Nurturing Your Soul:
An Introduction to Mindfulness, Spiritual Meditation and Kabbalah, by Y. J. Kravitz.
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Spiritual Pathways to Recovery
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Spiritual Practices

SPIRITUAL LIFE REVIEW

The purpose of this Life Review is to help you prioritize your spiritual and moral values. Having a clear awareness of your moral foundations can serve as an anchor when you are going through stormy times, or 'hit bottom.'

Set aside a block of time, and write about one or more of the following questions. You may also try choosing one question and silently meditating on it for an extended period of time (e.g., an hour).

  1. Divide your life into segments (e.g. childhood, secondary school, college, marriage, middle years, etc.) During each segment what have you done with your life? What have you accomplished? Of what are you proud? Of what are you ashamed? What have you given to others?
  2. What values or beliefs give your life meaning?
  3. What relationships (family, friends, work, etc.) are most important to you?
  4. What do you want to contribute to the world during your life?
  5. What do you want to get from life during your lifetime?
  6. If you had your life to live over, what would you change? What would you keep the same? What would you try to accomplish?
  7. For what ideals, if any, would you be willing to die?
  8. What would bring you more happiness than anything else in the world or would be like heaven on earth for you?

This exercise is adapted from Pathways to Recovery: Sources and Spiritual Tools for a Jewish 12 Step Program, © RABBI YAACOV J. KRAVITZ, ED.D. 1997. This page may be copied for your personal use only. For permission to make additional copies please call Dr. Kravitz at 215-635-3011 or e-mail.

RELAXATION RESPONSE

The Relaxation Response has been developed by Herbert Benson, MD, based on his research into meditation practices in a wide variety of cultures and religions. The Relaxation Response reflects the most effective common elements of these practices. It has been found to be beneficial in promoting general health and well being, fighting illness and reducing stress. Benson advises that the Relaxation Response is most effective when it is linked with the user’s personal belief system, utilizing what he calls the “faith factor.” These are the procedures for the Relaxation Response:

  1. Pick a focus word or phrase that is rooted in your personal belief system, short enough to be said silently as you exhale normally. Some suggestions from the Christian and Jewish traditions:
    • Our Father, who art in Heaven.
    • Echod (The Hebrew word for “one”)
    • Shalom (The Hebrew word for peace)
    • The Lord is my Shepherd. (Psalm 23)
    • My peace I give unto you. (John 14:27)
    • Serve the Lord in gladness. (Psalm 100)
    • Give thanks to the Lord; for He is good. (Psalm 136)
    • You shall love your neighbor. (Leviticus 19:18)
    • Hail Mary, full of grace.
    You may also use a more neutral word or phrase such as calm, relax, let go, rest easy, hang loose, or mellow.
  2. Sit quietly in a comfortable position.
  3. Close your eyes.
  4. Relax your muscles.
  5. Become aware of your breathing, and breathe very slowly and naturally. Simultaneously, as you exhale, repeat quietly in your mind your focus word or phrase. Use only one word or phrase during your sessions so that you can train yourself to relax simply by saying that word.
  6. Assume a passive attitude, and when other thoughts intrude in your mind, gently disregard them. This is common experience during meditation.
  7. Continue for 10 to 20 minutes.

Practice the techniques once or twice daily. Books by Herbert Benson, MD include The Relaxation Response and Beyond the Relaxation Response.

A MEDITATION FOR LIGHT AND HEALING

Relax, get comfortable, close your eyes....

Focus your attention on your breathing, let your exhalation be a little bit longer than your inhalation.

Imagine, if you will, a point just above the top of your head...

See a ball of pure light, it may be white or blue or gold, pure light which is a reflection of the Or Ein Sof, the Light of the Infinite.

See that light flow around you and surround you, as the light flows down over your body feel it relaxing and gently massaging all of your muscles, feel the light embrace and protect you, feel the light supporting and guarding you.....

Allow the light to enter your body and see the light moving from head to toe, enlivening and enlightening every part of your body...

Let the light energize every organ and every cell within you...

Feel the light reaching into each cell, into every molecule and atom in your body, see the light of the Or Ein Sof vibrating in harmony with every atom in your body... feel this light bringing you renewed energy, life, and healing...

Let the light which surrounds you reach out and surround those you love. See your loved ones being surrounded and embraced by the light of the Or Ein Sof. See the light protecting them and guarding them… As the light fills and enlivens your loved ones feel your connection with them, connected by the light of the Or Ein Sof, a connection which can never be broken....

The take a few moments to see yourself strengthened by this connection, to experience the light and the life within you and outside of you in the world.

Remember any time you are in need of strength or light, you can have access to this Light and experience the connection you have to your loved ones. Simply close you eyes and let the light surround you and fill you.

Even as you continue to be aware of the light of the Or Ein Sof enlivening and enlightening you and the world, return your attention again to your breathing, feel within your breathing the gift of life. Take three more breaths; with each breath feel your eyelids begin to flutter and by the end of the third breath you open your eyes, and return to the room.

YOUR PERSONAL MISSION STATEMENT

Spend some time thinking and writing about the priorities, values and activities that give your life meaning. The following questions are meant to stimulate your thinking in this area. It may be helpful to read over the questions and then sit quietly. Write down your responses as they emerge.

If you knew that you were going to die within 24 hours what would be the most important thing for you to do now?

Reflect back over your answers to these questions. Write a short one or two sentence statement summarizing the type of person you want to be and the most important thing for you to do in your life each day. Every morning upon awakening read this personal mission statement to your self. See your self going through the day, keeping your personal mission in mind and doing the things that will help it become a reality.

SUGGESTED READING

Abraham Joshua Heschel, Between God and Man

Martin Buber, I and Thou

Mordecai Kaplan, The Religion of Ethical Nationhood

Adin Steinsaltz, Simple Words

Arthur Green, Seek My Face, Speak My Name

Abraham Twersky, Living Each Day, Living Each Week

Aryeh Kaplan, Jewish Meditation: A Practical Guide. Schocken, 1985.

Jon Kabat Zin, Full Catastrophe Living. On mindfulness meditation.

Wherever You Go, There You Are.

Moshe Feldenkrais, Awareness Through Movement

Brian Green, The Elegant Universe. A wonderful book written by a physicist concerning the origin and structure of the universe.