I wish I knew how to get through everything happening in our country and the world right now. It’s intense.
As we recognize Black History Month, there is so much we can learn from the resilience, endurance, and transformation that African Americans have demonstrated throughout history. For generations, they have navigated oppressive systems and, through spiritual and communal practices, built movements that have reshaped society. We can draw on that wisdom today.
The truth is, we need both spiritual grounding and action to sustain ourselves and create meaningful change. This month at All Souls, our theme is Spiritual Practices, and I want to share four essential practices that help us maintain strength, hope, and resilience in these times.
In the face of anxiety, anger, and stress, cooling practices help us calm our minds and center ourselves. Practices like meditation, deep breathing, and centering prayer give us the space to step back, gain clarity, and find peace amid uncertainty.
Howard Thurman, the great theologian who influenced Dr. Martin Luther King Jr., described this as “centering down.” He spoke of listening for “the stillness that the heart makes clear” and finding renewal in quiet moments.
During the Civil Rights Movement, activists relied on cooling practices like prayer and meditation to ground themselves in the face of violence and opposition. They knew that without a centered spirit, they could not persist in the long fight for justice.
Are you taking time to pause? What helps you cool down when the world feels too intense?
At other times, we don’t need to cool down—we need to fire ourselves up. It’s easy to feel discouraged and numb in the face of ongoing struggles, but heating practices rekindle our passion and remind us why we stay engaged.
Throughout history, music, dance, and poetry have fueled movements for justice. Spirituals, protest songs, and collective movement have sustained communities through oppression and hardship. These same tools can sustain us today.
From the songs of enslaved people finding hope in the midst of unimaginable suffering, to the anthems of the Civil Rights Movement, to the music of today that continues to uplift and inspire, Black history shows us that heating practices keep us moving forward.
When you feel worn out, what reignites your passion? What helps you stay engaged in the fight for justice?
Our work is not just emotional or spiritual—it is also physical. Protests, marches, long conversations, even sitting in meditation or prayer all require strength and endurance.
Taking care of our bodies through exercise, stretching, yoga, or walking is not just about personal health—it is about making sure we have the physical resilience to show up fully.
Civil Rights leaders like John Lewis knew the importance of training their bodies to endure long marches, arrests, and sit-ins. They prepared physically for the journey ahead.
How are you preparing your body for the long journey ahead?
We all have blind spots, wounds, and coping mechanisms that shape our actions, sometimes in ways that hold us back. Shadow work is about recognizing and addressing these hidden struggles so that they don’t control us.
When I was young, my parents would fight at night after putting my brother and me to bed. It was loud, scary, and confusing, so we found ways to distract ourselves, to escape the fear and uncertainty. That habit of checking out followed me into adulthood. As I got older, I discovered that alcohol, marijuana, and other distractions could numb me in the same way. I was fortunate not to develop an addiction, but I came to realize that avoidance had become my default response when things got hard. When I got married—thanks to my loving and patient wife—I saw how my tendency to check out was no longer serving me. It was hurting my relationships. So, I had to learn new ways to stay present when things got difficult. That’s shadow work—acknowledging the coping mechanisms that once helped us survive but now hold us back. We all have shadows, and we must bring them into the light.
Injustice does not only live outside of us—it exists within us. If we are not actively working on our biases, our wounds, and our blind spots, we risk perpetuating the very harm we seek to dismantle.
Shadow work often requires support—through therapy, spiritual direction, or accountability groups. What practices do you have in place to shine a light on your blind spots?
We cannot simply seek inner peace without engaging in the world’s problems, nor can we sustain activism without spiritual grounding. We need both.
As Dr. King reminded us, “We don’t want to become adjusted to a maladjusted world.”
And as Kendrick Lamar once said, “Four hundred years ago, as slaves, we prayed and sung joyful songs to keep our heads level-headed with what was going on. Four hundred years later, we still need that music to heal.”
So, I invite you to carry this with you:
And when you struggle, know this: you are not alone. Our community is here to hold you up.
Together, we can create something better—not just for ourselves, but for future generations.
Rev. Dr. Marlin Lavanhar, Senior Minister
All Souls Unitarian Church | Tulsa, OK
www.allsoulschurch.org
