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Turning Consciousness into Motion With A Guided Meditation

Turning Consciousness into Motion With A Guided Meditation

It is a foundational consciousness observe designed to assist result in three key insights: readability of intention; understanding of our energy, presence, and impression; and alternatives for sensible action-taking. If we take a second to contemplate how complicated, risky, and unsure present societal situations are, in addition to the spectrum of feelings we’re feeling individually and collectively, it’s simple to really feel a way of overwhelm and confusion about the best way to have interaction with the world from a spot of power, groundedness, and calm. 

A Guided Meditation for Turning Consciousness into Motion

On this observe, we are going to transfer by means of the 4 levels of human bridge-building. We’ll discover how we present up in every of the 4 transformation quadrants of self, household, group, and organizations. The breath we concentrate on is the conventional circulate of the in-and-out breath, permitting it to relaxation in its pure rhythm and cadence, as we meet what arises with self-compassion and curiosity.

A 12-Minute Meditation for Turning Consciousness into Motion by Michelle Maldonado

1. To start, silently set an intention for your self to be open and inquisitive about what comes up, receiving what arises with equanimity. It’s possible you’ll sit or stand comfortably, simply permitting whichever place you select to allow you to really feel each alert and relaxed. Be happy to shut your eyes or solid them in a softened downward gaze. 

2. Subsequent, let’s take three deep breaths out and in. Permitting your consciousness to settle…your physique to settle…and your breath to settle into its pure rhythm. Respiratory out and in as we discover how we are able to construct bridges with others to function brokers of transformation.

Self

3. First, allow us to convey our consideration to our coronary heart house by gently inserting a hand over the guts, permitting it to easily relaxation there. Inserting a hand over the guts can typically convey us consolation after we discover troublesome ideas, feelings, or experiences. 

4. Subsequent, see what you discover: maybe the load of your palm towards your chest, or a temperature distinction within the house beneath your palm, or possibly even the feeling of every coronary heart beat as you broaden your consciousness. Taking all of it in with a delicate inhale and exhale. 

5. Over the subsequent few moments, I invite you to contemplate these three issues

  • How did I present up on the planet right now? 
  • How did my privilege present up by means of me?
  • What actions can I take to assist develop into extra conscious of my privilege and its impression on others?

We don’t must know all of the solutions. We’re merely inviting in reflection and introspection to permit insights and consciousness of physique and thoughts to come up. No matter arises, see in case you can meet it with self-compassion and curiosity. 

Household

6. Taking three deep breaths out and in, allow us to convey our consideration again to our breath. Permitting the thoughts and physique to let go of the ideas simply mirrored on for self-inquiry. 

7. Now, allow us to take into account the subsequent quadrant of household. For a lot of, household is the place we discovered our values, roles, and the lens by means of which we view life and others. With kindness and curiosity, I invite you to contemplate what key values you discovered from your loved ones and the way they could impression your view of people who find themselves not such as you. For those who like, you might proceed to put your hand over your coronary heart or return it to your coronary heart to assist you in reflection on methods your loved ones expertise has knowledgeable the way you understand the world. Specializing in the breath, discover any sensations in your physique. The place are they? What do they really feel like? If, at any time, this reflection turns into too troublesome, please be at liberty to open your eyes or, if wanted, pause or cease to honor self-care wants.

8. Bringing your consideration again to the feeling of your breath. Maybe noticing the sound of your breath or the feeling of the entire physique respiratory as you let go of ideas and reflections of household. If any troublesome feelings stay, you might wish to curl, squeeze, after which uncurl and stretch your fingers, permitting any stress to launch with every stretch. 

9. Allow us to now flip our consideration to group. Coming to consciousness of privilege and the function of household in our perceptions of the world, we are able to now start to see how we could also be navigating the world and the standard of our presence in it…starting with our communities. Subsequent, let’s take into account how we transfer by means of our communities.

See Also

  • With whom do you are inclined to work together in your group?
  • And with whom do you not work together?
  • Why?… Go deeper… Why? 

10. And now, for these subsequent few moments, take into account the way you may present up in another way in your group.

Organizations

11. Let’s convey our consideration again to our breath as we let go of our ideas about group. Respiratory out and in. Out and in. 

12. In these previous few moments, allow us to now flip our consideration to the organizations wherein (or with whom) we work. At this level, we might have gleaned some insights about our privilege, the character and impression of our presence, and the way our households have formed how we work together with and understand the world and folks round us. Bringing this ahead, let’s take into account how these elements affect how we present up at work or with purchasers. See in case you can discover the place your lens of notion might have broadening or readability. Is there a selected individual or group of individuals that you simply maintain with judgment and certainty? In that case, convey them to thoughts and see in case you can provide loving-kindness that can assist you shift from judgment and certainty to discernment, kindness, and curiosity.

  • What do you discover?
  • What do you are feeling in your physique?
  • What tales or psychological narratives come up whenever you consider this individual or these folks?
  • What are you able to do in another way to mannequin and create a courageous and protected house for all to flourish?

Allow us to relaxation right here for the subsequent few moments in contemplation.

12. Taking three deep breaths out and in, letting go of ideas and bringing your consideration again to the feeling of your breath. As you shut this meditation, I invite you to journal on what got here up for you and what motion steps you might want to take. 

This observe relies on the 4 levels of human bridge-building outlined in A Bridge To Higher: An Open Letter To Humanity and Useful resource Information.

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