In this meditation, I introduce a new series on Metanoia, a Greek word meaning “a turning towards truth,” a transformation of awareness through reflection and presence.
This first step explores the practice of the Examen, a gentle way of reviewing your day with honesty, clarity and openness.
We begin by settling into the body and the breath, allowing awareness to deepen. From here, you are invited to look back over your day, not with judgement, but as an observer, watching the events unfold as if on a screen.
Through this reflection, you are guided to notice what stood out, the moments that brought positivity, and the areas that felt more difficult or challenging.
The practice then invites a simple question: what can be learned? How can you hold onto what was good, and gently let go of what was not?
This is not about criticism or perfection, but about awareness, allowing each day to become a place of growth and understanding.
This meditation offers a moment of calm, whether you are pausing during the day or reflecting in the evening, helping you develop clarity, perspective and a deeper sense of presence.
This meditation supports reflection, self-awareness and personal growth.
Chapters:
00:00 – Introduction
00:20 – What is Metanoia?
00:40 – The Examen practice
01:05 – The bell
01:18 – Entering with awareness
03:00 – Awareness of the breath
03:50 – Breath as light
04:40 – Reflecting on your day
05:00 – Watching the day unfold
05:30 – Noticing what stood out
06:00 – Observing yourself
06:30 – What was positive?
07:40 – What was difficult?
09:10 – What can be learned?
10:00 – Letting go and holding on
11:15 – Returning to the breath
12:40 – Closing bell