Health Journal Online

Tag: meditation

  • Savor the Day With A Guided Walking Meditation

    Savor the Day With A Guided Walking Meditation

    This short walking meditation from Jon Kabat-Zinn encourages you to embracing mindful awareness with every footfall.

    Walking meditation is not about getting somewhere on foot. Instead, you are being with each step, fully here, where you actually are. You are not trying to get anywhere, even to the next step. There is no arriving, other than continually arriving in the present moment where you can savor the day.

    You are not trying to get anywhere, even to the next step. There is no arriving, other than continually arriving in the present moment.

    With walking, we have the opportunity to be in our bodies in a somewhat different way than when sitting or lying down. We can bring our attention to our feet and feel the contact of the foot with the floor or ground with every step. 

    Walking is a controlled falling forward, a process it took us a long time to master, and one that we often take completely for granted, forgetting just how wondrous and wonderful it is. So when the mind goes off, as it will do in walking meditation just as with any other practice, we take note of where it has gone, of what is presently on our mind, and then gently escort it back to this moment, this breath, and this step.

    Distance: How Long Should I Walk For? 

    Since you are not going anywhere, it is best to minimize opportunities for self-distraction by walking slowly back and forth in a lane, over and over again. The lane doesn’t have to be long. Ten paces one way, ten paces the other way would be fine. In any event, it is not a sightseeing tour of your environment. You keep your eyes soft and the gaze out in front of you. You do not have to look at your feet. They mysteriously know where they are, and awareness can inhabit them and be in touch with every part of the step cycle moment by moment by moment as well as with the whole of the body walking and breathing.

    Speed: How Fast Should I Walk? 

    Walking meditation can be practiced at any number of different speeds, and that gives it lots of applications in daily living. In fact, we can easily go from mindful walking to mindful running, a wonderful practice in its own right. There, of course, we abandon the lane, as we can certainly do for long-distance and faster formal walks. But when we introduce formal mindful walking in Mindfulness-Based Stress Reduction, it is done extremely slowly, to damp down on our impulse to move quickly, as well as to refine our intimacy with the sensory dimensions of the experience of walking and how they are connected with the whole of the body walking and with the breath, to say nothing about having a better sense of what is going on in the mind.

    If you want to try a walking meditation for yourself, try out the guided practice from Jon Kabat-Zinn below.

    A Guided Walking Meditation to Help You Savor the Day

    The above is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Falling Awake and the other three volumes based on Coming to Our Senses.

    Everyday Mindfulness with Jon Kabat-Zinn 

    When he started MBSR, Jon Kabat-Zinn didn’t have a detailed plan—just passion and an inkling that lots of good would come of it. He recently spoke with Mindful about his new MasterClass and shared insights on mindfulness and meditation.
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    • Mindful Staff
    • February 1, 2024

    Take Your Mind for a Walk 

    Meditation can seem so meaningful and significant that it becomes a great big chore. In fact, with a slight shift in attitude, it can be as simple as walking the dog.
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    • Steven Hickman
    • January 26, 2016



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  • A Meditation to Breathe Out Love

    A Meditation to Breathe Out Love

    In this week’s practice, meditation teacher Kimberly Brown offers a gentle loving-kindness meditation to allow difficulty and offer love.

    Tonglen, sometimes called loving-kindness meditation, is a Tibetan practice of giving and receiving.

    In Tonglen, we open ourselves to our entire experience, including what is painful and difficult. We acknowledge our suffering, including the suffering we share with others. Then, we release intentions for peace, healing, and love out into the world. 

    In today’s meditation, teacher Kimberly Brown guides us through a gentle practice based on Tonglen. This meditation is a space for us to simply experience our struggle, to breathe in any tension or tightness, and to breathe out love, both as a sense of openness and ease, and also as a way of being at peace with ourselves and others.

    Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.

    A Meditation to Breathe Out Love

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    Note: This practice includes long pauses of complete silence to give you time to spend in contemplation. If you want more time, feel free to pause the recording as you go. 

