Choose Your People
Who are your favorite people? These are the people
who cause you to naturally overflow with a sense of appreciation and positive
intention just by calling them to mind. Build a list of people who evoke
natural appreciation and compassion. Be careful to sense the minutiae of how
you feel when you think about them. Be the curator of this collection which can
include real people, fictional characters, and figures that reside in your own
imagination. They will form the basis for an appreciation meditation in which
you think about these people while breathing rhythmically and focusing your
awareness into the area of your heart.
Charting Expansion and Identifying What Fuels You
The next part, which probably involves writing, is
to chart a path of expansive growth you think that each person on your list would
go through. Explore what qualities and skills they wish to attain and in what
sequential order, where each expansion paves the way for the next. Each stage can
be numbered sequentially or be given a title representing the nature of their
identity at that point, like giving them a new name. At each stage something is
gained and something is lost, specify what is gained and what is lost. Try to
describe details about what changes the person undergoes at each stage.
The other
side of it is to give specifications about what is required for each person to
reach the next stage. What are the experiences that charge and energize them?
It does not have to be experiences that on the surface appear connected to them
attaining the next growth. It just has to be any experience that is novel and
energizing to them in that specific stage. In the next stage, the experiences/activities
that they draw energy from will be different or modified to reflect how they
have changed. Specify how much momentum they will need to build up, and how
frequently they will have to do these things before they advance. Secondly, you
will again do the same thing, only this time instead of looking at experiences
and activities, you are look solely at relationships. What relationships, what
kinds of people, are energizing to them at this stage? Thirdly, examine ideas
and beliefs that give them momentum. What ideas and beliefs will they be
utilizing in each stage that fuel them?
If you know these people personally, you can
build these lists with them. Otherwise you just use your imagination. Once this
is laid out you can incorporate it into your appreciate mediation. Meditate on
the idea of them going through these stages and having the experiences that
charge them energetically. Explore in your imagination the idea of them being
charged to the point of overflowing until they advance effortlessly to the next
stage.