A Community Ofrenda of Love and Support

(Or “A Raza Mental Health Toolkit”)

LINK TO POEM - https://lp.constantcontactpages.com/cu/9wJ8ZGk/anonymous

Ometeotl 

While a toolkit gives concrete suggestions, this Institute ofrenda is “both/and” with concrete suggestions as well as calling on our sacred armas (our cultural, spiritual, psychological strengths). We include here our collective palabra offering reminders of the importance of connection.

These are offered by members of our Council of 13 with the purpose of calling attention to both our mental health/well-being and the psychology of our identity; the importance of (re)connecting to the strong, wise, sacred roots of our lineages. These positive, rooted connections help open a steady path toward our collective Liberation and Healing. 

Introduction to Our Ofrenda

Comunidad Querida, Comunidad del Sol, Comunidad de Maiz, 

     We’re here again. In a difficult time in history, in the long story of our peoples.  Our communities have lived through things this terrible and worse before.  They have (We have) summoned the collective community resistance and transcendence and transmutation and transformation and revolutionary wisdoms time and time again.  We only forgot that a little bit.

    We forgot that we’re more formidable than these things. We forgot that we can do hard things. Not exhausting things for deadlines and small paychecks, but hard work toward the well-being of our families, our Selves and our communities. Before…We didn’t charge each other for this and that…. because we all gave to each other. We were raised with “El Dar”, the great, harmonious ancestral philosophy of….giving and receiving.   It was much more in good balance. It felt good in our pancitas and corazones.  We lived in our communities where we could share. They hadn’t separated us from that yet, making us think that their ways were better. They hadn’t taken neighborhoods like that away yet through gentrification either. We sat on the porch more and cut open sandia o nueses and we talked with our neighbors that walked by.  We laughed until our stomachs and our faces hurt.  We gifted what we had to each other. 

In remembering this, we can remember that We’ve Got This. We’ve got each other. I know this Ofrenda is supposed to help us be well and help us heal together. This isn’t the easiest of tasks, but I know it will help us immensely. It will feed our spirits, our ancestors and our descendants.  Hasta pronto mi gente, see you along my journey on this earth walk together. Ometeotl

13 Ofrendas of Connection

Ofrenda 1

Fear is an experience that impacts our mind, body, and spirit--but so is joy. Yet, in times of fear and chaos, it can be hard to feel any joy; we may even feel guilty when we crave enjoyment. We all need joy, especially in the darkest of times. Play is an embodied way we can reconnect to our joy; let the things you loved as a child help guide you. Whether its spinning around on the grass in the sunshine, singing out loud to your favorite song, or making gorditas out of mud--the more you can incorporate and move your body, the deeper the impact on your being. Whatever you loved playing at as a child, do that! Enjoy and play! You may even want to invite others to join you and play, too. Radical joy can be a profound experience that helps us tap back in to ourselves, provides a much needed break, and revitalizes us, mind, body, and spirit! 

- Jessica Dominguez, LMFT

Ofrenda 2

With Gentleness & Ease, I invite you to create an altar in your home honoring the sacred elements & other talismans that heal you. I encourage you to light sage, palo santo, or incense every morning, sending out a prayer for yourself, your familia/framilia, your town, your state, our country, the planet...visualizing that the smoke sends out our collective prayers of liberation. Smudging your mind/body/spirit to prepare for the day ahead...at night before going to sleep I invite you to send out a prayer of gratitude for another day of life. May we all-ways be reminded to have reverence for La Vida. Ometeotl.

-Dra. Dulce Lopez, PsyD, Clinical Psychologist

Ofrenda 3

When we are overwhelmed with grief and/or anxiety about what tomorrow brings, we might be tempted to do more. That little voice inside us might say, "work harder, keep fighting, don't quit now." And while that vocecita comes from a place of resistance, sometimes it's OK to do less. Or to do nothing at all. Rest is also resistance. If it's possible, work one hour less, take a nap, or just don't work as hard as you always do. Haciendo menos (o nada) is not laziness - that's what white supremacy and capitalism wants us to believe. Rest is nourishing, nurturing, and necessary for healing our wounds—physical, psychological, and spiritual. Descanza, mijita/o/x, descanza. Ometeotl

- Dr. Azucen Verdin, Faculty, Human Development & Family Studies

Ofrenda 4

Blast music. Y la toco fuerte. I ask you to not wait until cleaning day to put music on so that it gets you through it, but so that your home can feel the vibrations of joy, happiness and movimiento urryydayyy! It doesn’t have to be joyful, party music, it can be a deep-soul hearted song. Quien sea, Daddy Yankee or Los Bukis, just play it, and play it loud so you feel it at the core of your lungs and Corazon.

