Right now, take a moment to simply breathe in, and then out.  Listen to your own body and what is happening inside by resting your awareness wherever it is called.  Maybe you’ll feel a bar of tension in your jaw or mouth or shoulders. Maybe you’ll feel an expansion in your belly as you breathe in, or a relaxation, letting go as you breathe out. Simply feel it.

If a thought or judgment arises, if you think, “I shouldn’t have thought that” or “why can’t I concentrate better,” just notice whatever occurs as you breathe in. And as you breathe out, return your attention to your awareness of feeling. Instead of letting your awareness be captured by self-judgments, simply observe, learn, and be kind to yourself. In this way, mind and body become one. You live in your own body and mind. Your sense of time slows to the pace of your attention.

The more you maintain focus on whatever arises, the more you feel a timeless awareness.

Slowing time is a beautiful remedy for stress and anxiety, and for the emotional harm this GOP administration is trying to impose on us all. Most, if not all of us, know what happens inside ourselves when we see his face or hear his voice—attacking Democrats as the enemy, attacking those seeking asylum at our borders as invaders or criminals, attacking reporters who question him as  “the enemy of the people,” attacking even his own cabinet.

When hate hits our bodies, we react. We tense. We don’t want to hear it—or most of us don’t.  How we respond depends a great deal on our past, on how we think about our own strength, or what theories or stories we tell ourselves about how the world works. These stories determine whether we respond by closing our ears, shield ourselves with hate, or whether we oppose it.

His attacks are meant to spread fear. We often think of fear as warning us to flee. But as we flee and hide, fear can increase. We stop acknowledging what we feel, stop being aware of what is happening inside. And thus we give him this power over us. We feel powerless. We allow him to turn off our interoception or inner knowing. This allows the inner tension to escalate.

Or we feel anger. But how do we direct and interpret that anger? Anger is an emotion of awakening. It awakens our sense of threat or danger and can prepare us to act. But if we don’t have clarity of mind and feeling to direct it, anger becomes self-destructive. We can feel angry that we’re angry. Or when we feel anger in response to fear, we treat it like a savior, a weapon of safety, and we can’t stop wielding it. We become our anger. We lose control. We lose ourselves.

When we look directly at our own anger, when we feel what it does inside us, we might notice the pain it causes. And behind that pain is an enormous realm, of caring about what happens to others, our world, and ourselves. When we perceive what is behind our anger, it yields to clarity. We focus on a larger reality.

We need to honor and respect our own inner world, feel what we feel and hear what we say. This way we let go of things more easily and live more fully. There is no inner warfare, no constant rumination, and no unnecessary conflict with others. We can think with every part of ourselves without fear and so we feel free to allow every part of others to be acknowledged.

Almost every act of this American political administration tries to teach the opposite. It tries to create in all of us a sense of inner chaos, disharmony, war, so we will war against whomever or wherever they direct us. They try to dehumanize us so we will do the same to others.

So by listening to and caring better for ourselves, we resist this administration. By honoring our humanity, we realize and cherish the humanity of others. We see ourselves with clarity and thus see the world with more clarity. Then we can act politically and socially with determination, kindness, and insight. Then we preserve our freedom.

When we have the courage to look directly at ourselves, we find the courage to act with clarity to defend our world.

Here is an exercise (based on a Buddhist compassion practice) to help you find both calm and understanding when you need it, or when the mindfulness practice above is not enough:

Close your eyes and take a calm and deep breath in, then a slow, long breath out. Simply sit, quietly. With your next breath, imagine feeling care, love, a parental sort of love, toward a young pet, or a young person. Just allow the image of a young animal or person to come to your mind, or the words care, love, child. Where in yourself do you feel this care or love? What does love feel like?

Then imagine a friend. Imagine this person, too, feels a similar feeling.

Then imagine someone you don’t know, someone you saw on the street, or in a store. Or imagine someone you disagree with. Imagine she or he feeling love, care, just like you do. They are different from you in so many ways, yet they, too, share this capacity with you. They, too, can love.

This is a simple thing. Yet it is so often lost. Sit for another moment, and find the feeling of love inside yourself. Find the recognition that those around you—no matter how different in some ways, they, too, want to find and feel this love. They share this with you.

*This post was syndicated by The Good Men Project.