In this session we are going to journal in response to some prompts as a way of deepening the loving kindness meditation we did in our last joy work lesson.
So go ahead and get your journal nearby.
As a way of warming up,
Let's recall the feeling of loving kindness.
Think of something in nature that you feel loving kindness toward.
It could be a particular kind of flower or a bird or sunshine or an ocean breeze.
Take a moment to let its image settle in your mind.
What colors do you see?
What sounds do you hear?
What feelings are arising in your heart?
Let's sit in the presence of this natural being for a moment.
Know that this is a living being like you and like you it wants to be happy,
Healthy,
Safe and peaceful.
Okay now go ahead and open your journal.
We will let ourselves write from the perspective of this loving kindness image to discover what it is teaching you.
Let yourself write in its voice by responding to each of the following prompts for two minutes.
I'll time you.
In the voice of your loving kindness image from nature,
Write,
What I see in you is.
.
.
Good.
Finish the phrase that you're writing now.
Then let yourself look around the room and reground yourself to where you are sitting.
Write in the voice of this natural being again responding to what I want you to know is.
.
.
Good.
Finish the phrase that you're writing.
Take a deep breath.
Stretch a bit.
The last prompt in the voice of the being from nature is to respond in their voice to the phrase your power lies in.
Good.
Finish the phrase that you're writing now.
Now choose one of your guides,
Mentors or ancestors from the loving kindness meditation.
Again we'll write in their voice and answer each of these questions for just one minute.
When we tap into our team that surrounds us,
The message is often one that is short and very clear.
So after I ask each question,
First begin by closing your eyes and seeing their image in front of you.
Sit,
Wait,
Listen.
Feel their presence within you and then write down what you sense,
See or hear in answer to each question.
The first question is what strength do you see in me?
Good.
The next question,
What talents do you think I should pursue this year?
Good.
Good.
Finish the phrase that you're writing.
The next question is what have I done well in the past?
Good.
Good.
Finish what you're writing now.
And our last question for this section,
Writing in the voice of our ancestor or guide or teacher,
What would you like to tell me now?
Good.
Good and finish that phrase.
Take a moment to stretch.
Breathe in,
Breathe out.
In our next exercise we'll make a list in our journals of our team.
The ancestors,
Guides,
And teachers who surround you and support you with loving kindness.
So take a moment now to write down the name of each one.
And then next to each name,
List their particular strength.
Now write a paragraph addressing them and asking for these strengths to manifest themselves in you in particular ways.
If one of your guides has patience as a strength,
Maybe you ask her to lend you patience as you wait to hear back about a project you've submitted.
I'll time us for three minutes as we do this.
Okay.
Okay.
Okay.
Okay.
Okay.
Good.
Finish the phrase that you're writing now.
You've done great work today.
Let's take a moment now to rest and breathe together and let the journaling begin to integrate itself into our everyday life.
Breathe in,
Stretch,
Exhale,
Let go.
Breathe in,
Lengthen the spine,
Exhale,
Relax.
Breathe in,
Feel the chest and belly rising.
Breathe out and feel the support of your back.