    1. If you’ve learned Tonglen before, you may have done it as a visualization. It’s often taught that as you inhale, struggle, and suffer, you can imagine you’re breathing in smoke or darkness. And as you exhale, you can imagine you are exhaling or giving light or clear, fresh air. In today’s meditation, I won’t be using a visualization, but you’re welcome to do that if that makes it more accessible for you.
    2. To begin, just get quiet and still. Find a place where you won’t be disturbed for about 10 or 15 minutes. And I know you’re on a device because you’re listening to me, but move that device away from you. Don’t check emails or listen to music or anything right now. Take this time, this opportunity to just get quiet and still and pay attention to yourself with kindness.
    3. You can lie down if you’d like, you can sit, or you could also walk or stand. Notice what’s arising in you right now. You might notice light is entering through your eyes. Smell is touching your nose. Sound is entering your ears, taste entering your taste buds, your mouth. Notice all the sensations of your body, the weight of you. The air on your skin. And notice your breath, allowing yourself to receive your breath.
    4. Remember, you don’t have to do anything. Just accept your breath, allowing your body to breathe and receive. In the same way, you are allowing yourself to receive the breath and receive light through your eyelids or your eyes, receiving sound through your ears, and receiving thought. You don’t have to think or push anything away, or create anything. Instead, you’re simply allowing all of these arisings to come and to go. 
    5. For the next few minutes, you don’t have to fix anything, and you don’t have to figure anything out. You’re just allowing all of these sensations to come to you and letting them arise and change and dissolve. They’re all going to come and go. If you get caught in a big story or something, that’s okay. You can gently use your breath as a tether to come back and then relax and open up again, just for a couple of minutes.
    6. After the time for silence, notice where your attention is. For example, notice light entering your eyes, thoughts entering your mind, smell entering your nose, receiving your breath, and taking a moment here to recognize your intention. You have chosen to practice a meditation today. You could be doing probably many other things, and yet you are taking your time and your effort and your compassion and your wisdom to practice in this way. Appreciate your intention, whatever is bringing you to this, knowing that it’s a beneficial motivation and that it is valuable to yourself and others. So please thank yourself. I thank you for being here today.
    7. Now, bring your attention to your breath. You can place a hand on your heart and on your belly and notice your breath: the rise of your chest and your abdomen as you inhale, and the relaxation, the contraction, as you exhale. Feel your presence. As you inhale, gently allow yourself to feel any places of tightness and stress.
    8. Allow yourself to notice painful feelings and thoughts. Bring them closer to you, breathing them in. As you exhale, let go of this tension. Relax. Offer yourself ease. Have a sense of space and openness. Continue in this way, very gently drawing in your difficulties, bringing them closer to you like you might be hugging someone you know in distress. And as you exhale, give yourself a sense of peace, a sense of ease, a sense of, It’s okay. Continue this repetition of breathing in your struggles and breathing out a sense of peace and ease and kindness and patience, just for a couple of minutes.
    9. Again, after the pause, notice where your attention is. If you need to begin again, that’s okay. Gently reconnect with yourself. Inhale your difficulties and exhale a sigh, a softness, and open just for one more minute.
    10. After this pause, consider for a moment that whatever your struggle is, there are many, many other people struggling in a very similar way. If you have an illness, there are others who are also experiencing that illness. If you’re having financial stress, there’s others experiencing that. If you are experiencing oppression, there’re others experiencing oppression. If you are in a conflict with someone you love, there are others in conflict with people that they love. So I’d like you to start to consider all of these other beings struggling in the same way you are. For example, my father died a couple years ago, and I am considering and thinking of all of the other people on the planet, perhaps even all the animals, who have lost their fathers. So, breathe in, very gently, this struggle, this difficulty that you and others have. You could imagine them or you can just have a sense of this collective difficulty and struggle and pain. Gently breathe it in, and then breathe out relaxation, openness, patience, ease for yourself and for all these others going through something similar. 
    11. Continue this process for as long as you like. If you want more time in silence, just pause the recording. Continue receiving and giving, breathing in difficulty and breathing out love. You can do as many rounds of this as you like. 
    12. When you’re ready, you can let go of the technique and gently allow yourself to rest. Thank yourself for your practice today. I thank you for practicing, for your good sense and for your beautiful heart. You can email me or leave comments if you have questions. Thank you. 



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  • A Meditation to Help You Make Any Decision—Big or Small

    A Meditation to Help You Make Any Decision—Big or Small

    In this week’s practice, meditation teacher Toby Sola guides us through a practice to help get clarity when facing all different kinds of decisions.

    You might not think of mindfulness as being a resource to help with decision-making, but moments of intentional silence can sharpen our mental clarity and help us discern which choices feel most aligned.

    In this guided practice, meditation teacher Toby Sola offers a simple technique you can use, whether you’re facing a life-changing choice or are just feeling overwhelmed by all the smaller decisions that often crowd our busy lives.

    A Meditation to Help You Make Any Decision—Big or Small

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    Note: This practice includes long pauses of complete silence to give you time to spend in contemplation. If you want more time, feel free to pause the recording as you go.

    1. To start, lengthen your spine and relax your shoulders and arms. Sitting is great because you’re both alert and relaxed. 
    2. Take a moment to think of a decision that’s been on your mind. It can be a big one, like if you should have kids, or it can be a small one, like if you should buy peanut butter.
    3. Once you have your decision, come up with two statements: an “I will” statement and an “I will not” statement. For example, I will have kids and I will not have kids. Or, I will buy peanut butter and I will not buy peanut butter. You may have to simplify your decision in order to create I will and I will not statements.
    4. Say your I will statement a few times to yourself in your head. Don’t say it out loud, say it to yourself, in your mind. Now continue to use mental talk to list the reasons behind your I will statement. Your inner monologue may sound like this. Peanut butter is tasty. It goes well with the apples that I have. I think it’s on sale right now. Start listing the reasons for your I will statement now.
    5. Now let that go and say your I will not statement a few times. Begin listing the reasons why your I will not statement is a good idea. For example, The rest of my family doesn’t like peanut butter. It’s expensive.  
    6. Now let that go. Next, we’ll use our imagination to explore the decision. We’ll start with the I will side of things. Imagine what your future might look like if you go with the I will statement. Use your imagination to create mental pictures of this possible future. For example, if you’re considering whether to have kids, you might imagine waking up to kids jumping on your bed.
    7. Now let’s move on to the I will not statement. Use your imagination to create mental pictures of what your life might be like if you go with the I Will Not statement. Imagine how your life might unfold.
    8. Next, we’ll explore our emotional body. Bring your attention down into your body. Once again, consider the I will statement and notice if you feel any emotions. Maybe you feel excitement, joy, anxiety or nervousness. Maybe you don’t notice anything. It’s all good. Just notice any emotions that come up when you consider the I will statement.
    9. Now switch to the I will not statement. In the way that you did with the I will statement, notice any body emotions that come up with the I will not option.
    10. At this point, you may know what to do, you might not know what to do, you may realize that you need more information, or you may be realizing that you should be making another decision. Regardless of where you’re at, let’s take some time to feel good. To the best of your ability, cultivate pride and joy in your body. Intentionally smiling can help. Making decisions can be hard work, and even if we still don’t know what to do, at least we’re putting in the effort. We should feel proud of that—so smile; feel good. 



