{"id":1606,"date":"2015-05-11T19:59:05","date_gmt":"2015-05-12T00:59:05","guid":{"rendered":"http:\/\/www.scarboromissions.ca\/?page_id=1606"},"modified":"2019-10-10T14:50:48","modified_gmt":"2019-10-10T19:50:48","slug":"golden-rule-meditation-exercises","status":"publish","type":"page","link":"https:\/\/www.scarboromissions.ca\/golden-rule\/golden-rule-meditation-exercises","title":{"rendered":"Golden Rule Meditation Exercises"},"content":{"rendered":"
\nWe have committed the golden rule to memory;
\nlet us now commit it to life<\/p>\nEdwin Markham, American poet (1852-1940)<\/em><\/p>\n<\/blockquote>\n<\/div>\n
TABLE OF CONTENTS<\/h3>\n
\n
- Introduction<\/a><\/b><\/li>\n
- Meditation exercises featuring Golden Rule texts<\/a><\/b>\n
\n
- Individual meditation<\/a><\/li>\n
- Written meditation<\/a><\/li>\n
- Artistic meditation<\/a><\/li>\n
- A meditation on Shinto wisdom<\/a><\/li>\n
- A meditation on compassion and healing<\/a><\/li>\n
- A meditation on Gandhian wisdom<\/a><\/li>\n
- A meditation on the Hindu Namaste<\/i> greeting<\/a><\/li>\n
- A meditation on the teaching of Black Elk (Native American elder)<\/a><\/li>\n
- A meditation on the teaching of Thich Nhat Hanh (Buddhist monk)<\/a><\/li>\n
- A meditation on the teaching of Mother Teresa<\/a><\/li>\n
- A meditation on interfaith dialogue<\/a><\/li>\n
- A meditation on the “gold” in the Golden Rule<\/a><\/li>\n
- Group meditation<\/a><\/li>\n<\/ol>\n<\/li>\n
- Meditation exercises featuring Golden Rule Poster<\/a><\/b>\n
\n
- Introduction to meditations<\/a><\/li>\n
- Connecting word and image<\/a><\/li>\n
- The Golden Rule \u2013 A universal principle<\/a><\/li>\n
- The Golden Rule and you<\/a><\/li>\n
- Unity amidst diversity<\/a><\/li>\n
- One family, one world<\/a><\/li>\n
- Exploring the circle<\/a><\/li>\n
- Becoming a global citizen<\/a><\/li>\n
- Interfaith dialogue \u2013 A golden conversation<\/a><\/li>\n<\/ol>\n<\/li>\n
- Appendices<\/a><\/b>\n
\n
- Appendix 1: \u00a0Comments about the Golden Rule Poster<\/a><\/li>\n
- Appendix 2: \u00a0Understanding the circle<\/a><\/li>\n
- Appendix 3: \u00a0Application to a group experience<\/a><\/li>\n
- Appendix 4: \u00a0Tips for preparing for meditation and reflection<\/a><\/li>\n<\/ul>\n<\/li>\n
- About the authors<\/a><\/b><\/li>\n<\/ol>\n
Download this document in PDF Format<\/a> <\/a>
\nDownload this document in DOCX Format<\/a> <\/a><\/p>\nPublished by Scarboro Missions (Toronto, Canada)
\nCopyright \u00a9 Scarboro Missions 2006<\/b><\/p>\nPERMISSION TO REPRINT THIS DOCUMENT:<\/b><\/p>\n
Scarboro Missions encourages the reproduction and use of this document for educational purposes for limited distribution. For permission to reproduce this document for commercial use or large-scale distribution, contact Paul McKenna at interfaithgold@gmail.com<\/a><\/p>\n
<\/p>\n
INTRODUCTION<\/h3>\n
In most faith traditions, it is common for the adherents to use the sacred writings of their tradition for purposes of meditation and reflection as well as for community or congregational prayer.<\/p>\n
As the international interfaith movement grows, it is becoming more common to use sacred texts from several religious traditions in both individual and communal prayer. Multi-faith prayer services are one context that frequently features sacred writings from many religions.<\/p>\n
A Rule Made of Gold<\/b><\/p>\n
This document contains a number of meditation and reflection exercises using various sacred texts. These sacred writings are actually 13 expressions of the Golden Rule as found in a number of faith traditions. To view or download these 13 sacred texts, click here<\/a>.<\/p>\n
This listing of texts was originally compiled for inclusion in the Scarboro Missions Golden Rule Poster. Using scripture and symbol, this poster features the Golden Rule in 13 religions. The poster has visual and symbolic power that is useful for both individual and group reflection.<\/p>\n
The Golden Rule Poster is used as a tool for reflection in all the exercises in Section #3 of this document. All other meditation exercises do not require the use of the poster.<\/p>\n
To view or order the Golden Rule Poster, click here<\/a>.<\/p>\n
The simplicity, power and universality of the Golden Rule make it an excellent subject for meditation and reflection. Known also as the Ethic of Reciprocity<\/i>, the Golden Rule emphasizes values of mutuality, reciprocity and interdependence. Many regard it as the most concise and general principle of ethics.<\/p>\n
