Welcoming Prayer

Dr. Sachi Nakamura (Christian books translator, JCFN board member, Spiritual Director)

We all have moments of going about with our daily life and suddenly having waves of anxiousness, fear, anger, annoyance, hopelessness and other unpleasant emotions sweep over us. Something from our everyday life may trigger those intense feelings in us. In those moments, our tendency is to into fight-or-flight mode and react emotionally rather than to respond prayerfully. We are also prone to feeling bogged down and unable to break free from those negative feelings. The Welcoming Prayer shields us from being swept away by those strong negative emotions. The Welcoming Prayer helps us to place ourselves into God’s presence and to hand those feelings over to Him who can heal us.  

 

The Welcoming Prayer is ultimately a prayer of letting go. Strong emotions that were mentioned earlier are usually triggered by our unmet or threatened needs, or wishes from deep down in our hearts. It can be a need for safety, security, love, acceptance, respect, control, power, etc. When we start feeling those emotions, the first thing we need to do is to fully embrace them. Only then can we give our feelings and deeper needs over to the One who can truly meet them. Praying the Welcoming Prayer will not guarantee our heightened emotions to instantly disappear. Those feelings may even return over and over. But we can always turn those moments as an opportunities to pray the Welcoming Prayer. We can choose to direct our thoughts to God, who hears our prayers, and let Him lead us from there.

 

 

1.  Feel and sink into what you are experiencing this moment in your body.

Strong emotions can bring about physical reactions in us. Some examples of this would be becoming fidgety, breathing shallow and fast, stiffening of the body, breathing with difficulty or feeling nauseous. Also, our heart may start beating faster, and we may also feel our blood boiling or some numbness or pain in our body. First, become aware of how each part of your body is feeling. Do not suppress or ignore those feelings. Instead, take deep breaths and sink into what you are experiencing in your body. Which part of your body feels stiff? Where are you feeling pain? Where do you feel discomfort? Pay attention to what your body is telling you. What are those sensations trying to convey? How is your physical reaction serving as an indicator of your emotions? What emotion are you feeling right now? Is it anger, annoyance, disappointment, hopelessness, sadness, shame, anxiousness….?

 

At other times, we may be aware of feeling angry or annoyed, but unaware of our body’s reaction to those emotions. Pay close attention to your physical senses. Our bodies often react even when we are unaware of our own emotions. Our bodies can be honest indicators of our emotions before we realize them. Do not try to deny or fight back your physical senses nor your emotions that are triggering them. Take them in as they are. There is no need to become masochistic or to indulge in negative emotions. You don’t have to think that “I should not be feeling this way,” or analyze and judge whether what you are feeling is good or bad. Simply acknowledge what you are feeling and experiencing in your heart and body. When you embrace your physical sensations as they are, you are distinguishing them from the strong emotions that are causing them. By creating a separation between your physical self and your emotions, you can safeguard yourself from being taken over by your emotions. No matter how strong of a negative emotion you have, it will only be a part of you and not define who you are.

 

2. Welcome what you are experiencing.

Literally say out loud, “Welcome, Fear (anger, anxiousness, sadness, disappointment, irritation, etc.).” A small voice will do. If you don’t want to say it out loud, you can say it in your heart. Regard your emotion as you would a dear friend or a loved one, and embrace it with open arms.  Tell him how glad you are to see him. I personally like to visualize the character of Medama Oyaji (a tiny goblin with an eyeball-head from a Japanese cartoon Gegege No Kitaro) approaching me, wearing a headband with names of negative emotions, such as anger or sadness, on his forehead. I hug him saying, “Welcome! I’m so glad you came.” Although the image of this goblin is helpful to me, you certainly don’t have to do exactly as I do. Whatever character that personifies your emotion will work. You may even want to visualize your emotion as a puppy or a little child clinging to you for attention. You may also picture yourself as being surrounded by several puppies that are trying to jump into your arms. Welcome each and every one of them. The important thing is to personally and specifically welcome all the negative emotions that you tend to reject. Mary Mrozowski, who came up with this prayer, explained this “welcome” furthermore as “being hospitable.”

