Golden Rule Meditation Exercises

MEDITATION EXERCISES FEATURING GOLDEN RULE TEXTS

1. Individual meditation
2. Written meditation
3. Artistic meditation
4. A meditation on Shinto wisdom
5. A meditation on compassion and healing
6. A meditation on Gandhian wisdom
7. A meditation on the Hindu Namaste greeting
8. A meditation on the teaching of Black Elk (Native American elder)
9. A meditation on the teaching of Thich Nhat Hanh (Buddhist monk)
10. A meditation on the teaching of Mother Teresa
11. A meditation on interfaith dialogue
12. A meditation on the “gold” in the Golden Rule
13. Group meditation

2.1   Individual meditation

Materials required: a listing of the 13 expressions of the Golden Rule. To access this listing, click here. To avoid printing all five available languages, select only the language you need.

Steps:

1. 1. Prepare yourself
      Prepare yourself for meditation by any means you find to be effective. You may want to consider Appendix 4: Tips for preparing for meditation and reflection.
   2. The Golden Rule
      In a slow and reflective fashion, read the 13 expressions of the Golden Rule. Take as much time as you need with these writings.

1. What strikes you?
   Be sensitive to any words, phrases or particular expressions of the Golden Rule that speak to you. When you feel drawn to a particular word, phrase or expression, stop! Ponder that word, phrase or expression. Say it aloud or silently to yourself several times. Savour the way it sounds or feels in your mouth as you speak it.
2. Dialogue with self
   Ask yourself, “What feelings does this word or phrase arouse in me?” “What – inside me – is this word or phrase speaking to?” “What does it say to me?”
3. Re-read
   When you have a sense that you are finished with this particular word, phrase or expression, continue reading and re-reading the 13 versions of the Golden Rule until another word, phrase or expression strikes you or speaks to you. Work with it in the same way as suggested in Steps #3 and #4. Continue with this method of reading and re-reading in a meditative fashion until you sense you are finished for the time being.
4. Record your thoughts
   It is helpful to write in your journal during or after a period of meditation or reflection. To deepen your reflection, consider one or more of the following questions:
   • What was it like for me to do this meditation exercise?
   • At what points during this period of reflection was I moved? Inspired? Challenged?
   • What questions or issues have been raised for me?
   • What new insights have I gained in this process?
   • What did I learn about myself?
   • As a result of this meditation, what aspect of my life might I consider changing?
   • As a result of this meditation, I feel moved to…..
   • In this meditation, what did I learn about the Golden Rule? About the world we live in?
5. A group experience
   For instructions on how to adapt this meditation for a group experience, see Appendix 3: Application to a group experience.