TRUST IN PRESENCE MEDITATION

yes, we are made to connect as humans, but not in the way social media often orchestrates our meetings...

prioritizing friendship groups

a simple way to deal with the ambiguities created by the scale and algorithm of social media, is to prioritize our authentic friendship groups. trust In presence is a meditation that helps embed this knowledge deep into our bodies so we can navigate the ups and downs of social media with more ease.

it is important to recognize that social media today is not only a forum for friendship but also of commerce. it amplifies not only what is true, good, or right, but what sells. throughout our human history, we have reliably thrived in small groups of individuals whose integrity we affirmed frequently, and who all played a part in the social and emotional health of the group, weaving themselves into a fabric far stronger than the threads that made it. this has always been the secret to human thriving.

social media meanwhile, exposes us to the promise of millions of friends, often unreliable and untested, and to the emotional ups and downs of being liked or disliked on the scale of a tsunami. the sheer magnitude of our interaction makes it impossible to verify identities or intent, leaving us disoriented, distressed, anxious, and at the whims of our followers known and unknown, whose comments nevertheless carry the same weight. while we wait for better regulation of social media platforms, we can exercise our agency by understanding the nature of the beast and taming it. we can flex our human muscle and change how we interact with social media on an embodied level.

the trust in presence meditation attempts to restore integrity to the individual and the community through a simple invocation of prioritized presence and trust. It owes a huge debt of gratitude to thich nhat hanh's three touchings of the earth meditation practice.

restoring trust: the meditation

• sit comfortably with one hand on your heart and one on your belly in a gesture of self-protection and self-soothing. you may also do this meditation lying down on your back, with your arms outstretched in a gesture of openness and trust.

• begin the meditation by bringing to mind your closest family and friends, the bedrock of your friendship group. these may be your mother, father, your children, grand parents, brothers, sisters and lovers, even your pets. anyone whose love is unconditional belongs in this group. bring the faces and names of each in focus, one at a time. repeat 'i trust in your presence' to each of them in turn, holding their vivid image and the feelings of safety, trust, and comfort their presence evokes in you. take as long as you like, letting the reassuring weight of their presence seep into you. only then move onto your next circle of familiarity and comfort.

• the second circle can be other friends you hold dear, neighbors, work colleagues, coaches, teachers, helpers, doctors. anyone to whom you feel a real connection and sense of gratitude for the gift of their friendship. let their presences seep into you as well, repeating the same phrase  'i trust in your presence'. keep spending time envisioning each in as much detail as you can, but also acknowledge when their images begin to blur or you can no longer remember their names. this is natural, and important to register, as you move beyond the first intense and unshakable friendship group. give this group a smaller portion of your attention and hold their images in your mind for less time. assign less weight to their presence in your mind.

• lastly, acknowledge your followers on social media. thank them for being there for you, but also acknowledge your distance from them, despite the sense of familiarity and connection you may feel towards them. smile and let their images dissolve. your meditation is now complete, and you can begin to re-engage with social media if you choose, or repeat the meditation a few times to really feel the differing weights of your friendships and level of trust register in your somatic awareness. 

meeting social media with resiliency

when you do return to social media, do so with your eyes open, your mind engaged and your emotions in balance. your interactions can now be built on a firmer foundation. you now know who your true and reliable friends are in your bones, whose opinion really counts, and which voices of negativity you may wish to tamp down.

begin scrolling again, this time with more intention and purpose. repeat the meditation if you find your anxiety levels rising again as you interact with social media. STOP AND REPEAT THE MEDITATION when that happens. know that this is a process, and that eventually you will reach equilibrium again. social media is a powerful tool, use it to your benefit, don't let it use you.