At other times, we may be aware of feeling angry or annoyed, but unaware of our body’s reaction to those emotions. Pay close attention to your physical senses. Our bodies often react even when we are unaware of our own emotions. Our bodies can be honest indicators of our emotions before we realize them. Do not try to deny or fight back your physical senses nor your emotions that are triggering them. Take them in as they are. There is no need to become masochistic or to indulge in negative emotions. You don’t have to think that “I should not be feeling this way,” or analyze and judge whether what you are feeling is good or bad. Simply acknowledge what you are feeling and experiencing in your heart and body. When you embrace your physical sensations as they are, you are distinguishing them from the strong emotions that are causing them. By creating a separation between your physical self and your emotions, you can safeguard yourself from being taken over by your emotions. No matter how strong of a negative emotion you have, it will only be a part of you and not define who you are.

 

However, please remember that you are only welcoming your emotions and not their cause or the origin (such as illness, disaster, bullying, poverty, social structure, packed schedule, etc.). Also, welcoming negative emotions does not mean dwelling in them. You are only offering hospitality to them, rather than showing hostility to or avoiding them. And as you experience those emotions, be mindful of God’s presence with you. As you embrace your goblin, Jesus is also with you. As you embrace the goblin, Jesus will gently draw you closer to him. The reason why the goblin appeared in the first place is because there was an unmet need in you. Maybe you were trying to fill that need by your own power, or by the people and environment around you without even realizing it. Once you are done cuddling with the goblin, introduce him to Jesus.

 

3. Release all the emotions you have acknowledged, along with your desire to control or change them over to God.


Next, let go by praying, “God, I let go of my fear (anger, anxiousness, sadness, disappointment, irritation. etc.) to you.” Maybe you can visualize handing over the goblin from your arms into the arms of Jesus. Then continue praying in this way, “I also let go of the root of those emotions (such as my desire for control, acceptance, affirmation, love, safety and security).” Pray this with faith and confidence that the Lord alone is good, and that only He is able to satisfy, heal, comfort, encourage, help and support me.

 

The Welcoming Prayer 

Welcome, welcome, welcome.

I welcome everything that comes to me today

because I know it’s for my healing.

I welcome all thoughts, feelings, emotions, persons,

situations, and conditions.

I let go of my desire for power and control.

I let go of my desire for affection, esteem,

approval and pleasure.

I let go of my desire for survival and security.

I let go of my desire to change any situation,

condition, person or myself.

I open to the love and presence of God and

God’s action within. Amen.

(Mary Mrozowski)

 

 

 

 

Examen

Dr. Sachi Nakamura (JCFN Board member, Translator of Christian Books, Spiritual Director)

Daily Examen is a method of prayer taught and practiced by Ignacio de Loyola (St. Ignatius), Jesuits. It is a Spiritual Training to be able to tell the move and the guidance of the Spirit by reflecting the past 24 hours, paying attention to the Presence of God during that period, marked by His love.

Paul taught us to walk by the Spirit, led by the Spirit, and live by the Spirit. (Galatians 5) He also said “Do not suppress the Spirit.” (1 Thessalonians 5:19)  Jesus also said, “Rivers of living water will brim and spill out of the depths of anyone who believes in me this way, just as the Scripture says. (John 7:38)

We hope to always remain in the flow of the living water and to walk by the Spirit’s leading. But in our actual life, we often step out of the flow of the living water and live a life led by the desire of the flesh. Meanwhile, if we look back, we can tell of many moments when the Spirit helped us, or guided us.

In Daily Examen, we look back a day and consciously examine when we were led by the Spirit, walked with the Spirit, suppressed the Spirit and walked by the desire of the flesh. While doing this, you do not have to go over or analyze every detail of the day. Not only paying attention to obviously important incidents but also you should take note of things that came to your mind, no matter minute they may seem to you. Ask the Spirit to show you everything you ought to know. You might find an unexpected God’s blessing hidden in a detail that you had thought unimportant.

 

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Here are the basic steps of this exercise.

 

1) Be aware of God’s Presence and give thanks.

Take a few deep breaths. Quiet your mind and heart in front of the Lord. Be aware of God’s Presence, His willingness to be with us. Recognize everything—this day, life, salvation—is gift from God and give thanks.

 

2) Ask the Spirit to guide this process

Ask for the blessing that you might be able to look back your day just like the way God is looking at it. Ask also for the blessing that things God wants to show us might come to your mind.

 

3) Look back your day, pay particular attention to the move of your emotions.

