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     In times of physical distancing, my feeling is that the world is inviting us for introspection. It’s an opportunity for us to watch our anxiety, our fears. It’s time to observe our thoughts, to cultivate self-compassion, because yes, we’ve never been through a phasis like this. And it’s ok to feel unbalanced in uncertain times. It’s also a request to practice compassion for others.

Today, our CEO Rafaela Rolim shares a reflection about the current times. Read more and learn about Tonglen meditation, also known as “taking and sending”.

In times of self-isolation my feeling is that the world is inviting us for introspection. It’s an opportunity us to watch our anxiety, our fears.

It’s time to observe our thoughts, to cultivate self-compassion, because yes, we’ve never been through a phasis like this. And it’s ok to feel unbalanced in uncertain times. It’s also a request to practice compassion for others. Because self-isolation and social distancing are not about us; it’s about the elderly, the ones with preexisting conditions. It’s about our healthcare system and protecting our society.

The world is encouraging us not only to be worried about ourselves and our family, but with our global community.

It’s becoming clear to all of us that we are all in the same boat. This boat is called Earth. A virus identified in China has spread to most countries all over the world. Suddenly, with a couple weeks of time difference, we are all sharing the same worries and precautions.

We are together on this!

For their health and safety, border closures and following the health officials recommendations, our students started to cancel, many of those who were in Brazil have decided to return. But we are not alone on this. It’s happening with every single institution which operates cultural exchange programs. 

When we detach from our problems and we look in perspective, observing that other people are going through the same, we are practicing compassion.

Abroad or back home, citizens from various countries are experiencing self-isolation. So we started to think at our office (home office now) how can we support our Global Community. 

I believe cultural exchange is an opportunity of self development and personal growth. Over the past 14 years I’ve been studying multiple tools to facilitate these learning experiences. To help students and our team to deal with anxiety, to map their strengths, to communicate more effectively with those who have different backgrounds.

So we decided to start sharing some of the tools and resources we have learned and practiced. We believe that’s the best way we can contribute to our global community right now.

As for compassion, our recommendation is to meditate. There is one meditation specifically which we would like to share. It’s called Tonglen meditation:

Also known as “taking and sending”, Tonglen meditation basically consists on breathing in, taking the sufferings, and while breathing out, sending whatever people need to heal. 

You can start by doing it to yourself. While you breath in, imagine a dark cloud which represents your suffering. As it reaches your heart, this cloud is transmuted into light. Breathing in what is worrying you, breath all positive energy.

Then, continue to do it expanding your desire for others. Those who are sick, who are afraid to lose their jobs, who are suffering from fear or anxiety.

Tonglen is a great practice of compassion because in this process, we liberate ourselves from selfishness. We practice caring and loving ourselves and others. 

You can practice it with the guidance of Pema Chodron, one of the spiritual leaders we highly admire.

Find a comfortable position, preferably seating upright. Listen to it and think about the whole world.

You are not alone on this.

We are all on the same boat.

Rafaela Rolim

Brazilian Experience’s CEO.