A Spiritual Practice for Resilience and Resistance
When oppression weighs on the body, mind, and spirit, we need practices that root us in our dignity, strengthen our resolve, and connect us to something greater than fear. The following spiritual practice is designed for those navigating injustice – whether you are directly targeted, supporting others, or working for change. This is a way to stay resourced, ethical, and present, even in times of struggle.
Preparing the Space
Find a quiet place where you feel safe. If that’s not possible, even a small symbolic gesture – a hand over your heart, a deep breath – can create the inner space you need. If you like, gather objects that remind you of strength: a stone, an image of an ancestor, a piece of cloth, or anything that carries meaning for you.
Grounding in the Body
Begin with noticing three deep breaths. Alternatively, place a hand on your heart or pulse point and notice your heartbeat. Gently attend to the wholeness of your body. Feel the weight of your feet pressing against the floor, this is the earth calling you home. Witness the presence of your own being. If it helps, hum softly or place a hand over bare skin or belly.
Say (aloud or silently):
I am here. I am real. I am worthy of love and dignity.
If you feel anxiety rising, imagine your blood, skin, and breath as a thread connecting you to all those who have walked this path before: ancestors, friends, strangers who share your struggle. You are not alone.
Naming Truth
Oppression thrives on silence and lies, convincing us that what we see and feel isn’t real. This part of the practice is about affirming what you know to be true.
Ask yourself:
- What injustice weighs on my heart today?
- What fear or anger is present in my body?
- What truth do I need to say, even if only to myself?
Speak or write:
“I name this truth: __________. It matters. My feelings are real.”
If it helps, repeat a grounding phrase:
“One word of truth can outweigh the world.” (Aleksandr Solzhenitsyn)
Remembering Connection
Oppression isolates. Resistance, healing, and survival happen in community. Even when we feel alone, we are part of something larger.
Close your eyes (if comfortable) and call to mind:
- A person, past or present, who gives you strength.
- A community, near or far, who shares your struggle.
- A greater presence: love, justice, the sacred, the ancestors.
Imagine their presence around you. If you wish, say:
I am part of something greater than fear. I am held in love and memory.
Releasing and Strengthening
Take a moment to release what does not serve you: fear, shame, exhaustion. Imagine setting it down beside you. It is not gone, you are not going to pretend it is not real, but you do not have to carry it alone.
Now, ask yourself:
- What is one small action I can take today to honor my dignity?
- What practice – prayer, movement, laughter, rest – can restore me?
Commit to one thing. It does not have to be big. Even a sip of water with intention can be an act of defiance against despair.
Closing
End with a phrase, prayer, or gesture that affirms your worth. You might say:
I am whole, holy, and worthy.
I belong to a lineage of resilience.
I am still here. And that is enough.
Move your awareness back to your heartbeat or breath. When you are ready, move forward into your day, knowing that resistance is not just in grand actions, but in each moment we choose dignity over despair.
Use this practice as often as you need. Share it with those who need it. Together, we continue.
Blessings of resilience,
Rev. Amy
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