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  • Meditation for Beginners: Overcoming Common Obstacles and Finding Success

    Meditation for Beginners: Overcoming Common Obstacles and Finding Success

    Introduction to Meditation for Beginners

    Meditation is a powerful tool for cultivating mental clarity, reducing stress, and increasing overall well-being. However, for beginners, getting started with meditation can be daunting. Many people struggle to establish a consistent practice, and common obstacles such as a wandering mind, physical discomfort, and lack of motivation can make it difficult to stick with it. In this article, we will explore the common obstacles that beginners face when starting a meditation practice, and provide tips and strategies for overcoming them and finding success.

    Understanding the Benefits of Meditation

    Before we dive into the obstacles and challenges of meditation, it’s essential to understand the benefits of regular practice. Meditation has been shown to have a positive impact on both physical and mental health, reducing stress and anxiety, improving sleep, and increasing focus and concentration. Regular meditation practice can also lead to increased self-awareness, emotional regulation, and a greater sense of calm and well-being. With regular practice, meditators can experience a range of benefits, from improved relationships and increased productivity to enhanced creativity and a stronger immune system.

    Common Obstacles to Meditation

    So, what are the common obstacles that beginners face when starting a meditation practice? Some of the most significant challenges include:

    • A wandering mind: One of the most significant obstacles to meditation is the tendency for the mind to wander. Beginners often struggle to focus their attention and find their mind drifting off to thoughts, worries, and distractions.

    • Physical discomfort: Meditation often requires sitting in a still and quiet position, which can be uncomfortable for those who are not used to it. Beginners may experience physical discomfort, such as back pain, leg pain, or numbness, which can make it difficult to focus.

    • Lack of motivation: Starting a new habit can be challenging, and meditation is no exception. Beginners may struggle to find the motivation to establish a regular practice, especially if they don’t see immediate results.

    • Difficulty quieting the mind: Meditation requires a quiet and calm mind, which can be challenging for those who are used to constant mental activity. Beginners may find it difficult to quiet their mind and focus their attention.

    • Limited time: Many people lead busy lives, and finding time to meditate can be a significant obstacle. Beginners may struggle to find a quiet and convenient time to meditate, especially if they have a lot of responsibilities and commitments.

    Overcoming the Wandering Mind

    One of the most significant obstacles to meditation is the wandering mind. So, how can beginners overcome this challenge? Here are a few tips:

    • Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the time as you become more comfortable with the practice.

    • Focus on the breath: Bring your attention to your breath, feeling the sensation of the air moving in and out of the body. When the mind wanders, gently bring it back to the breath.

    • Use a mantra or visualization: Choose a simple mantra or visualization, such as a candle flame or a peaceful landscape, to help focus the mind.

    • Practice mindfulness: Bring mindfulness into your daily activities, such as eating or walking, to help cultivate a greater sense of awareness and focus.

    Overcoming Physical Discomfort

    Physical discomfort can be a significant obstacle to meditation, especially for those who are not used to sitting still. Here are a few tips for overcoming physical discomfort:

    • Choose a comfortable position: Experiment with different seated positions, such as cross-legged or on a chair, to find a position that feels comfortable and supportive.

    • Use props: Utilize props such as cushions, blankets, or a meditation bench to support the body and reduce discomfort.

    • Take breaks: If you experience physical discomfort during meditation, take a break and stretch or move your body.

    • Practice yoga or stretching: Regular yoga or stretching practice can help increase flexibility and reduce physical tension, making it easier to sit comfortably during meditation.

    Finding Motivation and Establishing a Regular Practice

    Establishing a regular meditation practice can be challenging, especially for those who are new to meditation. Here are a few tips for finding motivation and establishing a consistent practice:

    • Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the time as you become more comfortable with the practice.

    • Create a routine: Incorporate meditation into your daily routine, such as first thing in the morning or before bed.

    • Find a meditation community: Join a meditation group or find a meditation buddy to provide support and motivation.

    • Track your progress: Keep a meditation journal or use a meditation app to track your progress and stay motivated.

    Quietening the Mind and Finding Inner Peace

    One of the most significant benefits of meditation is the ability to quiet the mind and find inner peace. Here are a few tips for achieving a quiet and calm mind:

    • Focus on the breath: Bring your attention to your breath, feeling the sensation of the air moving in and out of the body.

    • Practice mindfulness: Bring mindfulness into your daily activities, such as eating or walking, to help cultivate a greater sense of awareness and focus.

    • Use visualization techniques: Choose a peaceful and calming visualization, such as a beach or a forest, to help quiet the mind and find inner peace.

    • Practice loving-kindness meditation: Focus on sending kindness and compassion to yourself and others, which can help cultivate a sense of inner peace and calm.

    Making Time for Meditation

    Finding time to meditate can be a significant obstacle, especially for those with busy lives. Here are a few tips for making time for meditation:

    • Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the time as you become more comfortable with the practice.

