|
Center for Spiritual Intelligence® Inc |
|
Developing
Spiritual Intelligence On
this page you will find a variety of tools that will help you begin your
spiritual journey. I will be adding meditations, self assessment tools and other
resources so feel free to return after you have worked through what is currently
available.
Spiritual Life Review Relaxation Response A
Meditation For Light and Healing Suggested
Reading 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). A. 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? B. What values or beliefs give your life meaning? C. What relationships (family, friends, work, etc.) are most important to you? D. What do you want to contribute to the world during your life? E. What do you want to get from life during your lifetime? F. If you had your life to live over, what would you change? What would you keep the same? What would you try to accomplish? G. For what ideals, if any, would you be willing to die? H. 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 RESPONSEThe 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. 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.
|