Contemplative Practice Guidelines

Bi-Weekly - Wednesdays, 6 pm - 6:30 pm (online access via link above)

Compiled by Rev. Won-Jae Hur, based on traditional Christian contemplative practice and Sustainable Compassion Training

·      Before starting, choose a Sacred Word that works for you to draw your attention gently to the present moment.

·      It can be any word that helps you connect with the divine: e.g., God, Christ, Love, Spirit….

Meditation

1.    Body Scan (5 minutes)

2.    (3 Letting Be’s)

          i. Breath:

• Begin with 3 full breaths

• Return to natural breathing

• Lengthen the breath a little on exhalation

• Enjoy breath; explore the sensations; explore its effects on your mind-heart, and body

           ii. Body: Let your mind sink into the body; Let the body do the knowing, let the body embody you.

           iii. Awareness: Turning attention to the awareness, let your mind fall open and rest in the spacious, open nature of the awareness

3.    Connecting to a Caring Moment – Three Options:

            i. Christ or other meaningful spiritual figure

             ii. A Caring person or animal, or a peaceful place (e.g., nature)

             iii. An Instance of Care - just a moment in life when you felt genuine concern and care

4.    Point of visualizing: to connect to the feeling and energy of that care as if it’s happening now

5.    Connect to the energy of love and allow your mind to rest in its warm and spacious nature

6.    When thoughts and feelings arise, notice them, without getting involved in them or judging them, and gently let them go

7.    Use your sacred word to return to and re-connect with that sense of love, and allow your mind to rest in it

8.    When difficult feelings arise such as sadness, anger, restlessness, loneliness, allow them to arise within this field of loving energy in a deeply accepting way. Without trying to get rid of them, be present to them in a deeply accepting way, without getting involved in thinking about them, and give them all the space they need to find their own way, and. Gently allow them to release. Using the simple word to return to the warm, loving energy, allow yourself to rest in that field of loving care.

9.    Conclusion: Allow the visualization to melt into your heart and gently conclude the practice with a simple prayer of thanksgiving to God and well wishes for all people and creation.