    • Create a routine: Incorporate meditation into your daily routine, such as first thing in the morning or before bed.

    • Use a meditation app: Utilize a meditation app, such as Headspace or Calm, to guide your meditation practice and provide reminders and motivation.

    • Take breaks: Take short breaks throughout the day to practice mindfulness and meditation, such as during your lunch break or while waiting in line.

    Conclusion

    Meditation is a powerful tool for cultivating mental clarity, reducing stress, and increasing overall well-being. While common obstacles such as a wandering mind, physical discomfort, and lack of motivation can make it challenging to establish a consistent practice, there are many tips and strategies for overcoming these challenges. By starting small, focusing on the breath, and practicing mindfulness, beginners can establish a regular meditation practice and experience the many benefits of meditation. Remember, the key to success is consistency and patience, so don’t get discouraged if you encounter obstacles along the way. With regular practice, you can overcome common obstacles and find success in your meditation journey.

    FAQs

    Q: How long does it take to see results from meditation?
    A: The amount of time it takes to see results from meditation can vary depending on the individual and their practice. Some people may experience benefits after just a few sessions, while others may take longer. Consistency and patience are key to experiencing the benefits of meditation.
    Q: Can I meditate anywhere?
    A: Yes, you can meditate anywhere, whether it’s at home, in a park, or on public transportation. Find a quiet and comfortable spot where you can sit and focus your attention.
    Q: Do I need to sit in a specific position to meditate?
    A: No, you don’t need to sit in a specific position to meditate. Experiment with different seated positions, such as cross-legged or on a chair, to find a position that feels comfortable and supportive.
    Q: Can I meditate with my eyes open?
    A: Yes, you can meditate with your eyes open. Some people find it helpful to keep their eyes slightly open, focusing on a point in front of them, while others prefer to close their eyes. Experiment with different techniques to find what works best for you.
    Q: How often should I meditate?
    A: The frequency of meditation depends on the individual and their goals. Start with short sessions, such as 5-10 minutes, and gradually increase the time as you become more comfortable with the practice. Aim to meditate at least once a day, but ideally 2-3 times a day for optimal benefits.

  • Healthy Sleep Can’t Be Forced. Try this Sleep Meditation, Instead

    Healthy Sleep Can’t Be Forced. Try this Sleep Meditation, Instead

    Are you getting enough healthy sleep? If you’re like many of us, your answer is no. All day it’s go, go, go, then at night, when we mean to shut down, it’s not so easy. Eventually, the paradox of sleep worry kicks in: Thinking about sleep gets in the way of sleep. And not getting the rest we crave can be quite painful and can exacerbate other health problems.

    As with pretty much anything health-related, we may know better, but we don’t stick to what we’d tell our best friend: Keep to a regular bedtime and a consistent routine, and avoid whatever disrupts sleep, like caffeine, alcohol, and screens. Not that complicated, but what’s often hardest is what’s frustratingly out of our full control. Even following solid advice, sometimes we suffer through rotten nights, feeling anxious or struggling to settle ourselves.

    We have nothing but empathy for a friend with insomnia, yet as we lie awake in the dark we may not give ourselves the same degree of care. A good place to start, then, might be an adapted version of Kristin Neff’s self-compassion practice: Breathing in, say to yourself, My trouble falling asleep is a moment of suffering. Breathing out, All people have moments of suffering. And then, This is how things are right now. May I find peace and ease and a night’s rest.

    Since staying awake while we’re meditating is often a big challenge, it’s no surprise that mindfulness has been shown to promote healthy sleep.

    Since staying awake while we’re meditating is often a big challenge, it’s no surprise that mindfulness has been shown to promote healthy sleep. It’s not all that exciting to sit quietly and breathe. It can be downright boring, not to mention calming. But that’s not the whole story. Mindfulness practice encourages nonjudgmental awareness—seeing things exactly as they are, with openness and curiosity. If we accept the basic facts outlined above about what tends to lead to healthy sleep, and it contradicts how we live, it might be time to patiently explore what stands between us and change. With sleep, as with meditation practice, intentions are easier said than done. Here’s a little reflection and inventory list that may help.

    4 Sleep Routine Questions to Ask Yourself:

    1) Objectively consider your pre-bedtime routine—anything to change?
    A consistent bedtime, a quiet room, and a focus on settling down go a long way toward better sleep.

    2) Is it time to see a doctor?
    It may be unsettling visiting a doctor to find out if you have a sleep disorder, but it’s a good idea. For example, any amount of chronic snoring can disrupt sleep. Aging affects sleep too, which may be worth discussing with your physician.

    3) Are there routines other than bedtime that may help you settle? Notice your habits with screens, alcohol, or caffeine. How do you manage stress? How consistently do you exercise? Remember to have self-compassion: Don’t judge yourself for your habits, but take firm action when ready.

    4) Are you pushing yourself too hard and taking that into bed? Consider practicing non-striving while in bed. By not trying to sleep, sleep quite often arrives. Focus on the breath or the body. Notice the thoughts swirling: It’s happening again; if I don’t fall asleep soon I’ll be so tired tomorrow. Notice it all, and breathe. Maybe there’s nothing at all to do tonight except that, and to gently let go of thinking about (the) rest.

