Seven Lessons and Practices for Coping with Adversity

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Seven Psycho/Spiritual Practices to Enhance Resilience by Judith Perlman

1. IMPERMANENCE IS THE LAW OF THE UNIVERSE

Learn to ground yourself in the alpha state. Begin to meditate, practice contemplative prayer, or utilize breath work for 5 minutes each day. Slowly build up until you can sit quietly in the alpha state for 20 minutes.

Begin to re-evaluate your life. Contemplate on the thought that the current change is a signal that a new chapter in your sacred journey has begun.

Journal: Freely express your feelings in writing, without censoring or judging, for 15-20 minutes.

2. CRISIS IS THE THRESHOLD BETWEEN TWO WORLDS

Although you may be between two worlds you are not alone.  Reach out to friends and to your community to develop a support group.  When we feel that we are separate we become fearful. Join with others.

Practice Metta: This is a practice of offering loving-kindness intentions to you and to others. Metta will open your heart to unity consciousness. Instructions are at judithperlman.com.

#3 LIFE PURPOSE DEFINES YOUR EXPERIENCE

Contemplate on the thought; “no event has any meaning other than the meaning I give it.”

Journal: What do you want out of life? Are you in the world, or of the world? Are you a human being having a spiritual experience or a spiritual being having a human experience? Your focus matters.

Shift your focus from external events to your interior world of thoughts, feelings and beliefs. Begin to create a NEW STORY about your life – where you are a spiritual warrior – not a victim.

#4 YOUR MIND IS A TOOL YOU CAN USE IN ANY WAY YOU WISH

Mindfulness Practice: Observe your thoughts. Begin to challenge thoughts that cause distress.

Affirm that “my fear is just a state of mind, which I can change.”

Byron Katie developed a system of mental inquiry. “The Work” asks four simple questions to challenge your thoughts and beliefs.

  • Is it true?
  • Do I absolutely know that it’s true?
  • How do I react when I believe that thought?
  • Who would I be without that thought?

#5 FEAR CANNOT EXIST IN THE PRESENCE OF FAITH

Contemplate the following lesson from The Course in Miracles.  “Fear is not of the present; but only of the past and future.”

Practice: Visualize yourself surrounded and permeated by the powerful, protective light of Source Energy.

Affirm: “My safety lies in my connection to Spirit.”

#6 PEACE OF MIND IS ALWAYS PRESENT

Continue to develop a daily practice of meditation or prayer. The goal is to learn to quiet the mind and enter the Present Moment where peace is always present.

Imagery: Bring to mind a scene where you feel loved, grateful or appreciative. Use all of your senses as you imagine the scene. Bring the feeling of love, gratitude or appreciation into your heart, and imagine that you are breathing in and out through the heart itself as the feelings of love expand. Continue for several minutes and enjoy the peace of mind that comes with an open heart.

#7  SPIRITUAL PRACTICES TO RECLAIM YOUR SOUL

Meditation, prayer, imagery, affirmation, journaling, inspirational reading, forgiveness, connecting with nature, and service to others, are tools for transformation on your soul’s journey.

“When you look for the temple of GOD  you will find it in your heart.”  Rumi

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