Both politically and seasonally, we’re entering the darkest time of year for those of us in the northern hemisphere and the US. The winter solstice is this week, along with several other seasonal and spiritual holidays. And in the next year, next month, a new political reality arises, filled with so many unknowns and threats, threats that might convince us to physically or emotionally emigrate from the new reality in the US. So, are there any gifts we can give each other to help us survive the coming years? And to find the awareness, the strength to better perceive opportunities for appropriate action and better take care of ourselves and our loved ones?

I would like to suggest a different sort of holiday gift, a gift of resources, programs to listen to, books to read, different emotions to share to strengthen ourselves, our friends and others. The first is difficult right now for many of us⎼ gratitude. With so many threats and unknowns staring us in the face, we might ask what do we have to be grateful for?

I was driving home earlier in the week listening to Here and Now on NPR, and there was an interview with Monica Bartlett, Professor of Psychology of the Positive Emotion and Social Behavior Lab at Ganzaga University. She spoke about how gratitude can be healing in times when we’re frightened and feel isolated and powerless. We all share a negativity bias. We tend to think first about our safety, more about what might hurt us than what might uplift us. And this negativity just enhances our fear. In contrast, when we feel gratitude, we feel more powerful and capable. And when we care for others, it’s easier to feel cared for.

Professor Bartlett suggests practices like pausing near the end of the day and writing down 3 things we’re grateful for, no matter how small, and recognizing who we interacted with or why that event happened. This can include a person we know well, or the person at the supermarket who showed us where to find what we were looking for, or a pet. Their research showed such a simple practice highlights the connections between ourselves and others, the good others bring to our lives, and the power in relationships to better the world.

Then there’s compassion⎼ it’s such a powerful source for freeing ourselves of suffering. One day as I was meditating on compassion, by doing a Buddhist practice of taking a moment to stop what I’m doing, sit down in a quiet space, and saying to myself “may I be happy, may X be happy. May I be healthy, may X be healthy. May I be at peace, may X be at peace. May all beings be free of suffering.” And I just felt the breathing, in and out. And suddenly, my problems, worries, and plans stopped repeating themselves in my mind. There was a silence so deep no thoughts appeared, yet nothing was missing.

Compassion goes beyond empathy, to not only recognize the suffering of others, or myself, but a readiness to act to reduce that suffering. Meditation teacher Sharon Salzberg points out it’s the opposite of passivity. It readies us to act in recognition of our interdependence, our shared presence in the world, and for the benefit of all. Of doing whatever we feel ready to do, to help a neighbor in need, or to support or start a political action to help millions in need.

A third recommendation returns us to the healing power of a pet, or to the bond with or care for another being…

*To read the whole post, please go to The Good Men Project.