    Neither sleep routines nor mindfulness practice responds well to a heavy hand. If you set out to force yourself into sleep, you’re less likely to get a healthy sleep. If you strain for some picture-perfect mindset when meditating, you’ll create more stress and uncertainty. If you set yourself up with clear-sighted planning and patient resolve— intentionally but unforced—healthy sleep and mindfulness are both more to likely follow.

    A Guided Meditation for Healthy Sleep

    To allow you to fully experience this meditation, we recommend that you listen to the audio version. However, you can also simply read the text below. If you choose to do so, read through the entire script first to familiarize yourself with the practice, then do the practice, referring back to the text as needed and pausing briefly after each paragraph. Take about twenty minutes for the practice. You can do this practice in a seated position.

    In considering any meditation related to sleep, recognize that there’s nothing to force, and nothing to make happen.  Since striving makes healthy sleep more challenging, set out to practice without specific expectations or goals. We cannot make ourselves sleep, but perhaps, by aiming to stay settled and getting less caught up in our thoughts, we fall asleep anyway.

    For the meditation that follows, there will be no ending bell or instruction. At the end, continue to practice if you like, or hopefully enjoy a good night’s rest instead.

    1. Start while lying down, allowing your legs to rest in a comfortable posture, hip-width apart. You can place your arms by your side or your hands on your belly.
    2. Begin by noticing your breath.  Pay attention, as best as you’re able to the physical movement related to breathing, such as your belly rising and falling. Or, if you prefer, focus your attention more closely on the air moving in and out of your nose and mouth.
    3. It’s normal, expected even, to have thoughts — lots of them.  Your mind rehashes the day or gets caught up in worrying about tomorrow. Recognize those habits, and then practice letting them be. Label whatever grabs your attention, and come back again to noticing the breath. Breathing in… and breathing out.
    4. Notice if you get caught up in effort, or frustration, or fear, with compassion for yourself. Catch thoughts of self-criticism or frustration, and come back to just one breath, one more time. Thoughts are only thoughts. Breathing in… breathing out. There’s nothing you need to fix or change right now in this moment. Notice where your thoughts go, and label them “thoughts.” Come back to one next breath, over, and over again.
    5. Shift attention to sensations in your body. Start by moving your awareness to physical sensations in your feet. You don’t need to wiggle your toes or move your feet, just notice them — the temperature or the pressure of your heel against the blanket or the mat beneath you.
    6. From your feet, move your attention into your lower legs, noticing whatever there is to see. Letting go of a sense of effort or needing to make anything happen. And then from your lower legs, through your knees, and into your upper legs. If you feel any sense of stress or tension, aim to relax and let go.
    7. Then through your buttocks and pelvis, and into your belly and abdomen. You might notice a sense of your breath moving up and down, or other physical sensations, or sometimes even reflection of emotion (perhaps an emotion like fear or anger reflects in the stomach in the form of tension or tightness). And as you move from your belly and now into your chest, note each time your mind gets caught up in thoughts of discomfort or distraction. And then gently and with patience, guiding it back one more time.
    8. Move around into your back, certainly a place many of us hold tension in different ways, relaxing your muscles as best as you’re able, lowering your shoulders from your ears. If you feel a need to make an adjustment, allow that to happen with intention, pausing and choosing your next action. Shift your attention into your hands and lower arms, again without actively needing to move or change anything, observing and letting go.
    9. Then moving through your neck and into the muscles of your face, perhaps noticing any locations of tightness or pinching, and then with gentleness, as best as you’re able, relaxing those muscles. And then for a few moments, have a general awareness of physical sensations throughout your body.
    10. And now, if you’re still awake, bring your attention back to the breath, each time the mind wanders into the past or into the future, or wherever it chooses to go. If it’s a useful anchor for your attention, you can count breaths, breathing in, one, breathing out, one, breathing in, two, breathing out, two… When you reach ten, start at one again.
    11. If counting becomes a distraction, then just stay with the sensation of breathing — wherever you feel the breath entering or leaving your body, or the rising or falling of your belly and chest. Continue on your own now, counting breaths up to ten, patiently returning your attention whenever you become distracted. If you lose track of counting, that’s fine. Start over wherever you last remember.
    The Ultimate Guide to Mindfulness for Sleep 

    Sufficient sleep heals our bodies and minds, but for many reasons sleep doesn’t always come easily. Mindfulness practices and habits can help us fall asleep and stay asleep. Consult our guide to find tips for meditation, movement, and mindfulness practices to ease into sleep.
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    • Mindful Staff
    • July 13, 2023



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  • Explore 3 Techniques in This Meditation Buffet

    Explore 3 Techniques in This Meditation Buffet

    In this week’s practice, meditation teacher Toby Sola walks us through three different types of meditations and explains what all techniques have in common.

    Have you ever wondered why there are so many different types of meditation practices, and why some of them seem to contradict each other in approach, style, or even objective?

    In today’s guided practice, meditation teacher Toby Sola walks us through three common types of meditation. Plus, he explains why the word “meditation” is very much like the word “sport”—and how all these different practices actually share the same overarching purpose.

    If you’re new to meditation or curious about trying new approaches, you’ll love this week’s practice.

    A Mindful Buffet: 3 Different Types of Meditation

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    As a meditation teacher, one of the most common questions I get goes something like this: Someone told me meditation is about focusing on your breath, but someone else told me meditation is about letting go. What gives?

