This is a fundamental awareness practice designed to bring you three important insights. An understanding of our power, presence, and influence. It also gives us the opportunity to act wisely. If we think for a moment about how complex, unstable, and uncertain our current social situation is, and the range of emotions we are feeling individually and collectively, how can we cope? It’s easy to get overwhelmed and confused. From a world of strength, grounding, and calm.
Guided meditation to turn awareness into action
In this exercise you will: Four stages of human bridges. We will explore how we show up in each of the four transformation quadrants: ourselves, our families, our communities, and our organizations. The breath we focus on is the normal flow of inhales and exhales, resting our breath in its natural rhythm and rhythm, and engaging with what comes up with self-compassion and curiosity.
12-minute meditation to turn awareness into action by Michelle Maldonado
1. First, quietly set an intention for yourself. Be open and curious about what happens, and calmly accept what happens. You can sit or stand comfortably, and whatever position you choose, you will feel both alert and relaxed. Close your eyes or send a soft downward gaze.
2. Next, take three deep breaths in and out. Calm your mind, calm your body, and let your breathing settle into its natural rhythm. As we inhale and exhale, we explore how we can build bridges with others and become agents of change.
3. First, let’s focus on our mental space. Just place your hand gently over your heart and just let it sit there. Placing your hand on your heart often brings comfort as you explore difficult thoughts, feelings, and experiences.
Four. Next, let’s see what we noticed: Perhaps the weight of your palm against your chest, the temperature difference in the space under your palm, or even the sensation of each heartbeat as you expand your awareness. Breathe in slowly and breathe out to take it all in.
Five. Please take the next few minutes to consider these three things.:
- How did I appear in this world today?
- How did my privilege manifest through me?
- What actions can you take to become more aware of your privilege and how it affects others?
You don’t need to know all the answers. We are simply inviting contemplation and introspection so that insight and awareness about body and mind can emerge. See if you can handle whatever comes your way with self-compassion and curiosity.
6. Return your attention to your breathing by taking three deep breaths, inhaling and exhaling.. Allow your mind and body to let go of the thoughts you just reflected on for self-exploration.
7. Now, let’s consider the next quadrant of the family. For many people, the family is where they learn their values, roles, and the lens through which they view life and others. With kindness and curiosity, consider what important values you learned from your family and how they influence the way you view people who are not like you. If you wish, you can also continue to place your hand on your heart and back to your heart to help your family reflect on how their experiences have influenced their perception of the world. Focus on your breathing and notice the sensations in your body. where are they? how are they feeling? If this self-reflection becomes too difficult, feel free to open your eyes. If necessary, pause or stop to honor your self-care needs.
8. Return your attention to the sensation of breathing. Perhaps you are aware of the sound of your own breathing and the sensation of breathing throughout your body as you let go of thoughts and feelings about your family. If you still have difficult emotions, try curling, squeezing, curling and stretching your fingers to release tension with each stretch.
9. Now let’s turn our attention to the community. Having come to recognize the role of privilege and family in our perception of the world, we now begin to see how we live in the world and the quality of our existence within it. You can start… with our community. Next, think about how you move through your community.
- Who do you interact with most in your community?
- And who do you not interact with?
- Why?…go deeper…why?
Ten. And now, for the next few minutes, think about how you show up differently in your community.
11. Return your attention to your breathing. When you let go of ideas about community. Breathe in and out. Inside and outside.
12. Now let’s take a look at the organizations we work for (or who we work with). At this point, we begin to reflect on our privilege, the nature and impact of our existence, and how our families have shaped how we relate to and perceive the world and those around us. You may have gleaned some insights. Let’s move on and consider how these factors impact the way you work and interact with customers. See if you can notice if you need to broaden or clarify your lens of perception. Do you have a particular person or group of people that you feel judgmental and certain about? If so, you can remind yourself of them and shift from judgment and certainties to insight, kindness, and curiosity. Please think about how you can offer some loving kindness.
- What did you notice?
- What do you feel inside your body?
- When you think of this person or these people, what stories and mental stories come to mind?
- What else can we do to model and create brave and safe spaces where all can thrive?
Let’s rest here and reflect for a while.
12. Take three deep breaths, letting go of your thoughts and returning your attention to the sensation of your breathing. At the end of this meditation, I encourage you to write in your journal about what came to mind and what action you should take.
This practice is based on the four stages of human bridge building outlined below. Bridges to Better Things: An Open Letter to Humanity and Resource Guide.
Please select at least one post