Examen - 16
November 22, 2024
Examen: Looking Back to Look Forward
SUMMARY: As we look forward to the end of the semester and what we need to do to get there, it is important to take time to slow down and look back at how we got where we are now.
PRESENTER: Rev. Emily Heitzman, M.Div, MA (she/her) Campus Minister for Faith and Justice, Campus Ministry
Transcript
We are getting to that point in the semester when we feel overwhelmed with all the things we need to do before break. Our to-do lists are full and our stress is high. And while we might feel like we don’t have time to slow down for a few minutes to reflect and meditate, this is exactly what our bodies and our souls need. I am very glad you are here now and took the time today to make this kind of space for yourself.
So let’s take some time now to slow down and center ourselves.
Stretch your body.
- Roll your shoulders.
- Move your neck.
- Stretch your arms and legs.
Get into a comfortable position. Either sit in a comfortable position on the floor or in a chair or find a place to lie down.
As you get comfortable, slow and focus on your breath. Take a slow deep breath in. And slowly breathe out.
As you continue to breathe in slowly, imagine all the goodness around you filling your lungs. And as you breathe out slowly, try to release all the things that you feel anxious about and that are weighing on you.
Now if feel comfortable, put one hand on your stomach and the other hand on your chest. As you breathe, feel the warmth and weight that your hands offer your body. Your hands have been through a lot this semester. They have done so much. Think about some of things that your hands have been through. The notes they have taken, the events they have planned, all the things they have written.
As you breathe, try to relax your hands and your fingers and your wrists. Feel the weight and the tension release.
These hands have also created a lot this semester. Take this time to think about the creation they have participated in: whether through cooking, crafts, art.
Now think about all the care you’ve provided with these hands this semester. What acts of kindness and love have they done for others? Some of these acts of care could be big or small or anything in between: handing food to a neighbor experiencing homelessness, holding a loved one’s hand, giving someone a hug when they needed it, or opening the door for someone who had their hands full. How have your hands shown love, kindness, and care this semester?
As you breathe and feel the care that your hands have offered, imagine another part of your body sending caring energy back into your hands.
As we look forward to the next few weeks, it is important to take time to remember how we got here in the first place. Take some time now to think more about this. What has motivated you to continue persevering through this semester? Was there something that you read, watched, or experienced that motivated you or inspired you to keep on going? Were there conversations? Stories that you heard?
- Try to play these moments back like a movie. Who was involved? What took place? And how did you feel?
What care, compassion, and love did you receive this semester – whether from a stranger, an acquaintance, or someone who is close to you? Think about particular moments or conversations.
Who has accompanied you this semester? Who has encouraged you and offered you support?
As you breathe in now, imagine the love you have encountered this semester filling your lungs and then the rest of your body. And as you breathe out, try to release all the things that are weighing on you. And relax.
Take this moment to think about the people and the experiences you’ve had this semester that you are grateful for. Are there any people that you would like to say thank you to? If so, when and how can you tell them thank you?
I now invite you to look forward to the end of the semester.
- Where would you like to be and what would you like to accomplish by the end of finals week in December?
- What are some steps you would like to take to get there? Are there people you need to connect with? Things you need to let go of? Practices you would like to take on?
- Is there anything that is holding you back?
Take a deep, slow breath in and remind yourself of all the things you have done and can do.
Breathe out slowly and release everything that is telling you that you can’t and that is holding you back.
It can be easy to feel overwhelmed at this time of year with all of your to-do lists. But take this time now to think about how you have overcome other times of stress. What were some times this semester when you felt stressed or overwhelmed and how did you manage and get through those times?
Remember that you got through seasons and situations that were overwhelming before. You can do it now, too.
Take this moment to place your hands on your heart or on another place on your body that needs some extra care.
- Take a deep slow breath in, breathing in the goodness and strength around you and within you.
- As you breath out, release all the tension you carry and anxiety or stress that you are holding. And relax your body.
- As you breath in this time, tell yourself this: I am doing a good job. I have done a lot to get to where I am today. I am worthy. I am capable. I am loved. And I am enough.
