An Examen is a time to look backward and forward.
First, we look back on what has happened in our lives over a period of time. Sometimes it is a short period, like a morning or a day. Sometimes it’s a longer period, like a week or a month. Today, we will look back over the last year.
Second, we look forward, imagining what the future will be like. We can imagine a little or a long way into the future. Today, you can decide how far into the future you will look.
Some people like to practice Examen with only their minds. Other people like to draw while they practice Examen. If you would like to draw, pause this recording and get whatever you need, then hit ‘play’ again. [pause]
It is time to practice Examen.
Find a comfortable place to sit quietly. [pause] Breathe in slowly through your nose [pause] and out through your mouth [pause]. Breathe in [pause] and out [pause]. In [pause] and out [pause].
Think about last year. What kinds of things happened near the end of the year? [pause] What happened in the middle of the year? [pause] What happened near the beginning of the year? [pause]
As you remember events and experiences from last year, pick one that you are thankful for. Picture that event in your mind. Draw it if you want. Let a feeling of thankfulness settle over you as you focus on that experience. [pause]
Pause the recording if you need more time to reflect or draw before moving on.
Review the last year in your mind again. Pick an event or experience that you regret. Picture that event in your mind. Draw it if you want. Let a feeling of disappointment settle over you as you focus on that experience. What do you wish you had done differently? [pause]
Pause the recording if you need more time to reflect or draw before moving on.
Think about the future. Imagine one thing that gives you hope going forward. It might be something you can do differently so that you don’t feel disappointed in yourself. It might be something you’ve seen others do that inspires you. Picture that idea in your mind. Draw it if you want. Let a feeling of hopefulness settle over you as you focus on your idea. [pause]
Pause the recording if you need more time to reflect or draw before moving on.
In the past year, you have had things to be thankful for and things you regret. Going forward, you have hopes for the future. Let your awareness of these things guide you in the coming year. Try to be a loving person who makes a difference in the world.
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