The Golden Rule is arguably the most consistent and most prevalent ethical teaching in history. It is found in numerous cultures, religions, ethical systems, secular philosophies, indigenous (Native) traditions, and even in the mathematical sciences (e.g. the golden mean). And because the Golden Rule crosses so many traditions and philosophies, it possesses tremendous moral authority and reveals a profound unity underlying the diversity of human experience.<\/p>\n
Given its omnipresence across history, the Golden Rule could be described as a universal ethic<\/i>. In these Golden Rule meditation exercises, participants will thus be reflecting from the perspective of a universal wisdom.<\/p>\n
For more information about the Golden Rule, see the Golden Rule Across the World’s Religions section<\/a> of the Scarboro Missions website.<\/p>\n
<\/a><\/div>\nA contemplative approach to the Golden Rule<\/b><\/p>\n
In a noisy, frenetic and fast-paced society, there is little time for quiet, solitude or reflection. As a result, our lives are often lived superficially and we lack adequate occasions for in-depth reflection. For these reasons, the methodology of this document encourages a meditative and contemplative approach to the Golden Rule.<\/p>\n
Adaptable to various audiences<\/b><\/p>\n
Among the world’s religions there exists a broad range of approaches to ethics, meditation and spirituality. Accordingly, the authors of this document invite various faith groups to adapt or change these meditation exercises as they deem appropriate. Members of faith traditions other than those represented by the 13 expressions of the Golden Rule in this document should feel free to include an expression of the Golden Rule from their tradition as part of their reflection and meditation. These meditation exercises can be used with single-faith and multi-faith audiences as well as with those who do not identify themselves with any particular faith tradition. A survey of history indicates that there are numerous secular expressions of the Golden Rule; one or more of these can be used in this meditation experience.<\/p>\n
Reflection with young people<\/b><\/p>\n
The exercises presented in this document have been developed for use with adults. But some of these can be adapted for teen and pre-teen audiences. Meditation #2.3 and all the meditations in Section 3 are particularly adaptable for youth.<\/p>\n
Multilingual expressions of the Golden Rule<\/b><\/p>\n
On the Scarboro Missions website, the 13 expressions of the Golden Rule are available in English, French, German, Italian and Spanish. To view or download these various translations, click here<\/a>. At this time, the meditation exercises are available only in English. But any individual who is fluent in English and one of these languages will be able to use these exercises to facilitate a group reflection with the respective language group.<\/p>\n
Some of these meditation exercises use the Scarboro Missions Golden Rule Poster as a visual aid for reflection purposes. At this time, the poster is printed only in English; but other language groups can use this poster because any meditation can be greatly enhanced by the poster’s physical, visual and symbolic properties.<\/p>\n
Individual and group reflection<\/b><\/p>\n
All of these meditation methods, with the exception of Meditation # 2.13, are designed for individual use. But each meditation method contains instructions for a facilitator who wishes to adapt it for a group experience. See\u00a0Appendix 3: Application to a Group Experience<\/a><\/b>.<\/p>\n
Time duration of meditation and reflection periods<\/b><\/p>\n
Individuals are encouraged to determine their own time schedule for these meditations. Experience has demonstrated that a range of 15 to 30 minutes works well for most people. But some individuals prefer a longer period. Facilitators of the group reflections are encouraged to design their own schedules and timelines.<\/p>\n
Journaling<\/b><\/p>\n
Journaling is encouraged in these meditations. Some individuals may prefer to record their reflections during the meditation exercise and some afterward. Individuals who are not comfortable recording their thoughts, learnings and insights on paper are encouraged to employ alternative media such as art, collage and tape-recording.<\/p>\n
