Mindful Happiness

Anthony Quintiliani, Ph.D, LADC

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Using Lectio Divina to Improve Your Self Esteem

Using Lectio Divina to Improve Your Self-Esteem

LectioDivina is an ancient form of Christian (Benedictine) meditation. This meditative prayer is sometimes called “Sacred Seeing.” Lectio Divina follows specific steps as a process: lectio or reading a passage; Meditatio  or meditating on the passage or image; Oratio or praying (I add – in your own way); Contemplatio or contemplation on it; and, Actio or action based on your new insights. Modified below.

  1. For a few minutes sit in calm, self-abiding meditation and just rest.
  2. Now ask yourself this question: “What strengths do I have?”
  3. Write a short paragraph noting the kinds of strengths you know you have.
  4. Now take five long, deep, slow breaths and close your eyes if you are ok with that. Think carefully about the strengths you listed. Contemplate them as you meditate again.
  5. Now in full conscious awareness, read that paragraph over and over slowly.  Read it five or six times, and go deeper into your awareness each time you read it.  Really concentrate.
  6. Answer the following questions about improving your self-esteem by using your strengths. Best to use a form of free association here; simply see what comes into awareness without great effort.
  7. What is the pattern of your strengths? If you come up with something, add it to your paragraph.
  8. Who are you when you have lived experience using your strengths. If something new comes up in your consciousness, add this information to your paragraph.
  9. When are you most likely to use your strengths? Follow the same procedure as above.
  10. Where are you most likely to live by your strengths? Follow the same procedure again.
  11. How does you using your strengths look? Make an image of it, or recall the last time you used your strengths. Notice anything significant, and add it to your paragraph.
  12. Now relax again, and read your longer paragraph over five more times. Read slowly, and add deeper concentration each time you read it. Go into it deeply!
  13. End with a short story about your future use of your signature strengths.
  14. Go back into light meditation with long, slow, deep breaths and just relax. Notice how you feel right now. Remember your strengths are always with you, but you need to use them.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!

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Using Lectio Divina to Enhance Your Happiness

Using Lectio Divina to Enhance Your Happiness

Lectio Divina is an ancient Christian (Benedictine) meditation; it is a form of meditative prayer called “sacred  seeing.”   We  will use a modified version of the process here.  

Follow the steps noted below.

  1. Sit  quietly  in meditative form, calmly abiding yourself here now.   After a few minutes ask this question:  Do  I  want  to  be  a  happier  person?    Listen  to  what  arises  from  your  true  self.
  2. Remain in meditative relaxation. Now after a few minutes come to fully awake state, and write a brief paragraph on how you can become a happier person. Happiness it relative, so even if you are somewhat satisfied now, you could be happier in the future.  So please write that brief paragraph.
  3. Now relax your mind and body; take a few long, deep slow breaths.  Relax your jaw, neck,  and shoulders. Now simply slowly read your statement five times. See if more becomes clear to you.
  4. Now relax yourself a bit deeper, and use free association to establish more details about how you could become a happier person.  Add any significant new information to your earlier statement.
  5. Now with full conscious awareness and keen cognitive clarity, answer each of the following questions. Write a response for each question below. Read it after you write it.
  6. What is the WHAT of your happier state?
  7. WHO is the what of your happier state?
  8. What is the WHERE of your happier state?
  9. What is the HOW of your happier state?
  10. WHEN will you take initial steps to become happier?
  11. WHAT is your first step?
  12. Now relax again, yes once again. Slowly read everything you have written up to this point.  Read it five times, and go a little deeper in your concentration each time.
  13. Finally, write a brief story in a brief paragraph on how you will become a happier person. Read it.

Anthony R. Quintiliani, PhD., LADC

From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton SanghaChiYinYang_EleanorRLiebmanCenter

Author of Mindful Happiness  

Mindful Happiness cover designs.indd

New Edition of Mindful Happiness in Production…Coming soon!