‘The greatest discovery is that human beings can alter their lives by altering their attitudes of mind’
– Albert Schweitzer
I came across reflective meditation in Piero Ferrucci’s book about Psychosynthesis called ‘What We may Be’. Psychosynthesis is a technique for psychological and spiritual growth developed by Roberto Assagioli in the early 20th century.
This book was recommended to me by my meditation teacher several years ago and I found it really useful for developing a positive quality that I wanted to harness. The practice is similar to Sankalpa (positive intention or affirmation) and it’s simple, accessible and effective.
Method
Pick a positive word and reflect on its quality for 10 – 15 minutes. Be creative and think of many different meanings associated with the chosen word.
I have been working with the word ‘clarity’ but it can be other words like creativity, courage, relaxation, peace or freedom. It will be beneficial to spend a bit of time sitting and reflecting on what word is most useful to you right now.
10-15 minutes can seem like a long time to reflect on one word or a phrase but Ferrucci strongly recommends to keep practicing especially when we encounter difficulties and want to stop. He says,
‘This is precisely the moment not to stop, but to keep meditating. This feeling of going and beyond this stage, our mind will shift onto a level at which the quality of thought is more lucid and meaningful’.
Ferrucci explains that the effect will continue to develop long after the practice, once it enters our unconscious mind.
When I feel like I’ve exhausted the meanings and associations, I’ve used the breath to keep the practice going. On an inhalation, I visualise expanding or breathing into the word and on an exhalation, absorbing or even letting it go. To personalise the practice, you can also come up with your own way of enhancing the meditation.
It’s worth sticking with the same word for sometime. With regular practice, you’ll gradually receive greater insight and you’ll notice changes taking place in your mind, thoughts and behaviour.