Exercises for Building Resiliency
Every Superhero needs to replenish their physical, emotional and mental reserves. Here are some simple exercises which provide a little pick me up. They can be done by anyone, anywhere, at any time. Power UP!
For personal replenishment
The following exercise was developed by Lee Harris. It is especially helpful if done with intention and care.
"If you are trying to recover from something or replenish yourself, place a hand on your heart and say to yourself, “I give myself my own love.” It is a powerful statement. I give myself my own love. Some of you will feel it going through the hand back into the heart recycling what it is you send out. A lot of love escapes your body from this point, so send it back in.
The heart is a magnet when it is full. Think about that for a second. Think about the times in your life when you are greatly in love with a person, a project, or your own experience of life. Everything flows. The colors are more vivid. The light is brighter. You are your own master of your heart, and the fastest way to feed it is through yourself."
For opening the heart
This meditation can be done alone, with a sidekick or with an entire league of Superheroes. It can be used to better relate to and understand a situation, person or nemesis.
Take three or more deep breaths. Imagine that you are breathing through your heart. Concentrate on the expansion during inspiration and and the relaxation during exhalation. Then, bring to mind a friend, loved one, stranger, adversary or group of people. Imagine them in front of you. Visualize them as best you can. And, really look at them, try to feel that they are there.
Using the list below developed by Ram Dass, select phrases that resonate with you. You may choose to read/use the entire list the first time, and later select appropriate phrases for your situation or develop your own. With your person(s) in mind, silently repeat the phrases with attention and feeling. (If your mind wanders or you become distracted by thoughts, just revisit the feeling of your heart breathing and pick up the meditation where you left off.)
Just like me...
This person has a body and a mind, just like me.
This person has feelings, emotions, and thoughts, just like me.
This person has experienced physical and emotional pain and suffering, just like me.
This person has at some time been sad, disappointed, angry, or hurt, just like me.
This person has felt unworthy or inadequate, just like me.
This person worries and is frightened sometimes, just like me.
This person will die, just like me.
This person has longed for friendship, just like me.
This person is learning about life, just like me.
This person wants to be caring and kind to others, just like me.
This person wants to be content with what life has given them, just like me.
This person wishes to be free from pain and suffering, just like me.
This person wishes to be safe and healthy, just like me.
This person wishes to be happy, just like me.
This person wishes to be loved, just like me.
Now, allow wishes for well-being to arise:
I wish this person to have the strength, resources, and social support they need to navigate the difficulties in life with ease.
I wish this person to be free from pain and suffering.
I wish this person to be peaceful and happy.
I wish this person to be loved . . . because this person is a fellow human being, just like me.
When you are done, give yourself a hug, Superhero!
the energy of the body and focusing
Qi-gong is like a moving meditation. It is an ancient practice of movements used to build health, heal injuries and pain, reduce stress and anxiety, and promote longevity and vitality.
Qi-gong is easy to do and easy to learn. It requires no special equipment, just you. It can be done alone, with a sidekick, your nemesis or with an entire gang of Superheroes.
Qi-gong practice enhances physical and mental health. Consistent and focused practice can increase your energy, improve your memory, reduce stress, and help you sleep better. Powerful benefits for every Superhero on the go!
For more instructional videos visit
Qi-gong for Vitality You Tube channel
Jeff Chand, Qigong for Vitality