When the world around you feels uncertain or overwhelming, it’s easy to lose your inner sense of hope and your will to persevere. This simple contemplative practice can help you reconnect with your inner strength, find clarity in your values, and take meaningful steps toward a brighter future—even when it feels as though the world is working against you.
1. Ground Yourself in Presence
Find a quiet space and take a few deep breaths. Feel your feet on the ground and your breath moving in and out. Let yourself fully arrive in the moment, anchoring your awareness in the here and now. This simple act reminds you that, even in the face of chaos, you have a center.
2. Name Your Strengths
Think of a moment in your life when you faced adversity and persevered. If you’re having difficulty thinking of one in the moment, choose the example of an inspiring figure whose strength and hope resonates with your spirit, and consider their example and how it applies to your situation.
- What strengths did you/they draw on?
- Who or what supported you/them?
- How did your/their values guide you/them through?
Write down the words or memories that come to mind. Let them remind you that even in the face of challenges, you have the capacity to endure and adapt.
3. Connect to Your Ideal Vision
Hope is fueled by purpose. Take a moment to reflect on what truly matters to you and what you really want to change.
- What kind of world do you want to help create?
- How would that world feel to live in?
Visualize that future as vividly as you can. Then ask yourself:
- What small step could I take today to move in that direction?
- Who can I connect with to help me bring that vision to life?
Change starts with small, intentional actions and a will to act. Once you feel you’re able to see this vision and identify steps to take, sit with this for a few minutes. See yourself going through the actions to make this first step happen.
Sharing this intention with others and acting together, even in small ways, helps to create change in the world. See the person you will connect with and hear in your mind the conversation you will have with them. See yourself working together with them, full of energy and hope.
4. Find Gratitude in the Now
Even in difficult times, there are always things worth cherishing. Reflect on three things you’re grateful for right now. They might be personal comforts, relationships, or moments of kindness you’ve seen. Let yourself feel the warmth of gratitude as you acknowledge them. These things and people you are grateful for are sources of strength that you can build on.
5. Affirm Your Agency
Close by affirming your power and resilience. Say this, or your own version, aloud or silently:
- “I am not powerless. My actions, however small, have meaning.”
- “I stand firm in my values and take steps toward what matters.”
Let this affirmation remind you that even when systems feel overwhelming, your choices and courage ripple outward.
When you feel ready, rise and take the actions you have visualized in this practice. Resolve to continue this practice, and to take conscious actions, however small, on an ongoing basis to bring your vision into reality.
Remember: Authentic hope doesn’t come from ignoring or distorting reality. A true and empowered hope comes from facing reality with courage and a belief in possibility and the strength of your values. When you feel overwhelmed, returning to practices like this can remind you of your power, your purpose, and the strength found in community and small, meaningful actions.
