If we want our police to de-escalate…

then we need to do so the same. The adrenaline surge that comes with conflict dulls our perception of our own and others’ pain. It makes us more likely not only to visit harm on others but also to create unwelcome and unexpected consequences in the process. Imagine what would have happened if Jake Lang and his dozen companions had been greeted by, say, 100 calm Minneapolis counter-protestors who stayed in their own lane. He and his sympathizers would have had only a humbling afternoon to show for their efforts. There would have been no violence to divert attention to the real issue.

In order to de-escalate we need to be able to manage the fear and anger we experience in response to hatred and violence. A commitment to nonviolence is both a political strategy and a spiritual stance. Spiritual practices designed to sustain compassion and nonviolence have evolved in faith-based and secular settings across the globe. Extensive research confirms their effectiveness. Here’s one:

Set aside about 15-20 minutes for this practice. There’s no need to be exact. Find as comfortable and quiet a spot to sit as you can manage, or you can do this practice while walking. If you like, have some calming music playing softly.

Consciously place yourself in the presence of the Transcendent as you understand it. This can be the universe, God, Allah, Great Spirit… Again, don’t get lost in a struggle looking for the precise right word. Many of us are a little ambivalent these days.

Notice your current body sensations, and any place where you may be holding tension. Take a couple of breaths, and then let go of some of the tension if you’re able. Don’t get caught up in a struggle about it.

Call to mind someone to ask blessing for. It may be a loved one, or someone you don’t know well, or someone who has injured you or another. If you can’t think of anyone, pick a person who is on the other side of the religious or political spectrum from you.

Imagine you are sitting on a beach, in the presence of the Transcendent. Imagine the person you have in mind is like a smooth rock in your hand.

In your imagination, place the rock on the ground in front of you - and let go of it. For a few minutes, you are choosing to be willing to see the person differently, and/or to have some good thing happen to them. Let go of any temptation to offer advice or try to control the situation.

Now imagine putting your hands behind your back.

Notice your breathing, and then come back to your image.

At the end of your time, you may want to pick up the rock again. Or not.

You can repeat this practice briefly as you go about your day, especially if you catch yourself heading down a nonproductive rabbit hole.

The Buddhist monks currently walking thousands of miles cross country are not relying on sheer grit to see them through. Their commitment to peace is not simply intellectual. Their spiritual practices sustain them.

Peace, for them, is not just the goal. It is the way.

In the Spirit of Dr. Martin Luther King, Jr.