Do-it-yourself Golden Rule workshop outline<\/b><\/p>\n
In addition to these meditation exercises, Scarboro Missions has produced Guidelines for a Golden Rule Workshop<\/a>\u00a0that enables individuals or organizations to create and facilitate group discussions on the Golden Rule. The workshop is outlined in 13 detailed steps and provides the facilitator with lots of options and themes.<\/p>\n
We want your feedback<\/b><\/p>\n
We invite feedback from those who use these meditations. We are particularly interested in any changes or improvements to this document that you might suggest. Contact Paul McKenna at interfaithgold@gmail.com<\/a><\/p>\n
<\/p>\n
MEDITATION EXERCISES FEATURING GOLDEN RULE TEXTS<\/h3>\n
\n
- Individual meditation<\/a><\/li>\n
- Written meditation<\/a><\/li>\n
- Artistic meditation<\/a><\/li>\n
- A meditation on Shinto wisdom<\/a><\/li>\n
- A meditation on compassion and healing<\/a><\/li>\n
- A meditation on Gandhian wisdom<\/a><\/li>\n
- A meditation on the Hindu Namaste<\/i> greeting<\/a><\/li>\n
- A meditation on the teaching of Black Elk (Native American elder)<\/a><\/li>\n
- A meditation on the teaching of Thich Nhat Hanh (Buddhist monk)<\/a><\/li>\n
- A meditation on the teaching of Mother Teresa<\/a><\/li>\n
- A meditation on interfaith dialogue<\/a><\/li>\n
- A meditation on the “gold” in the Golden Rule<\/a><\/li>\n
- Group meditation<\/a><\/li>\n<\/ol>\n
<\/h3>\n
\n2.1\u00a0\u00a0\u00a0Individual meditation<\/h3>\n
Materials required:<\/b> a listing of the 13 expressions of the Golden Rule. To access this listing, click here<\/a>. To avoid printing all five available languages, select only the language you need.<\/p>\n
Steps:<\/b><\/p>\n
\n
- \n
\n
- Prepare yourself<\/b>
\nPrepare 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<\/a><\/b>.<\/li>\n- The Golden Rule<\/b>
\nIn a slow and reflective fashion, read the 13 expressions of the Golden Rule. Take as much time as you need with these writings.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/a><\/div>\n\n
- What strikes you?<\/b>
\nBe 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.<\/li>\n- Dialogue with self<\/b>
\nAsk yourself, “What feelings does this word or phrase arouse in me?” “What \u2013 inside me<\/i> \u2013 is this word or phrase speaking to?” “What does it say to me?”<\/li>\n- Re-read<\/b>
\nWhen 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.<\/li>\n- Record your thoughts<\/b>
\nIt 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:<\/p>\n\n
- What was it like for me to do this meditation exercise?<\/li>\n
- At what points during this period of reflection was I moved? Inspired? Challenged?<\/li>\n
- What questions or issues have been raised for me?<\/li>\n
- What new insights have I gained in this process?<\/li>\n
- What did I learn about myself?<\/li>\n
- As a result of this meditation, what aspect of my life might I consider changing?<\/li>\n
- As a result of this meditation, I feel moved to…..<\/li>\n
- In this meditation, what did I learn about the Golden Rule? About the world we live in?<\/li>\n<\/ul>\n<\/li>\n
- A group experience<\/b>
\nFor instructions on how to adapt this meditation for a group experience, see Appendix 3: Application to a group experience<\/a><\/b>.<\/li>\n<\/ol>\n<\/p>\n
2.2\u00a0\u00a0\u00a0Written meditation<\/h3>\n
Materials required:<\/b> a listing of the 13 expressions of the Golden Rule. To access this listing, click here<\/a>. To avoid printing all five available languages, select only the language you need.<\/p>\n
Steps:<\/b><\/p>\n
\n
- \n
\n
- Prepare yourself<\/b>
\nPrepare yourself for meditation by any means that you find to be effective. You may want to consider\u00a0Appendix 4: Tips for preparing for meditation and reflection<\/a><\/b>.<\/li>\n- The Golden Rule<\/b>
\nIn a slow and reflective fashion, read the 13 expressions of the Golden Rule. Take as much time as you need with these writings.<\/li>\n- In your own words<\/b>
\nWrite a brief general statement that captures what you hear being expressed in these 13 sacred writings (e.g. “To me, these writings are saying that…”).<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/a><\/div>\n\n
- Re-read<\/b>
\nRead the various versions of the Golden Rule again.<\/li>\n- Write down what strikes you<\/b>
