Examen - 19
Transcript
Before we begin this examen, I invite you to adjust any language or practice that doesn’t feel true to you. For example, you may choose to close your eyes or keep them open. If there is spiritual or religious language that doesn’t work for you, please adjust things in your own mind to fit what resonates with your spirit or beliefs. This is a reflective moment for you. As we move through our day, we invite a Guiding Presence, whatever that looks like for you, into our minds and hearts, to provide whatever insight or clarity we might need. As we begin the examen, we take a moment to check in with ourselves and release the tension we might be unconsciously holding. I invite you to close your eyes if you’re so inclined and find a comfortable position in your seat. This might mean crossing or uncrossing your legs, leaning back in your chair, changing seats entirely, or even lying down if you prefer – whatever feels best.
As we settle into the present moment, we take notice of the rhythm of our breathing as we inhale deeply...and exhale...breathe in...and out.
We draw attention to our jaw, gently unclenching it. Allow these muscles to relax, perhaps opening your mouth a bit, moving your jaw side to side before letting it rest in a comfortable position.
Next, we shift our focus to our shoulders, releasing any tension we might hold there. You may find you were holding them higher than where they naturally fall. As we continue to breathe, deeply and easily, we take note of the mental and emotional state with which we approach this moment. Inevitably, thoughts of to-do lists, uncompleted tasks, and other obligations will flow through our minds. I invite you to notice these thoughts, acknowledge them, and release them from your grasp, allowing them to continue moving out of your mind just as easily as they entered. We might notice the presence of the Divine, whom we call by many names. I invite you to give yourself permission to let go of anything that might be keeping you from being truly present in these few minutes, and open yourself to awareness, insight, and wisdom.
We enter the second movement of the Examen and gently call to mind that for which we are most grateful today. Choose a single gift that presented itself to you thus far today – perhaps an easy commute, a clear sky, a new opportunity, or time spent with a loved one, or a pleasant conversation. Notice what comes to you first. Express your gratitude for this gift or hold it close in mind and heart.
In the next movement of the Examen, we review the events of our life. As you consider the last day or so, take notice of your accomplishments, challenges, new things learned, etc. You might review these past events in your mind as if you were sitting in a movie theater and watching the film of your life on a large screen before you. Take care to be aware of emotions that might surface along with those memories, such as hopes, fears, joys, sorrows, frustrations, anxieties, and wonder. We acknowledge all we have done and been through.
Allow one thing to capture your attention - one memory, moment, person, event, place, or emotion that resonates with you in a particular way. We hold it close and consider what wisdom that experience has to offer. What might the divine, whatever that looks like for you, be inviting you to through that life experience? What does it have to tell you? To teach you?
In the final movement of the examen, I invite you to look ahead to the future. We call to mind the challenges, tasks, obligations, and things hoped for that lie ahead. We ask our Guiding Presence for whatever we might need to continue forward, whether it be support, strength, or vision.
As the examen draws to a close, we take another deep breath in...and out, allowing our attention to gently return to our physical bodies and the space around us. When you’re ready, I invite you to open your eyes.
November 27, 2024
Examen: General
SUMMARY: General daily examen focused on mindfulness and gratitude.
PRESENTER: Ana Koulouris (she/her/ella), Department Coordinator, Health Sciences Campus Ministry
Transcript
Before we begin this examen, I invite you to adjust any language or practice that doesn’t feel true to you. For example, you may choose to close your eyes or keep them open. If there is spiritual or religious language that doesn’t work for you, please adjust things in your own mind to fit what resonates with your spirit or beliefs. This is a reflective moment for you. As we move through our day, we invite a Guiding Presence, whatever that looks like for you, into our minds and hearts, to provide whatever insight or clarity we might need. As we begin the examen, we take a moment to check in with ourselves and release the tension we might be unconsciously holding. I invite you to close your eyes if you’re so inclined and find a comfortable position in your seat. This might mean crossing or uncrossing your legs, leaning back in your chair, changing seats entirely, or even lying down if you prefer – whatever feels best.
As we settle into the present moment, we take notice of the rhythm of our breathing as we inhale deeply...and exhale...breathe in...and out.
We draw attention to our jaw, gently unclenching it. Allow these muscles to relax, perhaps opening your mouth a bit, moving your jaw side to side before letting it rest in a comfortable position.
Next, we shift our focus to our shoulders, releasing any tension we might hold there. You may find you were holding them higher than where they naturally fall. As we continue to breathe, deeply and easily, we take note of the mental and emotional state with which we approach this moment. Inevitably, thoughts of to-do lists, uncompleted tasks, and other obligations will flow through our minds. I invite you to notice these thoughts, acknowledge them, and release them from your grasp, allowing them to continue moving out of your mind just as easily as they entered. We might notice the presence of the Divine, whom we call by many names. I invite you to give yourself permission to let go of anything that might be keeping you from being truly present in these few minutes, and open yourself to awareness, insight, and wisdom.
We enter the second movement of the Examen and gently call to mind that for which we are most grateful today. Choose a single gift that presented itself to you thus far today – perhaps an easy commute, a clear sky, a new opportunity, or time spent with a loved one, or a pleasant conversation. Notice what comes to you first. Express your gratitude for this gift or hold it close in mind and heart.
In the next movement of the Examen, we review the events of our life. As you consider the last day or so, take notice of your accomplishments, challenges, new things learned, etc. You might review these past events in your mind as if you were sitting in a movie theater and watching the film of your life on a large screen before you. Take care to be aware of emotions that might surface along with those memories, such as hopes, fears, joys, sorrows, frustrations, anxieties, and wonder. We acknowledge all we have done and been through.
Allow one thing to capture your attention - one memory, moment, person, event, place, or emotion that resonates with you in a particular way. We hold it close and consider what wisdom that experience has to offer. What might the divine, whatever that looks like for you, be inviting you to through that life experience? What does it have to tell you? To teach you?
In the final movement of the examen, I invite you to look ahead to the future. We call to mind the challenges, tasks, obligations, and things hoped for that lie ahead. We ask our Guiding Presence for whatever we might need to continue forward, whether it be support, strength, or vision.
As the examen draws to a close, we take another deep breath in...and out, allowing our attention to gently return to our physical bodies and the space around us. When you’re ready, I invite you to open your eyes.