Helping the Helpers: Restorative Practices for Contemplatives in Action

reflection by Ashley Brooks

Mr. Rogers famously shared his mother’s advice to “look for the helpers” during times of trouble. Many of us don’t just look for the helpers, we are the helpers. We are doing the important work of supporting our neighbors when difficult times are at the doorstep. We want to be contemplatives in action, offering love to our communities.

Yet in offering this help, we have to remember to care for ourselves as well. We support others by extending some of our own compassion and energy outward. Even listening deeply to others requires us to offer our emotional energy. Taking a few moments each day to ground ourselves and refresh our souls allows us to maintain our own health while continuing to show up for those around us. 

We’re offering these simple practices to refresh your mind, body, and spirit during chaotic times. View this not as a checklist but as a series of invitations that are available for you to try when you feel yourself growing weary. The goal is not to revamp your entire daily routine, but to incorporate these lifelines when you need them, to remind you that you too are held and surrounded by divine love.  

Breathwork

Your breath is sacred. It is the Divine living within you. Breathwork can calm your nervous system, help you clear your mind, and ground you in the present moment. 

Belly breathing: Sit or lie down in a comfortable position, placing one hand on your heart and the other on your abdomen. Take a few calming breaths to settle in. Then take deeper, slower breaths, directing your breath to fill your belly instead of your chest. You should feel the hand on your abdomen move up and down as you breathe. 

Box breathing: Sitting upright, exhale slowly to the count of four, until all the breath has left your body. Next, slowly inhale to the count of four. Finally, hold your breath for four counts, before again exhaling for four counts. Repeat this pattern of inhale-hold-exhale-hold a few times until you feel your tension releasing.

Pursed-lip breathing: Take a normal breath through your nose. Then gently exhale through pursed lips (as though you’re about to whistle). Try to make your exhale last for four seconds. Repeat for a few rounds. 

Embodied Movement

We are embodied people. Moving and connecting with our physicality is an important piece of caring for ourselves cura personalis—as a whole person.

Ground yourself: Stand with your feet flat on the floor, preferably barefoot or in stocking feet if possible. Straighten your back, feeling your spine stretch toward the sky. Feel your feet heavy on the ground beneath you. Close your eyes (use a nearby piece of furniture to steady yourself if balance is a concern) and imagine your feet rooting you in place as though you are a sturdy tree. Notice how your feet are connected to the ground. Take comfort in the earth supporting you.

Check in with your body: While standing in your grounding practice, you may want to mentally check in with your body. Go slowly, starting at the top of your head until you reach your toes. Are any muscles tense or sore? Is there some part of you that’s asking to be stretched? Perhaps your skin needs lotion, or you could use a walk or a nap. Listen to your body’s needs and do your best to meet them today.

Sun salutation: If it’s accessible to you, flowing through a brief sun salutation can awaken your movement and help you reconnect with your physical self. You can learn more about this ancient yoga practice here.

Contemplative Prayer

Contemplative prayer invites us to renew ourselves in holy silence. By setting aside the scramble to do more, even for just a few moments, you are affirming your own need for sacred rest. 

Centering prayer: Settle yourself in the silence, feeling grounded in your seat. Call to mind a word or phrase to pray with during this time. Choose something comforting or supportive, such as “peace,” “light,” or “I am with you.” Close your eyes and gently turn your mind toward this prayer phrase. If other thoughts make their way back in, gently set them aside and return your focus to your prayer phrase. 

Colloquy (conversational prayer): Close your eyes and call to mind who you’d like to pray with. It could be Jesus, Mary, or a saint you feel close to. Envision them in the room with you. Open your heart to them, and share with them how you’re feeling as though you were chatting with a friend. Leave space in the silence to listen for any feelings or words of response. 

Music prayer: Choose a favorite hymn, worship song, or piece of classical music. Sit in a comfortable position and listen, letting the words, rhythm, and sound wash over you. Imagine the song as a prayer that is lifting you up and surrounding you in love. 

Finding Solace in Community

It can feel lonely in times like these, but you are not alone. You are surrounded by sacred love, and you’re always welcome in the Sacred Ground community. We invite you to refill your cup, connect with others, and gain resources at two upcoming events. 

Sacred Circle is a monthly space for you to meet with an inclusive, supportive community. This contemplative gathering uses a “third thing” like a poem, reading, or reflection prompt, to facilitate sharing and belonging. Participants will be invited to listen deeply as you are present to one another’s stories. Meetings take place via Zoom on the second Saturday of each month. Our next Sacred Circle is on February 14. Learn more and register here. 

Join us on Tuesday, February 17 for this month’s Groundings lecture. Rev. T. Michael Rock will be teaching on Spiritual Direction in Times of Trauma. He invites us to explore how we can use spiritual direction as one tool for processing societal and personal traumatic events, using a spiritual lens to interpret what is happening around us. Learn more and register here.