\nAs you reflect on the various expressions of the Golden Rule, what strikes you? What pleasant or unpleasant thoughts, feelings, memories, images or questions come to mind? Listen to your inner reactions (positive or negative) and write them down uncensored. Don’t worry about grammar, spelling or sentence structure.<\/li>\n- Making connections<\/b>
\nReflect on what you have written. What connections can you make? What do your spontaneous reactions say to you? What new insights come to you? Write a short paragraph about the main insights you have received in this exercise thus far.<\/li>\n- Going deeper<\/b>
\nReview everything you have written. Jot down any additional feelings and insights that come to you as you ponder what you have written. Ask yourself, “How will I be different now that I have reflected in this way?” “Do I feel moved to start doing something or to stop doing something or to continue doing something as a result of this period of reflection?”<\/li>\n- Application to a group experience<\/b>
\nFor instructions on how to adapt this meditation for a group experience, see Appendix 3: Application to a group experience<\/a><\/b>.<\/li>\n<\/ol>\n<\/div>\n<\/p>\n
2.3\u00a0\u00a0\u00a0Artistic meditation \u2013 A meditation using art and imagery<\/h3>\n
Materials required:<\/b> Sketching paper, crayons, colored pencils and other artistic aids appropriate to the exercise (e.g. clay); a listing of the 13 expressions of the Golden Rule – to access this listing, click here<\/a>. To avoid printing all five available languages, select only the language you need.<\/p>\n
Note:<\/b> You may want to employ other art forms to do this meditation, e.g. dance, physical movement, poetry-writing, story-writing or musical composition. Given the nature of some of these art forms, it may be necessary to adjust some of the following instructions accordingly.<\/p>\n
Steps:<\/b><\/p>\n
\n
- \n
\n
- Prepare yourself<\/b>
\nPrepare yourself for meditation by any means that you find to be effective. You may want to consider\u00a0Appendix 4: Tips for preparing for meditation and reflection<\/a><\/b>.<\/li>\n- The Golden Rule<\/b>
\nIn a slow and reflective fashion, read the 13 expressions of the Golden Rule. Take as much time as you need with these writings.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/a><\/div>\n\n
- Select an image<\/b>
\nAs you read, be aware of any image or images that come to mind. Select an image that best expresses your understanding, your sense, your perception or your experience of the Golden Rule.<\/li>\n- Create an image<\/b>
\nDraw, paint or otherwise create (in clay, collage, dance, music or other medium) your chosen image of the Golden Rule. Feel free to have fun with this exercise \u2013 let yourself go! Do things you have not done before!Please note:<\/b> This exercise is not about artistic talent. It is simply about accessing and expressing your non-verbal, inner reactions to the Golden Rule. A simple stick figure is as adequate as a sophisticated work of art. Resist the temptation to judge your work from an artistic perspective.<\/li>\n- Your reactions<\/b>
\nHaving completed your artwork, reflect on what it was like for you to create this non-verbal expression of the Golden Rule. Was it easy? Was it difficult? What feelings were evoked in you? What feelings are present with you now? What did you learn about yourself in this exercise? Did you gain any new insights about the Golden Rule? Jot down your reflections in your journal or on a separate piece of paper.<\/li>\n- Going deeper<\/b>
\nSpend some time gazing at or reflecting on the artwork that you have created. Be present to it. Consider it in all its details. Allow this piece of art to make its way into your heart. Let it impact you. Let it speak to you. Let it do something to you. Jot down in your journal or on a piece of paper what it is that your artwork does or says to you. Again, refrain from judging your work from an artistic perspective. Allow yourself to savour this creative experience.<\/li>\n<\/ol>\nApplication to a group experience:<\/b><\/p>\n
The above meditation is designed for individual use but can easily be adapted for a group experience. This meditation is particularly adaptable for use with young people (for example, in a classroom, retreat or youth education setting). Here are some guidelines for any facilitator who wants to organize a group meditation:<\/p>\n
