GRACE Meditation: Build Resilience with Mindfulness

The G.R.A.C.E. Meditation Practice for Resilience

In a recent Mindful Live session, Michelle Maldonado and Heather Hurlock shared this powerful mindfulness tool for navigating divided times. The G.R.A.C.E. practice - created by Buddhist teacher Roshi Joan Halifax - offers a structured approach to mindful awareness and emotional resilience.

What is G.R.A.C.E. Meditation?

G.R.A.C.E. is an acronym for a 5-step mindfulness practice that helps you:
- Center yourself in the present moment
- Clarify your intentions
- Develop self-awareness
- Practice compassionate action

Watch the GRACE meditation video guide

Step-by-Step G.R.A.C.E. Meditation Practice

1. Preparation

• Find a comfortable seated position
• Place feet flat on floor (if sitting in a chair)
• Elongate your spine
• Choose alert relaxation
• Option to close eyes or soften gaze

2. G - Gather Your Attention

• Focus on your breath (sound or sensation)
• Alternatively focus on an object or sound
• Establish a "home base" for your attention

3. R - Recall Your Intention

• Bring to mind your purpose for practicing
• Examples: openness, resilience, self-care
• Set intention like planting seeds
• Release focus after setting

4. A - Attune to Self and Others

Self-Attunement:
- Perform brief body scan
- Notice sensations (tightness, tingling, neutrality)
- Label what you feel

Other-Attunement:
- Expand awareness to those around you
- Recognize interconnectedness

5. C - Consider What Would Serve

• Reflect on true self-care needs
• Remember: "You can't pour from an empty cup"
• Identify support for resilience

6. E - Ethical Engagement

• Determine one wise action
• Commit to first step
• Notice how this feels

Closing the Practice

• Feel feet on floor
• Notice body in chair
• Open eyes when ready

Why Practice G.R.A.C.E. Meditation?

This mindfulness technique helps:
- Reduce stress and anxiety
- Improve emotional regulation
- Strengthen focus and clarity
- Enhance compassionate action
- Build resilience in challenging times

Related Mindfulness Practices:
- Turning Awareness into Action
- Tips for Better Sleep
- Women's Mindfulness Meditations