Mindfulness Meditation   Word Association Exercise


Sometimes we want something different
and need something different on a particular day, so a word meditation is
really nice because it it’s kind of a heavier anchor, so to speak, and it allows
us to get more grounded. And the meditation that – the word meditation that I really enjoy is called Gatha and it’s from the Koru approach. We use a
meditation poem adapted by Thich Nhat Hanh and it involves words and phrases that
are repeated. And students are invited to say the words and phrases silently to
themselves after the instructor. And try to link the words and phrases to
their breath as best they can. Okay. So first involves getting into a
meditation position. Feet on the floor and just repeating words and phrases
after me. And you repeat them silently to yourself. As best you can, you’ll try to
link those words and phrases to your breath. Right, so I’ll basically say the
words and phrases first and there are a couple of other instructions so there
are very very simple words and phrases they’re very very simple words and phrases and these are examples of phrases but sometimes I invite students to make up their own and use words that are
meaningful to them. And the phrases are: I know I am breathing in. I know I am
breathing out. I calm my body and mind. I smile. I dwell in the present moment. I know this is a precious moment. Okay that’s it. It sounds a little, you know,
woowoo but it really isn’t. Okay it’s really very effective and it works. With the phrase I smile I’ll invite students to actually put a smile on their face
and just notice what happens right and that’s a little positive psychology and
sometimes even if students don’t feel like smiling and they’re feeling kind of
down or blue just putting a smile on their face during this meditation can
make a difference so they’re invited to pay attention to that and see what
happens Should we try it? Ok so I’ll invite you to
close your eyes and repeat the phrases after me I know I’m breathing in. I know
I’m breathing out. I calm my body and mind. I smile. I dwell in the present moment. I know this is a precious moment. Now we’ll repeat that again. As best you can you try to link the phrases to your in and out breath. Know I’m
breathing in. Know I’m breathing out. Calm body and mind. Inhale. Smile. Exhale Know this is a present moment. I know this
is a precious moment. breathing in breathing out calm smile present moment precious moment in out calm smile present moment precious moment in out calm smile present moment precious moment in out calm smile present precious now you can try on your own maybe just
saying in and out or calm and just linking the words that you say
to yourself to your in and out breath in out calm smile present moment precious moment I’ll invite you to again feel your feet on
the floor knowing that you can return and use this poem meditation called Gatha any time.




Comments

Leave a Reply

Your email address will not be published. Required fields are marked *