The GRACE model

Written By Lisa Vratny-Smith

These last few days have been difficult as we watch our government escalate the level of overt violence both at home and abroad. In the midst of our need to stand against injustice, we must continue to care for ourselves. The GRACE Model by Roshi Joan Halifax can guide us in how to support those around us without losing ourselves. Whether this is an individual in front of us or the situations we are watching and listening to on the news, grounding ourselves and focusing on what we can do in the moment is where our power lies.

  • G is Gathering our Attention, taking a breath, grounding ourselves, and focusing on where we are in this moment. 

  • R is Recalling our Intention, what is our intention of being here for this person or situation. 

  • A is Attuning to self and other, checking in with ourselves and tuning into the other.

  • C is Considering what will serve the person or situation in front of us. Not what will fix or change or rescue, but what will serve them.  We may ask what they need, we may offer an idea, we may just hold the space and BE with them.

  • E is Engaging in that service and Ending when the situation or crisis is over...letting go of the stress or worry related to it..letting go of the sense of responsibility for the other person.

    (adapted from Standing at the Edge by Roshi Joan Halifax)

This practice has served me well over the years and I hope it will bring you a sense of both groundedness and empowerment as well.

Please join me for Saturday Morning Yoga via Zoom at 8:30 AM MT as we show up for ourselves on the mat and care for ourselves with lovingkindness.

Dates for Full Moon Sound Baths for the winter and spring are below, so add them to your calendars! I will also be hosting a Spring Renewal Afternoon Retreat on March 28, 2026.

Mindful Self-Compassion 10 Week Course will run Wednesdays, February 11 - April 22, 2026 via Zoom from 6-8PM MT. Investment $500.

REGISTRATION is OPEN for my Spring Renewal Yoga Retreat for Women April 24-26, 2026. Treat yourself to a weekend of connection and renewal through yoga, meditation, time in nature, sound healing, and rest. Cost based on your room choice (options available on the website). Email lisa@findingthebalancewithin.com to reserve your spot.

Registration is open for next summer’s Mindfulness Retreat for Educators. Space is limited, so sign up early!

UPCOMING EVENTS:

Remember to check out the FTBW Gear page and order your Finding the Balance Within, LLC logo gear. I love mine! Get yours and join the fun!

I would love to offer you an individual or group Reiki and/or Sound Healing session to support your own wellness journey. Contact me for scheduling options - lisa@findingthebalancewithin.com. Gift certificates to share with others are also available.

As always feel free to practice with previous recordings of Saturday Morning Classes as well as Evening Chair Yoga on my Youtube channel.You may also enjoy a growing variety of meditations I have available on the Insight Timer app that you can access for free, the latest is a Chakra Clearing Sound Bath. I’d appreciate your offering a rating on the meditations as well. Additionally, my friend Kate continues to offer live online classes Monday and Wednesday mornings from katekelly.yoga.

May you be safe, may you be happy, may you be healthy, may you live with ease. ~ Lisa ♥️

Lisa Vratny-Smith
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