-Andreina Zamudio, LCSW

Ofrenda 5

I share the gift of discernment when community building. We may feel alone and fearful of what will come during this time. I recommend finding and building a community that feels safe and loving. As a Queer Chicana, I found community and connection with other Latine social justice-minded Queer folks in the community. Being intentional about building community and finding trusted relationships is key. While this is easier said than done, you can start by joining spaces you feel particularly interested in and meet people with whom you share common ground. Listen to your body and spirit when interacting with others, and notice if you can be yourself around them. While building community takes time, putting in the time can bring you the support you've been searching for. You are not alone, and you can find the support you seek. 

- Madeline Ofina, Ph.D., Clinical Psychologist

Ofrenda 6

Every Culture has a Drum

Connect to a drum during these stressful times. Drumming is ancestral and can be a powerful grounding tool that helps release tension and restores balance. The rhythmic beats create a meditative state, calming the nervous system and promoting relaxation. Drumming also provides a physical outlet for stress, allowing emotions to be expressed in a nonverbal, healing way. You can use your body if you don’t have a drum. Start by tapping rhythms on your chest, thighs, or hands. You can follow your heartbeat as this is your internal drum. The vibrations and steady pulse, whether from a drum or your own body, help synchronize the mind and body, fostering a sense of connection, resilience, and inner peace.

• Jesus Solorio, LMFT

Ofrenda 7

As a Community Psychologist, we see the impact of society-level factors that impact our wellbeing. (e.g., structural racism and inequality, history of intergenerational trauma, etc.). It is for this reason I believe we need to create alternative spaces to create new worlds that allow us to connect to each other and that connect us back to the power inherent in our spirits and bring us deeper into relationship with all other life. I have referred to these alternative spaces elsewhere as “Sacred Cenote Spaces Nurturing Heart-Centered Collective Transformation”. May we all find sacred cenote spaces to nurture our heart’s energía.

-Tiffeny R. Jiménez, Ph.D., Faculty, Ecological-Community Psychologist 

Ofrenda 8

When the challenges of being human seem insurmountable- like when the world feels so scary I can't breath, or I feel like I need a miracle to solve a problem that doesn't seem to go away, or my day-to-day responsibilities feel like a giant ball sitting on my chest, I honor my connection to the universe/cosmos. I take a few minutes out of my day to talk to grandfather sun or grandmother moon. I imagine that my grandparents are shining their light on me and I talk to them.  Sometimes I sing a canto ( "papa sol" ) to the sun and thank it for giving me another day. Or I thank the moon for shining on me and blessing me with her unconditional love. Their energy helps me feel safe, protected and grounded, and my connection to them reminds me that my humanness is only a tiny part of something much larger. It is in these moments that I remember that I am not alone because I can always count on the sun and moon to shine their light on me... whenever I need them.

• Cynthia Arreola, MSW, Co-founder, H + Soul, LLC  

Ofrenda 9

Our ancestors have always carried wisdom for survival, healing, and liberation—one of the simplest yet most powerful tools we have is with us at all times: our breath. Breath practices are not just individual acts of care; they are communal, ancestral, and revolutionary. When we breathe with intention, we honor those who came before us and those who will come after. An encouragement would be to align our breath with the four directions so that we may reconnect with ancestral strength, call in support, and ground ourselves in resilience.

Four Directions Breath

Find Your Space: Sit or stand in a comfortable position, preferably outside or near an open window. Feel your feet rooted to the Madre Tierra

Set an Intention: Close your eyes and take a moment to acknowledge your ancestors. Set an intention for your breath—protection, strength, clarity, or healing.

Breathe with the Four Directions:

Face East → Inhale deeply through your nose for 4 counts, welcoming clarity and fresh energy. Hold for 2 counts. Exhale through your mouth for 6 counts, releasing doubt.

Face South → Inhale deeply, drawing in courage and vitality. Hold for 2 counts. Exhale fully, letting go of fear.

Face West → Breathe in slowly, inviting emotional balance and ancestral wisdom. Hold for 2 counts. Exhale, releasing grief and pain.

Face North → Take a final deep breath, connecting to the wisdom of those who came before you. Hold for 2 counts. Exhale with gratitude, grounding yourself in their strength.

Integrate: Return to center and take a few natural breaths. Place your hands over your heart or on the earth, honoring the wisdom you’ve received.

This practice not only calms the nervous system but also reinforces the understanding that we are never alone—our ancestors, the elements, and the land hold us in our resistance and healing.

Ometeotl

• Cierra Valles, LLPC, MA, MMEd, C-IAYT, owner of Tlazocamati Wellness in Metro Detroit

Ofrenda 10

My contribution is sharing an Anonymous piece I found about the power of tongues and our palabra. In this moment, I am constantly reminded of the power of our lengua and its connection to our soul and the fire that our comunidades have to overcome our obstacles via our lengua.

LENGUA, PALABRA, FUERZA

https://lp.constantcontactpages.com/cu/9wJ8ZGk/anonymous 

-Dr. Catalina Cayetano, Faculty, Intercultural Communication

Ofrenda 11. 

Los cuatro Elementos / The four Elements

In these times where there is so much our bodies are holding, worry, stress, anxiety, trauma old and new, I am reminded of our connections to all the medicina around us.

