Darfur Fast for Life

We fast in solidarity with the hungry and starving in Darfur and for lasting peace in Sudan
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A Breakfast Meditation

April 30, 2009 By: Admin Category: Gretchen Steidle Wallace

This morning I decided that each day of my fast I would do two things – one personal and one for social change. I invite you to join me:

1) A breakfast meditation: During the time you might normally have breakfast, consider doing a 5-10 minute meditation. It will help clear your mind and bring awareness to your connection to those suffering in Darfur. Here is a short explanation on how to do a meditation. I will later try to record this as a video that it can serve as a guided meditation while you actually sit:

Sit cross-legged on a mat, pillow or carpet or sit in a chair with your two feet on the floor. Rest your hands with palms down on your legs or loosely together in your lap. Try to sit in a way that is noble, with your spine straight, as if there is a string pulling on you from the top of your head. Now, close your eyes. Draw your attention to your breath. Take a few deep cleansing breaths, and then relax your breathing. Try not to hold your breath or even pause between the in-breath or out-breath. Notice where they connect if you can. Take a few moments to bring exquisite focus to just your breathing. If a thought arises, just notice it. Say to yourself “there is a thought” and then let it go and refocus on your breath. Next, bring your attention to your body. Feel your sitting bones placed firmly on the earth or your chair. If on a chair, feel your feet planted squarely on the earth. Feel this connection with the planet and other people walking on this same soil. Draw your attention to your face and release any tension in your forehead and jaw. Next, draw your attention to your neck and shoulders and release any tension you find there too. Keeping your spine straight, release any tension in your back, arms and legs. As you sit relaxed and breathing, take note of what you sense in your immediate environment – the temperature, smells, sounds, any breeze passing over you. Now notice your internal emotional space. What are you feeling right now? Allow these emotions to arise and bring to you any wisdom or clarity. Do not try to push them away if they are uncomfortable, just be with them.

As you completely embrace your self as mind, body and emotions, allow your attention to consider the people suffering in Darfur. Drop for now all defenses and open to your knowledge of that suffering. Let it come as concretely as you can…concrete images of your fellow beings in pain and need, in fear and hunger, in IDP and refugee camps. Relax and just let them surface, breathe them in…the vast and countless hardships of our fellow humans. Notice how this affects your body, breathing or emotions. Just be with that awareness without too many thoughts. Breathe in that pain like a dark stream, up through your nose, down through your trachea, lungs and heart, and out again into the world yet…you are asked to do nothing for now, but let it pass through your heart…keep breathing…be sure that stream flows through and out again; don’t hang on to the pain…surrender it for now to the healing resources of life’s vast web. If you experience an ache in the chest, a pressure within the rib cage, that is all right. The heart that breaks open can contain the whole universe. Your heart is that large. Trust it. Keep breathing. Shantideva, the Buddhist saint, guides us by saying: “Let all sorrows ripen in me.” We help them ripen by passing them through our hearts…making good, rich compost out of all that grief…so we can learn from it, enhancing our larger, collective knowing.

Now, as you breathe in, imagine that you are breathing in the brightest light into the crown of your head and down your spine into your sitting bones that are touching the ground. When you breathe out, let that light flow back up your spine again into your heart and then let it radiate outward to the people of Darfur. Let it radiate out to those who are perpetrating the genocide. Let it radiate out to the decision-makers who are paralyzed with fear, apathy or indecision. Continue this light-breathing until you feel a sense of peace and completion, that you no longer hold onto any anger, grief, pain or suffering. Open your eyes.

2) An act of social activism: Each day following your meditation, take the time to do one act of social activism for Darfur. Take a look at the Act Page of this site and then call the White House, text Secretary Clinton, contact the media or email your friends and family.

Each day approach this fast from the inside and the outside.

1 Comments to “A Breakfast Meditation”


  1. Patton Chiles says:

    Dear Gretchen and All –

    My heart and spirit are with you! I will forward this to the people who were in the cast of COMPLACENCY OF SILENCE: Darfur.

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