What's my move here?
What's my move here?
In 1990, I spent time living and studying in Russia (then the Soviet Union). A student of languages, I was one of 30 students who would spend the summer learning Russian in Leningrad. In those pre-internet days my understanding of life in Russia was vague. I was eager to explore and learn and, as an American, I envisioned being able to move freely and speak freely with others while there. These were rights that I had taken for granted all my life.
Immediately upon arrival, we met with a member of the US consulate who said to us, "I don't know what you think you're doing here. You have no rights here. There is nothing I can do for you. The only way that I will be of service is if I need to send your body home to your families." I lived in a dorm room where state radio was piped in day and night. My movements were monitored. Only half of the mail friends and family sent from home arrived, and much of that had been opened and read. Most of the mail that I sent home disappeared (we numbered our letters to keep track). It was illegal for us to leave Leningrad without getting a pass, which we were able to do only once to take a train to Moscow for a few days.
These restrictions weren't limited to us because we were visitors. Citizens above the age of 16 carried "internal passports" which identified their ethnicity, including the word "Jew" on passports of Jewish people. People were afraid to engage in open conversation about their government, and movement was restricted. The water that came out of the faucets was brown and unsafe to drink without boiling.
I brought home many wonderful memories of my time in Leningrad and a deep gratitude for the kindness and hospitality of people I met there. I also came home with a profound appreciation for the freedoms, rule of law and quality of life that we have here.
So what does this have to do with mindfulness and meditation?
At the end of 2024 and early 2025 I noticed how uncomfortable I felt while reading the news. I wondered if we'd continue to hold true to our values, safeguarding the liberties, freedom, and quality of life our democracy is designed to offer. I kept thinking about what life had been like in Russia.
Feeling powerless and deeply unsettled, I embarked on a "news fast". I hunkered down and read books, meditated, spent time with family and friends, engaged in work that felt meaningful. That offered some solace, but I began to understand that by not staying informed and speaking up I was giving up my power.
So I began asking myself, "What's my move here?" What can I do? And how do I do it while staying healthy mentally and physically?
To answer that question, I went back to the research on the human nervous system, specifically to what what we know about the power of kindness. We humans are super-altruistic creatures. Our brains literally nudge us toward kindness. They do this by releasing dopamine - a neurochemical associated with reward, learning and motivation - when we experience kindness.
Dopamine is released:
When we ourselves are kind,
When we are on the receiving end of kindness, and
Even when we just witness kindness.
But we have to practice paying attention to the kindness and goodness around us because our brains have evolved to look for threats more than kindnesses.
I began making Appreciation meditation part of my daily routine.
To do this, I bring to mind people whose kindness and goodness I've seen first hand or heard of. I open myself to resting in the awareness of this kindness, and notice what it feels like in my body as I do this. For me (we may all experience it a bit differently), there is a softening, an opening. Any pre-existing sense of panic or doom abates a bit and, over time, is increasingly replaced by a sense of motivation and capacity to work for the change I want to see. The cumulative effect of this has been so powerful that I'm back in the arena, speaking up for and working for what I believe in.
So now, Appreciation is my move; the one that empowers me to take action.
Want some ways to stay resourced and help others stay resourced?
Take a few minutes each day to engage in Appreciation Meditation. (see text above for instructions or listen here.)
When you witness an act of kindness or goodness, pause, and let it sink in. Steep in it for a moment.
Take care of yourself by being really strategic about how much and what kind of news you consume.
Make sure to look for, click on and read uplifting news stories. (It might take a while, but it's worth it. I find some of the greatest stories about human altruism in the Sports section!)
When you are speaking with others, share stories of goodness and kindness.
Find ways to get involved. Working with others to create the change you want to see will give you a front-row seat to the kindness and courage of others, providing lots of opportunities to practice Appreciation.
By the way, makes it more possible to engage with people w different opinions.....
May we all feel resourced and empowered to create the change we want to see in the world.
Erika Long
Co-Founder, Work in Progress, Budding Activist
