team at work. I’m used to holding space for meditation and reflective journaling classes, supporting family and friends in ways that feel wholesome.

And sometimes it’s overwhelming. With the recent pandemic, the constant barrage of news, work email updates, protocols constantly changing, and questions, there has been little time to contemplate what’s happening within.

This body is also in greater pain than normal. After several months of physical wellbeing with PT and engaging in movement practices I love (yoga, hiking, walking, Qigong), the body has decided to speak (scream at times). I’m sure it’s contributing to the overwhelm with fear eclipsing the things I usually see and remember.

Over the years, I’ve cultivated a strong lovingkindness and compassion practice to face challenges. But somewhere along the way, I’ve forgotten to pause for fifteen seconds six times a day to really let joy’s sunlight reach all the dark places within me. To help me remember, I joined an Awakening Joy course.

For a few days I was diligent with the practice, opening like a sunflower to moments of gratitude throughout the day. The pain in the sacroiliac joints and gluteal muscles was improving. Yeah, I thought. I’m on the right path!
Then the body screamed. I’m doing the PT daily. I’m trying to take it easy physically. Where am I going wrong??? In a state of despair and overflowing tears, I reached out to people who could help me remember what I was forgetting. The incoming texts/emails of care and support definitely helped me to remember a few things.

1.) I must put my own oxygen mask on first before I can take on the suffering of others. This means meeting my own suffering with compassionate care and asking, What’s needed now? I’m not always in a quite space to listen, so it’s important to take this time when possible, pencil in an appointment for myself, like I did this morning. 

2.) S.O.S.  I heard this acronym through a prerecorded webinar my work offered titled “Managing the Unknown”. When you notice that you are on information overload, and the brain, body and heart cannot take any more, STOP what you are doing. Stop clicking on more news links online, more email. Stop engaging in conversation that is echoing doomsday. Stop immersing yourself in more secondary trauma. OBSERVE the thoughts and feelings within with kindness. If that’s hard, imagine a kind, supportive being/presence with you. Stay here as long as you need to really listen internally. SWITCH to something that is positive and nourishing – a cup of tea, a conversation with a friend, music, a walk, journaling, humor, etc. (I’ve also heard this as  S.T.O.P.: Stop. Take a breath.  Observe thoughts and feelings. Proceed with something nourishing. 

3.) Stay informed so that you have the latest information from the CDC, WHO, your local state, county, and health care professionals AND ask yourself what else you need to hear so that the scales are balanced. It’s easy to listen to statistics, worsening conditions, and conversations around you that accentuate the negative. What do you need to hear that’s positive? Where can you find this? It might be an inspiring quote, book, movie, song, story, prayer, etc. If you are having a hard time looking, ask others! Try this one on:

"My friends, do not lose heart. We were made for these times. Ours is not the task of fixing the entire world all at once, but of stretching out to mend the part of the world that is within our reach. Any small, calm thing that one soul can do to help another soul, to assist some portion of this poor suffering world will help immensely. It is not given to us to know which acts or by whom, will cause the critical mass to tip toward an enduring good. One of the most calming and powerful actions you can do to intervene in a stormy world is to stand up and show your soul.”  
-Clarissa Pinkola Estes, Jungian psychoanalyst, author of Women Who Run with the Wolves. 

4.) Which brings me to my next point. Be a calm presence where you can be. Today I had the opportunity to speak with a relative overseas, a local business owner, and a stranger while shopping for groceries. The questions that used to sound like massive missiles attacking were surprisingly welcome. The conversations included some of what I am sharing here. If staying calm is not possible (it’s not expected, even for me), then can you be generous in other ways? Can you call someone who is currently quarantined, or check on them in other ways that do not place yourself at risk? Do you have an extra toilet roll, hand sanitizer, can of food that you’re saving for The Apocalypse? Do you know of neighbor you can share this with, someone who is restricted financially, physically, or by some other means?  Generosity cultivates abundance of heart and mind, widens survival of the fittest perspective into one of interdependence. Just be sure to wash your hands thoroughly with soap and water for at least 20 seconds, and don’t share if you’re sick.

