Let Go and Let Live: 4 Ways to Stay Grounded in Times of Divisiveness

Divided We Fall

I don’t know about you, but 2024 feels like a challenging year. Humankind feels more divided than ever – over politics, human rights, race, economic policies etc. There are two wars currently raging, one in Ukraine, another in Palestine, and the US has just gone through a divisive presidential election. It seems like everyone is thinking:

US versus them. I am right. YOU are wrong.

Even if you are an observer, you could be thinking: Who’s right? Who’s wrong?

There is so much confusion, anger, and disappointments felt by people in the world right now.

We can easily be caught up in all these events, especially with things that we do not agree with, even if our intentions are good. When we get caught up or become overwhelmed, we may make unwise decisions. Our happiness, peace and well-being are often being sacrificed because of these unwise decisions made in the heat of the moment.

Compassion is Taking a Step Back

A while ago, I heard the phrase ‘no one has a monopoly over compassion’ from local news in Singapore. It sounded strange and incoherent to someone who practices and helps others cultivate compassion skills. As I continued watching, I realized that what I was uncomfortable with, was the usage of the term “compassion”, which I felt was doing injustice to what compassion is really about.

I noticed the reactivity from within: unhealthy thoughts, unpleasant emotions, and opinions. Internal urges starting to swirl… my mind started to make plans. It even made up a grand plan to put together a discourse on compassion from academic and contemplative sources, getting my editor friend to proofread it, and then sending the article across media channels!

Until I paused and laughed at my own inner drama.

No, that wasn’t compassion I was experiencing. How do I know? Because I felt a sense of separation (i.e.me versus them, rather than ‘we’). Compassion connects and unites people; it is a positive emotion.

And this is why Compassion cannot be ‘monopolized’. Because no one owns it. It is innate in everyone.

We Are All Connected

I remember when I wrote in a newsletter about how I was practising gratitude to cope with the COVID-19 pandemic, some of my readers wrote back to me to share how my story encouraged them to make a positive change in their lives.

Such a response was heartening, and it reminded me that we are all connected. Whether in thoughts, feelings or the warm wishes we send to one another.

It is through these connections that we get to sow the seeds of loving-kindness and compassion. What we give (unconditionally), we also receive. This is how love, kindness and compassion spread, outwardly and inwardly. These are positive emotions that connect people and allow us to connect with our inner self. This is why the practice of loving-kindness and compassion can be so nourishing and healing.

Stay Grounded and Practice Compassion

There are actually many mindfulness and compassion practices to help us stay grounded. Here are a few simple ways to get started.

When you notice yourself getting caught up or overwhelmed with all the events happening around the world, or in your environment try the following:

Focus on your breathing

Pay attention and be curious. What qualities of the breath are you noticing (e.g. warm, cool, dry, wet, movements, long, short, etc)? Take 1 to 3 (or more) intentional deep breaths at the beginning as needed. Then watch the breathing happen naturally for a few minutes. This is already a short breath awareness meditation you are practicing. If this is not comfortable for you, it is alright. You can explore the following practice.

Focus on your feet

Focusing on the breath may not always feel comfortable for some people. Another object of focus is on the soles of the feet. Feel the sensations of the feet pressing against the floor. Notice how the earth is supporting the weight of the legs (if you are sitting) or the entire body (if you are standing). How does it feel to be supported this way?

Visualization

If you’d like to go a bit further, you can visualise your feet growing roots deep into the earth. Imagine being deeply rooted, strong and stable, amidst the storms.

Spend time in nature

One sustainable way to cultivate grounding in our lives is to actually spend time in nature! Go for solo walks (or with a pet, or someone you can walk with but keeping conversations to a minimum). Open your senses to nature – sights, sounds, smells, and touch. Be mindful about tasting nature! If you are up for it – go barefoot in nature (extension of the soles of the foot practice)! Enjoy the vastness of nature and what it can teach us.

Let Go, Let Live

Staying grounded and compassionate can be difficult in the moment. Remember that you are never alone. I hope that the methods I have shared with you help you on your journey towards greater mindfulness and a more fulfilling life!

Before we part, I would like to share a quote from one of my teachers on grounded:

“Let go of the battle. Breathe quietly and let it be. Let your body relax and your heart soften. Open up to whatever you experience without fighting.”

~ Jack Kornfield

May we all stay grounded amidst the storm.

May compassion arise in all of us.