Steady Heart
Last month, I received a beautiful newsletter from my cousin Trudy Goodman, who is a Harvard-trained psychotherapist and internationally recognized Buddhist meditation teacher. It included a simple yet powerful practice called, “Steadying the Heart in Uncertain Times,” which I’m happy to share with you today.
Trudy, who lives in Los Angeles, shared these words of wisdom soon after the devastating LA fires were finally extinguished—when the long process of emotional and physical rebuilding was just beginning. She wrote, “In this time of profound change and uncertainty, when some are cheering and others fear tyranny… our path remains clear: to wake up. To see these inner fires clearly, and to pour the cooling waters of wisdom and compassion on the flames that threaten our shared humanity.”
This is Trudy’s answer to holding steady in the face of what she calls the “fires of suffering”: “Stay connected to joy. Not to bypass suffering, but as a radical act of resilience. Joy and sorrow, love and aversion, are not opposites; they are woven together in the fabric of life. Finding joy in Los Angeles right now really helps.”
While it’s vital to stay aware of the world’s pain and problems, we can’t be forces of healing, compassion and peace if we lose our own resiliency and emotional buoyancy. As Thich Nhat Hanh reminds us, “You must not let yourself drown in an ocean of fear and suffering.”
Drowning in fear doesn’t help anyone. In fact, it often pulls others down with us. But when we can soothe our anxiety and cultivate inner peace, the world begins to look brighter, and creative solutions naturally begin to emerge.
During moments of overwhelm and distress, Trudy recommends the following practice to calm our nervous system and reconnect with our innate joy and optimism. It’s an important reminder that even in difficult times, we can choose to steady our hearts, and in doing so, we help steady the people around us.
Steadying the Heart in Uncertain Times
Pause and feel: Close your eyes and take a few deep breaths. Notice where sorrow or heaviness resides in your body.
Soften and name it: Gently acknowledge what’s present. You might note, “This is grief,” or “This is sadness,” making room for it to be held in loving awareness.
Breathe in compassion: Imagine your breath caring for you—filling your whole being with strength and steadiness.
Breathe out connection: As you exhale, send some tender caring to all who are suffering, remembering that you are not alone in this.
Remember joy: Finally, call to mind a small moment of joy—a kind smile, a sunrise, the sound of raindrops and laughter—something to uplift you.
Read Myra's profile on Trudy
Check out Trudy's teachings on Meditation, Mindfulness, & Lovingkindness