5.) Impermanent/Imperfect/Impersonal. Physical pain and global pandemics can feel permanent, imperfect, and personal. It sure feels perpetual, messy, and personal to me right now. But if I take a closer look, there are moments when the body isn’t raging, even parts that feel neutral or pleasant. There are times when corona virus is not the main news infecting body, mind, heart, and spirit. It was not the main news when I dropped my daughter off or picked her up from school, on a mini retreat this morning in sitting and walking meditation, while brushing my teeth or taking a shower. 

It can also help to remember that others are affected by what’s happening, just as you are. Knowing that so many lives have been affected, what can you keep doing regularly to maintain some sense of normalcy? (If you or someone you know has been significantly harmed physically, emotionally, financially, etc. please grieve the way that you need to. ‘Normalcy’ may be the last thing you need to hear/read.) Maybe it’s the way you comb your hair, brush your teeth, sip morning coffee or tea, go for a walk/run, meditate, eat, work, hug/kiss healthy family members, sing, dance, or any number of things you normally do (and are still doing:) Though change is inevitable, it’s healthy to maintain contact with who/what is familiar. It can nurture a sense of safety in times like this.
 
 
 
surrender
to a beating heart
an unsettled belly
a hand on each one
just sensing
just breathing
prana providing companionship
through every future unknown
 
 
This post is not written to negate the true feelings that are here: fear, anger, loneliness, despair, etc. It isn’t a spiritual bypass to a happier place untouched by illness or suffering. (If you know of such a place, let me know!). I needed to sit with all the paralyzing thoughts, feelings, and physical manifestations of them. I will likely be sitting with them for some time. Surrendering to a beating heart and unsettled belly, I placed a hand on each one, just sensing, just breathing, prana providing the companionship that was so desperately needed. I know that this simple act is not enough to heal the world, but it is certainly “mending the part of the world that is within my reach” through every future unknown.
 
May these reflections be of benefit to all beings everywhere without exception.

Welcome! If you are here, then maybe you are curious and looking for something else about COVID-19 than the typical daily news flash. The news is important to help you stay well informed and make healthy choices. And it can be overwhelming.

The invitation here is to carve out about an hour for your yourself, possibly 1.5 hours if you choose to experience this with another person.

If you are practicing alone, then find a comfortable, quiet space to listen to the guided meditation in your favorite meditation posture. Have a journal/paper and pen (or laptop) ready to go for the reflective journaling part.

Once the meditation is complete, read the writing elements below, the poem "The Peace of Wild Things", the writing reflection, and write/type for approximately 20-30 minutes. You can write for a shorter or longer length of time depending on your needs.

Dyads: If you are practicing with another person, then listen to the guided meditation together, and follow the same writing instructions. Once you both have finished the writing process, decide who will share first, while the other simply listens. (You can choose to set a timer for sharing 4-5 minutes each, or keep this more spontaneous. Each person should be given the same respect of time.) The one sharing can read what was written, share the process in his/her/their own words, or a combination of both. The listener listens with his/her/their whole body, mind, and heart without the need to say or do anything else. After the speaker is done, the listener thanks the speaker for the vulnerability it took to share. Then roles are reversed. After both parties have the chance to share, the dyad may choose to move to an open dialogue about the process, or not.

May this offering be of service. I'd love to hear how it goes for you.

Guided Meditation

Writing Elements

-Timed writing.  Set a timer for a certain length of time (20-30minutes). Try and write for the full length of time.  Keep the pen moving on paper like a skater on ice.  This will encourage you to keep exploring, even when you feel stuck.  That being said, sometimes the kindest thing is to stop writing if you are feeling overwhelmed by something or feel as if your exploration is complete before time is up.  Writing continuously helps to bypass the left, logical, linear mind and the inner critic to access our creative, intuitive side.

-Nothing will be graded.  Let go of grammar, spelling, punctuation, etc.  Give yourself the permission and space to write in a manner that supports your exploration.  If it’s helpful, imagine you are having a conversation with a kind and supportive friend.  Feel free to say whatever you want to say.  You may even choose to write in your native language.

