This is a guided meditation created by L. Rebecca Connell, LCSW. (See full bio below). It is to be read aloud to a group. It gives two options in the four sections. The leader or leaders read the guidance either for sitting or for walking. You can download a PDF version to print here.

Singing to Begin:
Ahavah V’Rachamim, Hesed V’Shalom
Love and Compassion, Lovingkindness and Peace.
–Ahavah, by Bon Singer and Ya Elah, http://yaelah.strikingly.com/#our-music

(Sitting) Just allowing yourself to take a breath in and a breath out. Just noticing the breath in and out the body and noticing yourself here in the room. Noticing your feet on the floor. Noticing your head and the air above your head. Now bringing awareness to the two human beings on either side of you, to your right and to your left.

(Walking) We’re going to enter now into a silent community meditation. You’ll be invited to be together in silent witness and will not need to say anything. Let’s begin by standing. Just standing and feeling the weight of the feet on the floor and the contact between the foot and the floor. If sitting for this part works better for you, that’s just fine. Standing and feeling the breath. Now turning to the center to see the other people in the room.

Let’s walk, or roll, out and fill the aisles, and the center, sides, back, and front of the room. Just noticing the other people as you pass.

Now, still in silence, stopping and finding yourself in a group of three with two other people. Catching each other’s eyes and standing facing each other quietly. Beautiful. If it ends up to be four, that’s fine also. You can have your eyes open or closed, or alternate between open and closed, as you feel comfortable.

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