The four elements are always there in all times.

The heat of the sun, the movement of the wind, the healing and cleansing of the water, and the centering/grounding of the earth. They are always there for us to come back to and guide in our lives. The fire supporting us to transform and use our energy in needed ways, to resist, to transform. The wind to find all the spaces between and through. The water and both the gentleness of the flow and the power of the storm or wave. The earth and its strength and support. So many lessons for us to come back to when we need.

In honoring these ancient teachers, I am reminded of the power of holding a prayer in some tobacco, copal, or any other hierba and offer it to the fire. One can write words, a prayer, a hope, and offer it to a fire allowing for that prayer to be carried and manifested.

We can come to the wind and find ourselves on a hillside or open area and yell, sing a canto, speak our prayers and hopes knowing that the energy of our voice will be carried for us all to hear and be moved by.

We can find ourselves by water body of water, a lake or pond, a stream, the ocean and make an offering for the healing and cleansing we need. This offering can be a flower, piece of our own hair, connecting to the medicine of the waters and praying for that collective healing.

To the earth, we can come down and make connection with our mother, Tonantzin, offer words, some water to a plantita or tree that makes connection and give thanks for the abundance that we have and to recognize our mission to take care of this our home.

These are some practices and healing ways that I have been shared with by many maestres and I offer them in whatever way feels most calling to you. The 4 elements are there to harmonize our bodies and minds and to allow us to release all that is no longer serving us so that we can be free and clear to continue our purposes to live in a good way and in harmony with all our relations living and non-living.

I wish you all peace and freedom from suffering for you, your community, and the world in these practices as they have supported me. Be well loved ones.

Ometeotl-

• Edmundo Perez, LMFT, Recovery Counselor

Ofrenda 12 

We, gente that are of this continent, have long legacies of wisdom and healing. For us, these times that we are living in now are not too different from the trials we have faced over the last 500 years. My palabra for this communal offrenda is to invite us to connect with Dr. Roberto Cintli Rodriguez’ guiding principle of “Creation-Resistance.” Part of resisting is creating and vice versa. It reminds us that while we fight against social, political, psychological, and spiritual assaults, we need to equally remember that we are and have always been creators. When we emerge from these current difficult times, however long or short-lived they are, let us emerge having spent time creating connection with each other. Let us spend this time grounding ourselves in all of Who We Are. Let us continue to reconnect to wisdoms of our ancestors. Let us spend time connecting to what is of us. If we stay connected to who we are and to the rich roots that are our legacy, then we as a people emerge intact. As long as we remain a “WE”, then nuestra culura continues on for generations far beyond ours. 

• Manuel X. Zamarripa, PhD, Institute Co-founder

Ofrenda 13

Each One, Teach One

Buenos Dias Comunidad Querido, Comunidad de Puro Corazon,

      Me presento como Abuela Tlazoltiani. I come in a good way. I spend my life as carefully as I can, to be in right relationship to all that IS, all that shares this tierra, our Madrecita Tierra together with me.  I do that so that when I speak, it can be good medicina.  

    My piece of  this ofrenda, my palabrita to keep us well, is for us to RElearn how to re-connect with each other and with our Madrecita Tierra Tonantzin Tlalli Coatlique. Let us bless each other with recipes, with skills, with meals, with healing teas, pulques,  aguas frescas y chocolate. And with our laughter and our words and our care and our time. 

     We need to call in and seek out the long memory of our good Elders.  I carry the memory of growing up when our society’s norms of being in community were different in a lot of good ways that can help us now. I also carry the memories of the community who brought me up in their long memory of 70 years back. So there are stories and experiences  that have touched me, impacted me, all the way back from around 1904. That is a powerful medicina. 

Some of these memories are of sitting on the front porch and on truck beds, sharing aguas frescas y tecitos with each other. More than that, we shared recipes, plant medicines, consejos and the ways our parents and grandparents built things or techniques they used to grow plants. We shared what we knew and we shared what we grew.   

     So, the call to action then is…those of you who know how to grow food or cleanse water, get on social media, gather community circles and teach.  Those who know simple, healthy, delicious recipes start teaching our families, our communities.  Those who know how to make plant medicines, show your community and mine how to do it. Do it for free as much as you can. Don't worry about the background on the screen or how fancy your gatherings are, just sit for an hour and share. 

   Teach each other anything you know. And learn when you can.  Everyone….teach each other. Even if we’re isolated from our communities, we can do it through social media.  Teach WHATEVER skill you have. And learn from each other. Just teach. And learn. 

    We need to start growing our own foods in our yards or apartment community spaces. touching, seeing, knowing, listening to our Madrecita Tierra.  Knowing how to live in harmony with her and with each other.   We forgot that just ONE generation ago, for me, we knew how to do all of these things. Poco a poco, we’ll start re-membering. We’ll re-connect to the good ways that we’ve known before.  We’ll remember how to be in conversation.  We got this, Gente.

Ometeotl

• Abuela Tlazoltiani Zamarripa, Institute Co-founder