Inner Work Exercises and Meditations During Corona: Part 2

4.24.20

Dr. Zwig

Good morning!

Let’s start the day with thanks, compassion, and mindfulness.

Thanks for the many people putting themselves on the line to help solve this crisis.

Compassion for the vulnerable, stricken, and struggling.

A simple mindfulness meditation:

Get comfortable and close your eyes.

Breathe deeply and slowly.

Come into the present moment.

Gently observe / witness your perceptions.

Be the solid container that can carry all that you’re experiencing these days.

Be the loving, supportive parent holding your process.

Recognize that you’re way bigger than your momentary states of mind.


Dr. Zwig

Every spiritual tradition has methods for “stopping the world," meaning ceasing your habitual ways of relating to yourself and your environment.

Meditation, fasting, prayer, purification ceremonies, and many other methods have been used since the dawn of time.

They halt your internal dialogue, alter your sense of self, and wake you up about life.

Mother nature has forced us to stop the world, and go inward.

It’s time to reassess who we’ve been, re-vision ourselves, and change how we relate to our fellow humans.


Dr. Zwig

There are two aspects of our current crisis: One is its effect on us as individuals, and the other is its effect on the world.

How can we address both aspects?

As an individual, recognize this as a wake up call for your personal life.

If you had a month to live what would you need to wake up to in yourself and your relationships?

Fears don’t only alert us to physical dangers, they also shake us up in order to push us to change our priorities, values, attitudes, and behavior.

As a member of the world community, recognize that even if you’re young, healthy, optimistic, and fearless, you should practice social distancing to protect the vulnerable.

Also, if you have a bit of extra cash donate to a food bank or a shelter.

We’re in this as individuals and as a community.

Stand strong, work on yourself, and do what you can to help the world.


Dr. Zwig

Loneliness is an experience of disconnection, but it’s not always people we lack connection with; sometimes it’s something within ourselves we’re alienated from, and this can make us feel lonely too.

Oftentimes we use distractions, including relationships, to avoid having to deal with this inner disunion.

Begin by connecting with the part of you that’s confident and knows you can get through this difficult time, even if it’s just 1% of you.

Amplify this strong part of you by working out, doing breathing exercises, taking cold showers, and journaling about your strengths, and the victories you’ve had in your life.

Next, meditate on the lonely part by welcoming and accepting it, going into it, observing and studying it, but not identifying with it.

People say, “I am lonely,” in the same way, they say, “I am Mary,” meaning they wholly identify with it.

This traps you and make it difficult to change your state of mind.

Instead of saying, “I am lonely,” say, “I have a lonely part of me.”

Then you can relate to this lonely part from the stronger, more confident part of you.

Ask the lonely part what it needs from you.

If it’s just contact with others, try relating online, but this may not solve the problem.

Go deeper into the process by imagining the type of connection you long for.

Vision and feel what it would be like.

What state of mind does it put you into?

This isn’t only something you can experience with another person—it’s an inner state of awareness and self love you can own!

Practice living this experience within yourself.

Fate and your process are asking you to raise yourself to a higher level by integrating the relationship connection you seek as an inner way of being.

Now is a great time to practice this.

Before you know it, things will be back to normal, so don’t pass up this chance to grow.

You’re awesome and you're going to make it!



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