Sharing our latest wellbeing tips for war widows, defence and veteran families
There are benefits in slowing down long enough to notice what we’re actually feeling. For war widows, defence and veteran families, life can move at a pace that leaves little room for reflection, and the weight of grief, service, or change can make emotions harder to name. But this doesn’t mean we can’t find our way back to ourselves.
This month’s tips, drawn from our latest Wellbeing Newsletter, invite you to explore awe and wonder through Brené Brown’s Atlas of the Heart, and to practice RAIN meditation as a way of meeting yourself with compassion.
Finding awe and wonder in everyday life
In Atlas of the Heart, Brené Brown describes awe as the feeling of encountering something vast that expands our perspective, while wonder invites gentle curiosity and noticing. These emotions are essential to the human experience and lead to moments of learning, connection, and meaning-making. When life gets tough, awe and wonder serve as a powerful reminder that glimmers of beauty and life can still be found even in the darkest of spaces and times.
Researchers have found that awe and wonder encourage us to value what often goes unnoticed in everyday routines such as the warmth of the sun on our back on a cold winter’s day, the stillness and resilience of nature with each passing season, the vibrations of music in our bodies, the way our senses can recall distant memories when stimulated, and the kindness of a stranger who smiles a simple hello. Simple practices such as short pauses, mindful walks, creative expression, or reflective conversations can help gently open space for these feelings without pressure or expectation. These quiet glimmers when noticed, can support growth, change, and overall wellbeing.
How awe sits alongside grief
Awe and wonder do not take away from pain or struggle. Rather they sit alongside and offer a moment of grounding and redirection where the body can soften and the mind open to new perspectives. This approach supports healing in a quiet, compassionate way allowing space for pause to reground and zoom out to allow the bigger picture to appear. If you are interested in exploring these ideas further, please register and come along to our next online writing through grief activity. To explore this topic further, view this article.
Self-care through meditation
We may all experience feelings of stress, anger, overwhelm and anxiety. We can also experience negative thoughts about ourselves, our feelings or our experiences. But it is important to remember, no matter what or how we are feeling, we all deserve our own compassion and care. RAIN meditation is a mindfulness exercise, that you can use in difficult or stressful times. The acronym RAIN, stands for Recognise, Allow, Investigate and Nurture.
RAIN meditation can help you focus on the present moment and cope with uncomfortable thoughts and emotions. This exercise supports us to find self-compassion and learn how to be kind to ourselves. It can help when we encounter challenging experiences and assist us to use a mindful and non-judgmental approach.
Working through the four steps
To begin this exercise, you may lay down or sit in a comfortable position, in a quiet environment. Close your eyes and take slow, deep breaths. Next, follow the steps below:
Recognise: Recognise your feelings, thoughts and physical sensations in the present moment. Identify and name your feelings silently or out loud to yourself.
Allow: Allow your thoughts, feelings and sensations to exist, come and go. Let go of any judgement you may be holding towards them. It is okay to feel however you feel in that moment, and you can tell yourself, “This is how I feel right now and that is okay”.
Investigate: Investigate where these thoughts and feelings are coming from, and what are they trying to communicate. Investigate your vulnerable thoughts and reflect on what they need, such as forgiveness, acceptance, belonging and love.
Nurture: Be kind towards yourself, your thoughts and your experiences. Give yourself comforting messages such as, “You are okay” or “I am worthy”. Think of friends, family members, pets or spiritual figures and imagine their love flowing towards you. Allow yourself to let in healing and compassion until you feel calmed and grounded.
To finish this exercise, take three more deep breaths and continue to be kind and mindful to yourself through the day. It is okay if you find this exercise hard, confronting or uncomfortable at first. If this exercise brings up feelings too big or overwhelming, it is okay to pause. It can sometimes be hard to engage in self-care, however, by regularly doing this exercise, even for short amounts of time, it may facilitate healing, self-love and compassion.
To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter.
You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.
