Hello,
This is Dr.
Shaniqua.
Today I am going to lead us through a morning prayer and meditation ritual.
This practice is based on the ritual that I've been using for a few years now.
It combines intention-setting,
Visualization,
Prayer,
And silence to ground and center ourselves for the day ahead.
I hope that it is as helpful to you as it has been for me.
So let us begin.
Begin to settle in wherever you are choosing to do this practice this morning.
It could be a chair or meditation cushion,
Or maybe it's your bed if you were doing this even before you get up from bed today.
Just choose a place and a posture that is comfortable for you and that you can maintain for about 12 to 15 minutes.
When you are ready,
Gently close your eyes if you choose to do so.
Let's begin by taking three cleansing breaths,
Inhaling through the nose and exhaling through the mouth.
Inhale and exhale.
Another breath in and one more,
Allowing your body to relax and to soften,
Letting your breath resume its normal pattern,
Breathing gently and calmly.
Take a few minutes now to check in with yourself.
What is here in the body right now?
Are there any sensations?
What thoughts and emotions are you experiencing right now?
Gently check in with yourself to see what is present for you here now,
And see if you can do this without judging yourself for what you are feeling.
Instead,
Just notice what you are feeling.
And now begin to think about the day ahead,
The places you will go,
The work or activities that you will do,
The people that you may encounter.
As you do this,
Notice what arises for you.
Maybe it is excitement about the day ahead.
Maybe it's overwhelm.
Maybe it's dread.
Or maybe you're just neutral.
And considering what is ahead of you for this day,
How would you like to approach this day?
What is it that you need?
See if you can come up with a word or maybe a short phrase that you can use as an intention or prayer to ground you through this day.
An intention is a great way to direct our energy and to guide our behavior throughout the day.
It can also be a form of prayer.
My intention for today is to be a non-anxious presence for myself.
Your intention might be to be kind to yourself,
To work with focus and clarity,
To be present,
To be connected,
Or whatever else is helpful to you right now.
We're going to spend a few moments in silence,
Noticing our inhalation and exhalation and with each breath,
Silently repeating your intention.
Knowing that with each repetition,
God sees,
God knows,
God cares.
God sees,
God knows,
God cares.
Now let your intention fade into the background.
We're going to broaden our attention now to pray for others.
So continuing to breathe calmly and gently.
Visualize someone that you are holding in prayer today.
Someone for whom you are praying for God's healing,
For guidance,
For protection from harm,
For comfort,
For blessing.
This may be someone you know and love deeply.
It could be someone whose current needs are known to you.
But it could also be someone you barely know or don't know at all.
Just bring this person to mind,
Whoever comes up first.
Hold them in your heart and say to yourself,
God sees,
God knows,
God cares.
And when you are ready,
Let that person's image fade away and bring to mind someone else.
Let the next person enter your heart in your consciousness,
Holding them in prayer,
Holding them in love.
Again,
Repeating to yourself,
God sees,
God knows,
God cares.
Let's continue with this practice for a while letting the people arise naturally,
Without forcing it,
Without even trying to figure out why a particular person is coming to mind right now.
You don't have to put words to the prayer request.
You don't have to know what their needs are.
Instead,
Let the spirit intercede for you and for them with groaning too deep for words.
God sees,
God knows,
God cares.
God sees,
God knows,
God cares.
Now we will conclude this period of prayer and meditation with the words of the prayer that Jesus taught his disciples.
Our Father who is in heaven,
Uphold the holiness of your name.
Bring in your kingdom so that your will is done on earth as it's done in heaven.
Give us the bread we need for today.
Forgive us for the ways we have wronged you,
Just as we also forgive those who have wronged us.
And don't lead us into temptation,
But rescue us from the evil one.
Go in peace,
Friends,
Remembering your intention for this day,
Knowing that the God of all sees you,
Knows your needs and desires and cares about you and all of humanity.
Amen and Ashe.