    The answer to this question is simple. The word meditation is like the word sport. There are a wide variety of sports, and some sports even have contradictory rules. For example, in American soccer, you’re not allowed to touch the ball with your hands. But in basketball, you are. At the same time, there is a common thread that ties together all sports. You could say all sports develop some sort of physical strength, flexibility, and skill. Meditation is exactly the same. There is a wide variety of meditation techniques, and some of them even have contradictory instructions. But all meditation techniques develop the same core skills of concentration, clarity, and balance.

    In this meditation, I’ll give you a quick tour of three very different meditation techniques so you get a sense of what’s out there.

    1. To start, lengthen the spine. Relax the shoulders and arms. Bring your attention to what you’re hearing in your environment. Maybe you hear traffic, wind, or people talking nearby. Maybe you just hear silence. It’s all good. Just bring your attention to whatever you’re hearing.
    2. This type of practice is an example of a family of meditation techniques that I call “noting and labeling.” In noting and labeling techniques, you pick one or a few types of naturally occurring sensory experiences to focus on and simply redirect your attention if you get distracted.

      Feel free to pause the recording and give yourself extra time to practice this technique if you like.

    3. Next, we’re going to intentionally recite and focus on a positive word or phrase. Take a moment to think of a positive word or phrase. Here are some examples. The name of a positive emotion could be compassion or gratitude. An affirmation could sound like, I love you, keep going. Or, I am deserving of love. A statement about a positive behavior change could be something like, I go to the gym twice a week, or, I go to bed at 10 PM. These are just examples. Choose a word or phrase that you like. Once you’ve settled on a word or phrase, mentally repeat it over and over. Don’t say it out loud; say it to yourself in your mind.
    4. This practice is an example of a family of meditation techniques that I call “nurture positive.” In nurture positive practices, you don’t just pay attention to whatever happens to happen, like we were doing in the first part of this guidance. Instead, you intentionally create positive thoughts or feelings to focus on. Keep reciting and focusing on your phrase.

      Feel free to pause the recording and give yourself extra time to practice this technique if you like.

    5. For the third technique, we’re going to drop any kind of intentional focus. Here, you aren’t landing your attention on anything, but keeping your mind loose and unattached. If, for whatever reason, you happen to become aware of an intention to direct your attention, drop that intention. Otherwise, you don’t have to do anything.
    6. This is an example of a family of meditation techniques that I call “autofocus.” In autofocus practices, if you happen to become aware of an intention to control your attention, you drop that intention. Otherwise, you don’t have to do anything. Your experience may not be restful or particularly pleasant. It may not even seem like you’re practicing meditation at all, but you’re doing the technique perfectly when you just let whatever happens, happen.

      Feel free to pause the recording and give yourself extra time to practice this technique if you like.

    7. Notice how different, and even contradictory, the three exercises are. In the first exercise, we picked something to intentionally focus on, but we didn’t try to change it. In the second exercise, we created something positive to focus on. And in the third exercise, we dropped all intention to control our attention.
    8. This is why I say that the word meditation is like the word sport. There are a million different meditation techniques, many with contradictory instructions, but they all share the common thread of developing three core mental muscles: concentration, clarity, and balance.

    The word meditation is like the word sport. There are a million different meditation techniques, many with contradictory instructions, but they all share the common thread of developing three core mental muscles: concentration, clarity, and balance.

    1. As we wrap up, here’s the main takeaway I want you to remember. If you’re into meditation, you’ll probably listen to all sorts of guidance. If you hear instructions that contradict what you’ve heard before, that’s not a problem. Just follow along. The teacher is simply guiding you in a unique technique that you haven’t encountered before. And that’s no big deal because all the techniques develop the same core skills. Hopefully, this realization will allow you to appreciate and learn from the wide variety of meditation techniques out there. Enjoy.



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  • A Meditation on Connecting Lands and Stories

    A Meditation on Connecting Lands and Stories

    Yuria Celidwen guides us to connect to the land, awakening gratitude and listening more deeply into the natural spaces around us.

    Many modern Western cultures don’t have a deep understanding of how we connect to the land as a source of collective identity, story, or purpose. There is a sense that, yes, land can be lovely—but it is mainly seen as a source of recreation or extraction, not necessarily as an integral part of what shapes us and future generations.

    In this guided practice, Indigenous scholar and teacher Yuria Celidwen, rooted in Nahua and Maya lineages, introduces a fresh way to consider our connection to the natural spaces around us. This is a practice that invites reverence, gratitude, and belonging, where our experience of the Earth moves from being strictly transactional to being interconnected and relational.

    A Meditation on Connecting Lands and Stories

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. If you haven’t done so already, turn off your devices or leave them in a different place from where you will do this practice. Find a place within easy reach where you may feel comfortable. If this place allows you to overlook the landscape, that’s fantastic. If you can sit outside, surrounded by the natural landscape, even better. Wherever you decide to sit, make it easy for you so your practice becomes accessible whenever and wherever in your daily life. 
    2. Let your body rest in a way that helps you stay relaxed but attentive. While you may know that some meditation practices engage in contemplation with eyes closed, in this practice, keep your gaze soft but open, taking in your surroundings with a soft, expansive, panoramic view. 
    3. Pause. Notice where your attention is. Just notice where your mind is wandering. Where is your mind wandering? When is your mind wandering? How is your mind wandering? Just notice. Gather your attention gently. And bring it back to this present place and moment. 
    4. Request permission to enter the lands, offering your gratitude for their welcoming. Open. Breath, anchor, presence. Notice the texture of the lands where you are. What are the smells, fragrances, scents? What are the forms, colors and shades? What are the tones,  resonances, timbres, rhythms? What is their touch, their temperature, their strokes? What are their subtle tastes? Even more subtle memories, imagination? 
    5. Breathe, acknowledge, recognize, welcome. Welcome the lands. Pause. Who are the lands? What are they? Where are they? Pause. The lands are telling stories. They have voices. They sing songs. With the utmost care, as you would to a precious elder or a newborn child, just pause to listen. What are the lands telling you right now? What are they singing about themselves? What is their story about you? 