November 22, 2024
Examen: Looking Back to Look Forward
SUMMARY: As we look forward to the end of the semester and what we need to do to get there, it is important to take time to slow down and look back at how we got where we are now.
PRESENTER: Rev. Emily Heitzman, M.Div, MA (she/her) Campus Minister for Faith and Justice, Campus Ministry
Transcript
We are getting to that point in the semester when we feel overwhelmed with all the things we need to do before break. Our to-do lists are full and our stress is high. And while we might feel like we don’t have time to slow down for a few minutes to reflect and meditate, this is exactly what our bodies and our souls need. I am very glad you are here now and took the time today to make this kind of space for yourself.
So let’s take some time now to slow down and center ourselves.
Stretch your body.
- Roll your shoulders.
- Move your neck.
- Stretch your arms and legs.
Get into a comfortable position. Either sit in a comfortable position on the floor or in a chair or find a place to lie down.
As you get comfortable, slow and focus on your breath. Take a slow deep breath in. And slowly breathe out.
As you continue to breathe in slowly, imagine all the goodness around you filling your lungs. And as you breathe out slowly, try to release all the things that you feel anxious about and that are weighing on you.
Now if feel comfortable, put one hand on your stomach and the other hand on your chest. As you breathe, feel the warmth and weight that your hands offer your body. Your hands have been through a lot this semester. They have done so much. Think about some of things that your hands have been through. The notes they have taken, the events they have planned, all the things they have written.
As you breathe, try to relax your hands and your fingers and your wrists. Feel the weight and the tension release.
These hands have also created a lot this semester. Take this time to think about the creation they have participated in: whether through cooking, crafts, art.
Now think about all the care you’ve provided with these hands this semester. What acts of kindness and love have they done for others? Some of these acts of care could be big or small or anything in between: handing food to a neighbor experiencing homelessness, holding a loved one’s hand, giving someone a hug when they needed it, or opening the door for someone who had their hands full. How have your hands shown love, kindness, and care this semester?
As you breathe and feel the care that your hands have offered, imagine another part of your body sending caring energy back into your hands.
As we look forward to the next few weeks, it is important to take time to remember how we got here in the first place. Take some time now to think more about this. What has motivated you to continue persevering through this semester? Was there something that you read, watched, or experienced that motivated you or inspired you to keep on going? Were there conversations? Stories that you heard?
- Try to play these moments back like a movie. Who was involved? What took place? And how did you feel?
What care, compassion, and love did you receive this semester – whether from a stranger, an acquaintance, or someone who is close to you? Think about particular moments or conversations.
Who has accompanied you this semester? Who has encouraged you and offered you support?
As you breathe in now, imagine the love you have encountered this semester filling your lungs and then the rest of your body. And as you breathe out, try to release all the things that are weighing on you. And relax.
Take this moment to think about the people and the experiences you’ve had this semester that you are grateful for. Are there any people that you would like to say thank you to? If so, when and how can you tell them thank you?
I now invite you to look forward to the end of the semester.
- Where would you like to be and what would you like to accomplish by the end of finals week in December?
- What are some steps you would like to take to get there? Are there people you need to connect with? Things you need to let go of? Practices you would like to take on?
- Is there anything that is holding you back?
Take a deep, slow breath in and remind yourself of all the things you have done and can do.
Breathe out slowly and release everything that is telling you that you can’t and that is holding you back.
It can be easy to feel overwhelmed at this time of year with all of your to-do lists. But take this time now to think about how you have overcome other times of stress. What were some times this semester when you felt stressed or overwhelmed and how did you manage and get through those times?
Remember that you got through seasons and situations that were overwhelming before. You can do it now, too.
Take this moment to place your hands on your heart or on another place on your body that needs some extra care.
- Take a deep slow breath in, breathing in the goodness and strength around you and within you.
- As you breath out, release all the tension you carry and anxiety or stress that you are holding. And relax your body.
- As you breath in this time, tell yourself this: I am doing a good job. I have done a lot to get to where I am today. I am worthy. I am capable. I am loved. And I am enough.