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

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GRACE Meditation: Build Resilience with Mindfulness