    Pause to listen, as you would to a precious elder or a newborn child. What are the lands telling you right now? What are they singing about themselves? What is their story about you?

    1. Take a few moments to hold this experience. Embrace our first opening into our shared sacred space, our discovering of an open welcoming of the lands. Offer them your gratitude for that opening, for welcoming you. Take a deep breath and exhale, bowing to the lands. Now let this experience flow. 
    2. Here are a few cues to animate your experience. Feel each of these cues as they rise in your body, heart, mind, memory, imagination, and belonging. Let these inquiries connect you to the world. What emerges? How are the lands connecting with you? What are their languages? How are they arising? And how do you relate and reciprocate?



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  • A Meditation for Clarifying Your Motivations for Using Tech

    A Meditation for Clarifying Your Motivations for Using Tech

    Your motivations for using tech can also point the way toward developing a healthier relationship with it. In today’s practice, Jay Vidyarthi guides us to identify our motivations and ways to establish more balance and intention in our tech use — without the guilt.

    Recent studies have confirmed that the constant presence and use of tech in our lives has become a hazard to our well-being on multiple levels. Yet it’s not going anywhere—so how do we mindfully hold that tension and seek balance in our relationship to technology?

    Meditation teacher, mindful tech designer, and self-identified tech lover Jay Vidyarthi observes, “It’s okay to enjoy technology. Tech becomes a problem when we get so attached to it that our lives fall out of balance—and this happens because a certain device or app or game or even your work email might satisfy a specific, lacking, healthy emotional need.”

    In today’s practice, Jay leads us through a contemplative practice that can help us dig down and understand our motivations for using tech, while also helping us identify ways to be more intentional about the why, how, and when of our digital consumption.

    A Meditation for Clarifying Your Motivations for Using Tech

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. This is going to be a contemplation. So choose whether you want to meditate with your eyes closed in a certain posture or position, or whether you’d rather journal, in which case you can grab a pen or a paper or even type on your computer.
    2. Hit pause on the audio if you need a little bit more space to get settled. There’s never a need to rush into this kind of thing, so try to find a place that’s quiet, maybe even inspiring, for your contemplation or journaling.
    3. When you’re ready, start by thinking or writing about why you personally might be interested in a better relationship with technology. What’s motivating you here? Is it a general feeling? Are there specific patterns you’re trying to change? Are there specific things that have happened that felt off to you that maybe inspired this idea that you needed to work on your relationship with technology? Are there maybe stories you’ve heard in the media or the press about technology and what it might be doing to us? Are there positive experiences that you have with technology where you find joy or meaning or purpose that maybe you want to get more of, or maybe you want to get back to? Maybe those are memories from an earlier incarnation of technology that feels lost.

    Are there positive experiences that you have with technology where you find joy or meaning or purpose that maybe you want to get more of, or maybe you want to get back to?

    1. Consider or write down how a more mindful relationship with technology might positively impact you and the people around you, whether those are family members or friends or roommates or coworkers, or even just the barista at the coffee shop or the clerk at the grocery store.
    2. If you’re having a hard time getting to deeper answers, try asking why over and over again like young children do. It’s a very powerful word. You might start with, Why am I interested in a better relationship with technology? Your mind might answer that with something like, I want to be less stressed. From there you might ask, Why do I want to be less stressed? Maybe your answer is because you want to be more present for the people you care about. You might ask why again, Why do I want to be more present for the people I care about? Keep going with this, and you’ll eventually find yourself at some deeper personal truths.
    3. Now, as you do this, notice if any judgment or shame is coming up. If you’re journaling, you can look back over the page, but if you are contemplating, you can just reflect. If judgment is arising, just let that come and go. So for example, you might ask why and hear your inner voice get self-critical. Like, Why do I want a healthy relationship with technology? Oh, well, because I can’t control myself and I’m addicted and destroying my life with this technology. Our inner voice can go all over the place, as you well know. If that happens, there’s no need to resist it, but don’t give it more energy, either. Try to stay curious and focus on those motivations, those intentions, those answers that feel like they’re encouraging positive growth.
    4. As we approach the end of our session here, see if you can distill what’s come up in this practice into a simple word or phrase. If you’re journaling, you can draw a big line on the page. If you are contemplating, you can clear your palate. Try to find something that captures the essence of what is motivating you, what your intention is to form a more mindful, healthier, better relationship with the technology in your life. Try to be very specific and concise.
    5. Once you have something, commit that to memory or write it down. Then, let go of all the effort that we’ve put into this practice and let’s take a few moments to just be as we are. There’s nothing more to do, yet we’re not yet moving into the next thing. We’re enjoying this transition, this moment of emptiness and non-doing.
    6. When you’re ready, you can gradually open your eyes if they were closed. Have a little stretch or a sip of water, whatever you need. And if you haven’t yet, you can write down the word or phrase you came up with, put that in a visible place, and let that be a reminder of your intention, your motivation, your commitment to an improved relationship with technology. 