By the guidance of the Spirit, with thanksgiving, look back events of the day. What did I say? How did I behave? What was my intention, motivation, and/or emotion at each occasion? What was my reaction to the incidents of today? How did I feel? Joy, concern, excitement, boredom, confidence, irritation, care, anger, relief…?  How was God present to you during the incidents of the day? How God guided you? What was God trying to tell you? How was your reaction, response, or attitude? How did I feel about his Presence or absence? Was I facing toward God or leaving from Him?

 

4) Thanksgiving, Confession, Forgiveness

Come to terms with the power of sins or the power of the blessings that worked within you during the day. It is a good idea to ask the Spirit to show one particularly important incident and focus on it. If you were able to respond to God’s guidance and blessing, give thanks for it. If you realize you were not able to respond to God’s love or calling and sinned or made mistakes, confess them in the Presence and ask for forgiveness.

 

 

5) Pray for tomorrow

Ask God for the blessings and assistances you would need for the following day.

 

The above is one example of this practice of prayer. There are many variations. You could set up the period of reflection for a week, a month, a year, instead of a day.

 

When you look back a day (or for a longer period of time), it is a good idea not to follow the incident in the chronological order but to consider when you felt most thankful, when you felt least thankful, when you were filled with love, when you did not feel love, when you were most alive, when you were most distant from God’s life, when you felt connected with God or others, when you felt disconnected with God or other.

 

Prayers of reflection help us to be sensitive to the moves of God, who works in the flow of your daily life, and to His voice. What a blessing to stop periodically and to look back how you walked with God! This prayer is not to blame you or defeat you. Rather, it will help you to be more thankful by paying closer attention to His Presence in your daily life. This practice also gives us opportunities to repent daily. We hope this exercise of prayer might help you find God’s abundant blessings might flow into your daily life.

 

Reference:Ignatian Spirituality  https://www.ignatianspirituality.com/ignatian-prayer/the-examen

The Monk Manifesto

Sachi Nakamura(JCFN Board member, Translator of Christian books, Spiritual Director)

 

The other day, I came across an online site about “The Monk Manifesto.” It struck a chord with me and I would like to share it with you.

 

 

The Monk Manifesto

 

1. I commit to finding moments each day for silence and solitude, to make space for another voice to be heard, and to resist a culture of noise and constant stimulation.

2. I commit to radical acts of hospitality by welcoming the stranger both without and within. I recognize that when I make space inside my heart for the unclaimed parts of myself, I cultivate compassion and the ability to accept those places in others.

3. I commit to cultivating community by finding kindred spirits along the path, soul friends with whom I can share my deepest longings, and mentors who can offer guidance and wisdom for the journey.

4. I commit to cultivating awareness of my kinship with creation and a healthy asceticism by discerning my use of energy and things, letting go of what does not help nature to flourish.

5. I commit to bringing myself fully present to the work I do, whether paid or unpaid, holding a heart of gratitude for the ability to express my gifts in the world in meaningful ways.

6. I commit to rhythms of rest and renewal through the regular practice of Sabbath and resist a culture of busyness that measures my worth by what I do.

7.  I commit to a lifetime of ongoing conversion and transformation, recognizing that I am always on a journey with both gifts and limitations.

 

There is also a video version of the Monk Manifesto, where there is an additional principle that states, “I am a dancing monk.”

 

 

When hearing the word “monk,” Protestants may think that those people are not relevant to them. However, I think that the word “monk” is used to encompass all Christians who seek to deepen their relationship with God through prayer and desire a life of retreating.

 

All seven of the principles in the manifesto spoke to me. However, the phrase “dancing monk” in the additional principle was especially intriguing to me. We usually associate the word “dance” with  joy and celebration. Therefore, this phrase reminds us of the joy of salvation and hope for the future that the Lord has given us. Interestingly, perichoresis, a word that describes the trinity, literally means “dancing around together.” Indeed, our God is a dancing God, and we are also invited into His communal dance of internal fellowship of deep love…. Those were some of the imageries that the phrase “dancing monk” sparked in me.

 

Which of those seven principles did you find captivating to your heart? Did you find one of them especially challenging? Do you feel led to particularly explore one of the principles?

 

The Liturgical Calendar has already entered the new year. The Christian Era is about to enter the year 2019. What is God’s invitation to you for this new year?

 

 

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