The Mindful Empath’s Almanac is a resource to help you collect your thoughts and focus your energy at the beginning of the week, every week of the year. I will choose a quote that is timely and thought provoking for the moment and season. I will provide a short commentary on it from my perspective and use it as a launch point towards further inquiry that I hope will be helpful and encouraging to you.
There will be 4 additional elements that will reoccur for every week. These items correlate to the mindfulness cycle that I have developed as part of my coaching practice. They are intention, meditation, cultivation, and appreciation.
These 4 principles align with the elements, the directional energies, and the suits of the Tarot. This alignment will be helpful when using Tarot as a mindfulness practice, but also as a memory device to help you throughout your day. I will refer primarily to the Rider-Waite Tarot System (RW) when referring to Tarot.
I thoroughly believe this will be a wonderful way to tie in the consistent and common energies that we need to move forward in our day to day lives.
The following is a short description of each of the principles:
INTENTION
An intention is a mental state in which one commits themselves to a course of action. Intention is a mind-state that clearly identifies a desire but does not assume any particular outcome. Intentions are not goals necessarily, and this distinction is important as it frames the action in the present moment. Goals are a destination or specific achievement, while intentions are lived each day. Goals can be important, but for our purposes we are looking to cultivate a mindful awareness of the present moment, independent of attachments to a specific outcome.
For our purposes an intention will take the form of a simple statement rooted in the present moment. For example, “Today, I will eat healthy things” or “Today, I will be patient” or “Today, I will be more mindful of my emotions.” These statements can be used as a mantra throughout your day and week.
Intention as an element of reflection and divination:
Direction: East
Element: Wind
RW Suit: Swords
Overall Theme: Mind + Intellect
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MEDITATION
Meditations, within the almanac, might present themselves as something to consider OR as an actual meditation offered, sometimes both. While the almanac is designed a week at a time, it would be a good discipline to take the meditations offered and practice them daily. Meditation will often cause an emotional reaction, this is good. This principle within the cycle of mindfulness is an important one as it helps us to gain understanding of our inner world and emotional landscape. Meditation sharpens intuition.
The emotional and physical benefits of daily meditation can include:
Gaining a new perspective on stressful situations
Building skills to manage your stress
Increasing self-awareness
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
Lowering resting heart rate
Lowering resting blood pressure
Improving sleep quality
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Meditation as an element of reflection and divination:
Direction: West
Element: Water
RW Suit: Cups
Overall Theme: Emotions + Intuition
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CULTIVATION
The principle of cultivation is tied closely to the inherent human urge to be creative. Creativity helps us to perceive the world around us in new and innovative ways, and will often bolster our empathic concern for others. Cultivating a creative ethic can increase positive emotions, reduce depressive symptoms and anxiety, and improve the function of our immune systems. The Journal of Positive Psychology states that “spending time on creative goals during the day is associated with higher activated positive affect.” (https://diversushealth.org/mental-health-blog/the-mental-health-benefits-of-creativity/)
Cultivating creativity also taps into our need for play. The National Institute for Play underscores the research that already exists on play: “A huge amount of existing scientific research—from neurophysiology, developmental and cognitive psychology, to animal play behavior, and evolutionary and molecular biology—contains rich data on play. The existing research describes patterns and states of play and explains how play shapes our brains, creates our competencies, and ballasts our emotions.”
https://www.nifplay.org/
Cultivation as an element of reflection and divination:
Direction: South
Element: Fire
RW Tarot Suit: Wands
Overall Theme: Creation + Action
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APPRECIATION
Finally appreciation, or perhaps gratitude, is a key element to the mindful empath’s weekly routine. This ideal is an important one as it centers our good fortune and thankfulness on the people and environment around us that makes it happen. Being grateful for ALL of the ingredients that have combined to make us who we are, and for ALL of the twists and turns and stops along the way that have brought us to this present moment, help us to gain a much needed perspective on our present moment.
It’s important to note that we do not only consider the “good” when we practice appreciation, but we also recognize the challenges and dark spots that we’ve navigated as well. This creates an understanding and energy of endurance and resiliency that is incredibly powerful especially when we encounter further obstacles.
Robert Emmons, psychology professor and gratitude researcher at the University of California, Davis, explains that there are two key components of practicing gratitude:
We affirm the good things we’ve received
We acknowledge the role other people play in providing our lives with goodness
https://www.mindful.org/an-introduction-to-mindful-gratitude/
Cultivation as an element of reflection and divination:
Direction: North
Element: Earth
RW Suit: Coins
Overall Theme: Materialism + Practical Matters
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A NOTE ABOUT SHADOW WORK
It is important to note that all of these principles are only strengthened when combined with those challenges or character traits that seem more shadow than light. When we confront, in a kind and curious way, our shadow selves, we gain a more expansive view of our experience and can more adequately navigate the ups and downs in our daily lives. I will intersperse conversations around shadow throughout the weekly offerings.
Hopefully this almanac is a helpful and inspiring tool in your effort to be more mindful in your week. I look forward to sharing these insights with you!