\n
- Individuals work separately and in silence, making their way through the above six steps under the guidance of the facilitator.<\/li>\n
- After completing Step #6, individuals work in pairs or groups of three sharing the images (or artistic expressions) they have created and the insights they have gained during this exercise. Participants are encouraged to share as much as they feel comfortable sharing.<\/li>\n
- Participants can also share their written reflections with one another, although the right to privacy in this regard must be emphasized and respected.<\/li>\n
- Next, some of these images and insights can be shared and discussed in a plenary session that includes all participants. The plenary session could take the form of a Golden Rule art gallery in which the various images are exhibited and explained. Or a Golden Rule recital featuring, for example, musical and dance performances. Or a story-telling session.<\/li>\n
- The facilitator is responsible for providing required materials and for creating and managing the schedule of this group meditation. The facilitator is free to make adaptations to the activity schedule suggested here.<\/li>\n<\/ol>\n
<\/div>\n<\/p>\n
2.4\u00a0\u00a0\u00a0A meditation on Shinto wisdom<\/h3>\n
Materials required:<\/b> a listing of the 13 expressions of the Golden Rule. To access this listing, click here<\/a>. To avoid printing all five available languages, select only the language you need.<\/p>\n
Steps:<\/b><\/p>\n
\n
- \n
\n
- Prepare yourself<\/b>
\nPrepare yourself for meditation by any means that you find to be effective. You may want to consider\u00a0Appendix 4: Tips for preparing for meditation and reflection<\/a><\/b>.<\/li>\n- The Golden Rule<\/b>
\nIn a slow and reflective fashion, read the 13 expressions of the Golden Rule. Take as much time as you need with these writings.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/a><\/div>\n\n
- A Shinto wisdom statement<\/b>“The heart of the person before you is a mirror; see there your own form.”<\/b>Shintoism is the indigenous religion of Japan. Spend time reflecting on this Shinto wisdom statement. Take as much time as you need.<\/li>\n
- Interacting wisdom statements<\/b>
\nYou have had some time to reflect on this Shinto wisdom statement and the 13 expressions of the Golden Rule. How do these two interact for you? To aid your reflection, consider one or more of the following questions:<\/p>\n\n
- Does the Shinto wisdom statement give added meaning to the 13 expressions of the Golden Rule? If so, how does it add meaning? Conversely, do the 13 statements of the Golden Rule give added meaning to the Shinto statement? Explain.<\/li>\n
- Which of the 13 expressions of the Golden Rule relate most directly to the Shinto statement? Explain.<\/li>\n
- Are there ways in which the Shinto statement does not relate to the 13 expressions of the Golden Rule? Explain.<\/li>\n<\/ol>\n<\/li>\n
- In your own words<\/b>
\nIn your own words, re-write the Shinto wisdom statement, incorporating any new insights that you have garnered from your reflection thus far.<\/li>\n- Going deeper<\/b>
\nRead the written reflections you have made throughout this meditation. To deepen your reflection, consider one or more of the following questions:<\/p>\n\n
- What was it like for me to do this meditation exercise?<\/li>\n
- At what points during this period of reflection was I moved? Inspired? Challenged?<\/li>\n
- What questions or issues have been raised for me?<\/li>\n
- What new insights have I gained in this process?<\/li>\n
- What did I learn about myself?<\/li>\n
- As a result of this meditation, what aspects of my life might I consider changing?<\/li>\n
- As a result of this meditation, I feel moved to….<\/li>\n
- What did I learn about the Golden Rule? About the world we live in?<\/li>\n<\/ul>\n<\/li>\n
- Record your thoughts<\/b>
\nIn your journal, record any thoughts, reflections or insights garnered in Step #6 and in the entire process.<\/li>\n- A group experience<\/b>
\nFor instructions on how to adapt this meditation for a group experience, see Appendix 3: Application to a group experience<\/a><\/b>.<\/li>\n<\/ol>\n<\/div>\n<\/p>\n
2.5\u00a0\u00a0\u00a0Meditation on compassion and healing<\/h3>\n
Materials required:<\/b> a listing of the 13 expressions of the Golden Rule. To access this listing,