-If you get stuck, you can always write ideas down like a grocery list.  They don’t have to be complete sentences.  You can also rewrite part of the poem or writing reflection question that stands out to you and see where it takes you.
​
-Trust yourself.  If you’d like to write about something other than the writing prompt, feel free to do so.  This is your time to explore in a manner that will best serve you.

The Peace of Wild Things (excerpt)

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children's lives may be
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For the time
I rest in the grace of the world, and am free.

By: Wendell Berry

​
Writing Reflection:
 
When despair for the world grows inside you, where can you go and lie down to feel safe, rest in the grace of the world, and be free? If this place is not physically available to you due to illness, isolation protocols, or bans on public meetings, can you reflect and write about the last time you were there?
​

It needs the right temperature to bloom 
To open to its surroundings 
In full disclosure without apology 
For the time it took to recognize 
It’s power and purpose 
For the time it took to grow
​
I used to think there were only 
Two realities for this lotus heart--
Stuck in the mud of suffering
Or fully open to the sun
And never contemplated 
The possibility of still blooming


After reading an article from The Mindful Self-compassion February newsletter, I was struck by these words:

“And so, for today, I practice self-compassion by congratulating myself on how far I have come – and I refuse to beat myself up over how far I have yet to go.”

How often do I hold myself to a higher standard, some ideal that’s hard to perfect?  If I’m stuck in the mud of suffering, I must have done something wrong. I forget that causes and conditions affect certain outcomes that are beyond my control. And if I’m in full bloom, radiant and joyfully open to the sun, there is a subtle expectation that it must always be this way. No other version is worth acknowledging.

As I was having dinner with a dear friend this week, she pointed to the jasmine bud in my teacup. I stopped paying attention to it after pictures were taken and we were savoring dinner and sweet conversation. “Look. It’s still blooming!”

It’s helpful to remember that just as the jasmine tea bud needs the optimal temperature to bloom, so does this heart-mind. It takes time to understand each moment and what it requires. There are times when skillful speech and action are the norm, and times when I’m triggered by old patterns. To open to my surroundings in full disclosure without apology, to feel power and purpose at the core of my being, I need to remember there are more than two realities.

I am not a static being, but forever changing. There is forgiveness for forgetting that I am still blooming.

​12-28-19  Softening Ideas of Self

Loving presence doesn’t ask why
I’m going on retreat, leaving family behind
Why I didn’t bake cookies on Christmas with my sweet-toothed daughter 
Why it’s tempting to sleep in for a 6am sit when the season encourages hibernation 

Loving presence doesn’t award certificates to a maternal safe harbor holding her daughters emotional waves 
To a physician’s compassionate heart making space for each patient’s story
To a writer and yogi trying to wake up from dreams of identity and safe passage

Loving presence becomes the heater when a yogi can’t sleep in her dorm room
Puts a hand on a quivering belly and heart 
Finds sacred in the mundane, the profane 
Sensing the potential in a winter’s branch
​Without needing to see the bud
​
​

12-29-19  Never Enough

winter trees, clawing fingers
grasping for spring 
for something they don’t have
this moment is never enough
​
​

​
12-30-19  Enough

winter trees, bare fingers
not needing spring 
to remind them
​this moment is enough
​

12-31-19  The Indriya River

The river knows it is destined for the ocean. It does not resist meanderings away from the suspected path, energetically flowing in the direction it was meant to flow. It is aware of each stone it caresses, each leaf, each fish, each root it touches moment by moment. The river does not wish it were further upstream or downstream, honoring exactly where it is at any given point in time, surrendering to an ever changing scene.

​The river knows it is destined for the ocean. When it forgets, may it remember again, and again, and again. 
​

​
​1-1-20  Ode to Wool Blankets

You’re scratchy. You keep slipping off
the bed in the middle of the night,
leaving a hole for cold air to 
wake me up before it’s time.
Do you understand why I don’t like you,
why I long  for the down comforter 
my husband insisted I bring here
knowing how cold and grouchy 
I get with poor quality sleep?

