Staying Grounded in Times of Change: A Mindful Approach to Election Day

Hello everyone,

Election Day is tomorrow, and for many, it brings heightened emotions: uncertainty, nervousness, even a bit of tension as we consider what’s ahead. In this atmosphere, it can be easy to get swept up in worry or polarized by strong opinions. But what if, instead, we approach this time as an opportunity to foster resilience, compassion, and kindness?

Last week on Friday I shared a practice that can be especially grounding during challenging times: a simple loving-kindness meditation, also known as Metta. Metta is a Pali word meaning “loving-kindness” or “friendliness,” and it is designed to help us connect with ourselves and others, nourishing our hearts and creating space for calm, openness, and kindness - qualities we could all use more of right now.

Why Mindfulness?

Mindfulness is, at its core, awareness - a natural, innate capacity we all possess to be fully present. But life often pulls us out of the moment with endless to-do lists, future worries, or judgments about ourselves and others. With mindfulness, we can recognize when we’re distracted and choose to reconnect, cultivating the qualities that support us to meet challenges with grace and steadiness.

As election season comes to a close, we may notice powerful emotions that are here in this moment and mindfulness can offer us a way to ground ourselves, observe our thoughts and emotions without being carried away by them. It also allows us to recognize our biases and judgments without letting them fuel divisiveness. As meditation teacher Sharon Salzberg shares, practices like loving-kindness enable us to connect more deeply with ourselves and others, inspiring transformation within and beyond us. We literally have the power with mindfulness practice to change the world in really positive ways!

?A Loving-Kindness Practice

Unlike traditional mindfulness practices where we focus on awareness alone, loving-kindness meditation gently guides us in a particular direction - toward kindness, love, and ease. During this practice, we repeat simple phrases, offering goodwill to ourselves and others, wishing ourselves and others happiness, peace, and strength. There’s no need to force any particular feeling; rather, this practice is an invitation to be our own good friend, to accept ourselves unconditionally, cultivating qualities like compassion and non-judgment, which can help us feel more open-hearted and grounded.

Here’s how you can try it:

1. Find a comfortable position and gently bring attention to your breath.
2. Settle into your body, noticing tension or stress you may be holding within the body and inviting any muscles that don't need to be working so hard to soften and relax.
3. Repeat these phrases to yourself and to others (knowing that you can adapt them in any way that you care to): May I be peaceful and happy. May I be safe from harm. May I be as healthy and strong as I can be. May I live with ease and kindness.
4. Extend these wishes to others: loved ones, neutral people, even those you disagree with, and finally, all beings.

This simple act of offering well-wishes, even to those with different beliefs, helps us soften and see our shared humanity. It reminds us of our interconnectedness with all living beings - a gentle antidote to an “us vs. them” mindset.

On Election Day and beyond, while we can’t control everything in the world, we can nurture feel-good qualities that help us grow stronger and more resilient. Mindfulness helps us move through the world with openheartedness, rather than closing ourselves off, allowing us to be present, respond with kindness, and create more peace within ourselves and the communities we touch.

Warm wishes,

Courtney