Meditation: Role A

Group Meditation (25 minutes)

Tone: invitational, spacious, non-judgmental.
Reuse core cues (repetition), keep people in direct experience (body, breath, senses), widen awareness (me→we→world), balance light & shadow, and close with clear integration.

Settling (3 minutes)

Sit comfortably; let the spine be easy and awake. [5–10s]
Feel contact points—seat, feet, hands—three breaths each. [20–30s]
Lengthen the out‑breath by a beat; let shoulders and jaw soften on each exhale. [15–20s]
Notice natural breath at the nostrils or belly. If the mind wanders: notice → feel → allow → return. [20–30s]

Sense the whole body as one field—front/back, left/right, crown/soles. [15–20s]
Name one sensation without story: warmth, tingling, pressure; then return to the breath. [15–20s]
Scale the intensity 0–10; if >7, widen to include the room—sound, temperature, space—while keeping one breath as anchor. [20–30s]

Run a gentle posture scan: sit bones, lower back, heart center, throat, brow—micro‑adjust to “comfortable, alert.” [20–30s]
Let the eyes be soft (closed or half‑open). Invite a single word to characterize the mood—“arriving.” [10–15s]
…And once again, feel the breath. [10–15s]

Recollection (Positive Karma) — 5 minutes

Recall a recent moment when your words or actions brought about a wholesome effect—kindness, trust, or joy. Trust the first example. [25–35s]
Name the intention beneath it: care, patience, courage, truth‑telling. [15–20s]
Where do you feel this in the body—chest, face, belly, hands? Texture—warmth, spreading, lightness? [20–30s]

On the inhale, receive the felt goodness; on the exhale, let it spread through the body. (Three breaths.) [25–35s]
Imagine the other person’s perspective—how might they have received you? Let your heart include them. [25–35s]
Notice ripples: did this shift your mood later, your interactions, the small world around you? [20–30s]

If the example is faint, allow a second small moment (a smile, patient pause, timely boundary). [20–30s]
Compare the two: which intention feels more alive right now? [15–20s]
Echo it silently once: “This capacity lives in me.” [10–15s]
Return to the breath and the body location where the goodness is most vivid. [15–20s]

Exploration of Negative Karma — 5 minutes

Bring to mind a workable time when your words or actions caused difficulty, hurt, or tension. Choose something you can hold with care. [25–35s]
Name the state that fueled it: rushing, fear, irritation, grasping, dullness. [15–20s]
Locate it in the body now—heat in the face, tightening in the chest, collapse in the belly. Label briefly; breathe. [20–30s]

Titration loop #1: stay with the difficult felt sense for two breaths… then pendulate to a resource—seat, feet, longer exhale. [25–35s]
From the witness stance, ask: What was this moment showing me about my needs, limits, or vulnerabilities? [20–30s]
Distinguish layers: action taken, intention present, deeper nature (not reducible to a single moment). [20–30s]

Titration loop #2: touch the difficult two breaths… return to resource. [25–35s]
Consider the ripple: how did this affect the other, and how did it echo back into your own heart? [20–30s]
Offer one line of self‑kindness or repair intention: “May I learn,” “May I make amends when I can.” [15–20s]

Tracing Patterns — 5 minutes

Zoom out. Where else—across weeks, months, years—has this kind of moment appeared? Include positive and negative cycles. [25–35s]
Map common antecedents: time of day, places, people, bodily states, emotions, narratives. [20–30s]
Notice early warning signs in the body when a pattern starts (jaw, breath, chest) and the signature of release. [20–30s]

Sense the trajectory: is this pattern loosening, intensifying, or shifting lately? [20–30s]
Name contexts where the pattern doesn’t appear—what conditions support freedom? [20–30s]
Acknowledge wholesome recurrences too—where good seeds reliably sprout. [15–20s]

Choose one pattern to watch this week. Name a tiny observational cue (“When I feel jaw tighten, I will soften shoulders and exhale.”). [20–30s]

Choosing Seeds — 3 minutes

Imagine yourself as a gardener. Which one or two qualities do you wish to water now—patience, compassion, clarity, courage? Let one arise. [20–30s]
Move from label to felt sense: where and how does it feel in the body (temperature, weight, movement)? [20–30s]
Breathe it: inhale receive, exhale let it spread. (Three slow breaths.) [25–35s]

Add a simple image if helpful—sunlight warming a seed; a stream widening through the chest. [15–20s]
Set an implementation intention: “If [trigger], then I will [tiny response].” [20–30s]
Choose a recall cue (hand to heart, longer exhale, a word) you can use during the day. [15–20s]

Closing — 2 minutes

Sense the whole body breathing. Notice what remains—any warmth, steadiness, clarity. [20–30s]
Offer gratitude inwardly—for willingness to look, for teachers and helpers, for the chance to begin again. [20–30s]

Re‑orient gently: feel the seat and the feet; sense the room, light, and sounds. [15–20s]
When ready, open the eyes or lift the gaze. “Thank you for practicing.” [10–15s]

Integration Pause — 2 minutes (silent)

Sit together in shared stillness; let the practice digest itself. [2 minutes of silence]
If needed, lightly return to the breath or the heart‑cue; no new content.
Notice the subtle after‑taste—how you are now compared to when you began.

Notes for the facilitator

• Repetition: Reuse anchor phrases (“And once again, feel the breath.”) to stabilize attention.

• Direct experience: Keep returning to body location, texture, and breath.

• Widening: Include how moments ripple to others and the world.

• Titration: Touch difficult material briefly, then pendulate to a resource.

• Time creativity: If a section feels thin, either (a) invite a second example, or (b) deepen the current one by adding body, intention, and ripple prompts.