Maybe it’s not your fault.
Maybe it’s the way I’m relating to you,
insisting you transform into something you’re not.
What would happen if I trusted you to keep me warm,
​gently pulled you back over this body when you’ve slipped off
rather than yanking you into submission?
What if I accepted you here and now
without rewinding or fast forwarding (in time)
to a high and lofty bed at home,
knowing this can’t last forever?

What if these words could form a soft quilt,
the five faculties stitched into the fabric
of a metta-loving heart?
Wool blankets, may you not be so irritable
as I wrap myself in your embrace.

​

A new year...trying a different way to make the bed.

​

The next morning...it worked!!!
​

1-2-20 

sitting on top 
of a stone sculpture 
i am not afraid to fall
knowing how to rebuild
the structure of samadhi
​when needed
​

1-3-20  Listening

Sit as if you are supported by 
an invisible chair made just for you,
it’s contours molding to your body 
better than any lover can.
Breathe into the areas of discomfort,
massaging them with gentle patience.
How is a masseuse on some tropical  
beach supposed to know your body?
The terror, the longing, the hope 
that one day no part will remain uncharted, 
that all the cobwebs will glisten with tears
in the light of loving awareness,
that a heart can radiate
Brahmavihara blessings
above, below, around and everywhere,
inviting integration.
One body. One breath. One home.
​
​

1/5/20  Coming Home

devoting my life to the teachings 
i am not afraid of what lies ahead 
dying again and again and again
​resting in the arms of truth 

​

I’m scared, terrified of these feelings falling like autumn leaves at random beyond my control – littering conversations, disturbing sleep, ruining peaceful meditations. They remind me of a season fourteen years ago when a beautiful baby girl was born, when a mother went underground to follow the roots of her family tree.

So much doubt. So many judgements. What’s wrong with you, Kaveri. Why can’t you get your shit together? Are we really back here after thirteen years of practice? Haven’t we progressed, even a little?

Perimenopause. Unpredictable periods. Emotional storms. Is the external weather trying to taunt me, or mirror my internal state with compassion and wisdom? I’m different now. Not better. Not worse. Just different.

The autumn leaves are not dirty or unwelcome. Yes, they are dying. They aren’t the same as shiny spring leaves green with new life, abundant with chlorophyllic possibility. Still, they are wise messengers decomposing into earth to fertilize the underground roots of this family tree.

When I pushed forward, I was whirled about. When I stayed in place, I sank. And so I crossed over the flood without pushing forward, without staying in place. (SN 1.1 Ogha-tarana Sutta: Crossing over the Flood)

Fourteen years ago when I pushed forward, I was whirled about. When I tried to cross the flood of emotions without acknowledgment, the resistance reinforced their presence. Please listen to us. Stop pushing forward, pushing us away. We want you to know something.

When I stayed in place, I sank, believing the emotions without understanding the need beneath them. I blamed others for their insensitivity and misunderstanding. I judged myself for being one depressed and anxious mess.

And so I cross through the flood by bowing to the emotions, listening to the sensations in my body and kind whispers in my ear. Thank you for listening with honesty, compassion, patience, and trust, for recognizing the creative growth potential in us, for honoring the season’s rhythm of change.

And so I cross through the flood without staying in place, understanding the need for embodied loving presence and connection to myself for wise and loving connection with others.

Come, come, whoever you are. Wanderer, worshiper, lover of leaving. It doesn't matter. Ours is not a caravan of despair. come, even if you have broken your vows a thousand times. Come, yet again, come , come. (Rumi)

I have broken my vows a thousand times. I have judged and harmed in ways that seem unforgivable. As a wanderer, worshiper, and lover of leaving this moment because the past still haunts me and the future is unpredictable, it doesn’t matter.

This heart-mind is no longer a caravan of despair. I will come, even if I have broken my vows a thousand times. Perimenopause is not punishment for the past or the promise of a perilous future. It’s a chance in this very moment to begin again.
​
Come, yet again, come, come.