    It’s important to remember that this doesn’t necessarily mean only setting boundaries around problematic use patterns. It also means setting yourself up to fully enjoy the parts of technology you enjoy and to find authentic connection online and to allow any meaning or purpose that you get from technology to fully flourish into your life. I hope this was helpful. See you next time.



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  • What Are the 8 “Rules” of Meditation?

    What Are the 8 “Rules” of Meditation?

    In a world that feels uncertain, chaotic, and often disconnected, people are seeking greater peace, clarity, and emotional balance. In that searching, many have found respite and healing in a regular meditation practice. However, if you’re brand new to meditating, it can be a little intimidating at first. Where do you begin? Are there foundational guidelines or rules of meditation that should be followed? 

    While there are many forms of meditation, some core principles guide successful practice. These principles act as a springboard to help you navigate your meditation journey more effectively. Whether you’re new to meditation or a seasoned practitioner, understanding these “8 rules of meditation” can deepen your practice and enhance its benefits. 

    And, if you read to the end, we’ve included a final guideline that might surprise you—and that might be the most important thing to remember as you explore the challenges and rewards of meditation. 

    Let’s dive into these key principles to discover how they can enrich your meditation experience.

    1. Find a Comfortable Posture

    One of the first and most important rules of meditation is finding a comfortable, stable posture. While many people envision sitting cross-legged on the floor, the truth is that meditation posture can vary. You don’t have to twist into complicated poses to meditate effectively. 

    The key is to find a position where your body feels supported and relaxed. That can be sitting on a chair, cushion, or even lying down. In fact, it can be a useful practice to simply tune into your body before each meditation session and determine which position might be the most comfortable for that day. This is a gentle way to start focusing your attention. 

    If you choose to sit, either in a chair, on the floor, or against a wall, remember to:

    • Keep your spine straight to encourage alertness.
    • Relax your shoulders and let your hands rest naturally.
    • Ensure you are not straining any part of your body.

    Comfort is key because physical discomfort can easily become a distraction during your practice. By settling into a comfortable posture, you allow your mind to focus more easily.

    2. Focus on Your Breath

    You’ll hear meditation teachers speak a lot about the power of the breath. 

    This is because the breath is a natural anchor for meditation. It’s always with you and can be observed without a lot of effort. Focusing on your breath helps quiet the mind and center your awareness in the present moment. This rule of meditation teaches you to tune into your body, observing how the breath moves in and out, without trying to control it.

    When meditating, pay attention to the sensation of air entering and leaving your nostrils or the rise and fall of your abdomen. If your mind wanders—which it inevitably will—gently bring your attention back to the breath. This act of returning to the breath is a key part of meditation, strengthening your mental focus.

    3. Accept What Arises Without Judgment

    A common misconception is that a quiet mind is the goal of meditation, but the reality is that thoughts will always arise. It’s not possible for meditation to be about controlling or suppressing your thoughts, because producing thoughts is just what the brain does. 

    That’s why much of the work of meditation is just learning to accept whatever arises in your mind without judgment. Whether it’s stress, irritation, or joy, let the thoughts and feelings  come and go like clouds passing through the sky. That can look like gently saying to yourself something like, I notice I’m thinking about work right now. I have a lot of worries about my job right now. That’s okay. I can think about work later, but right now, I’m choosing to return to the present. 

    The key here is non-resistance. Instead of fighting your thoughts, simply observe them. Recognize that thoughts are fleeting and don’t define who you are. Over time, you’ll learn how to detach from the endless stream of thoughts and emotions, allowing them to pass without becoming consumed by them.

    And remember that when your attention wanders and you bring it back, that is similar to doing a rep with a weight. The wandering and coming back is not a “failure”—it’s precisely what builds strength in your focus and attention over time. 

    4. Practice Regularly

    Consistency is crucial in meditation. As we mentioned above, strengthening focus and attention is like any skill: the more you practice, the more you’ll benefit. It’s better to meditate for a few minutes every day than for an hour once a week. Regular practice builds mental discipline and helps integrate mindfulness into your daily life.

    Start small if you’re new to meditation—perhaps with just five minutes a day—and gradually increase your time. Find a routine that works for you, whether it’s in the morning, during lunch, or before bed. The important thing is to establish a habit and stick to it. Even short, regular sessions will lead to noticeable improvements in your focus, clarity, and emotional regulation.

    5. Be Patient with Yourself

    As you might imagine, and perhaps have already experienced for yourself, frustration is a very normal part of starting and maintaining a meditation practice. 

    Meditation is a journey, not a destination. In Western culture especially, we’re training to approach everything as if it’s something to be perfected or conquered. It can be extremely strange to engage in a lifelong activity where “mastering” it isn’t the goal. 

    It’s normal to experience challenges, especially in the beginning. Your mind may feel restless, your body may feel almost unbearably uncomfortable at times, and might be surprised and annoyed by what pops into your head when you’re just trying to be still for a second. It’s easy to get discouraged when progress seems slow. This brings us to one of the most important rules of meditation: patience.

    Understand that meditation is a practice of observing the mind and its patterns. There will be good days where meditation feels effortless, and there will be days when your mind seems like a chaotic storm. Both experiences are part of the process and both are completely normal. Patience means accepting where you are today without judgment. Trust that with time and consistency, the benefits of meditation will reveal themselves.

    6. Let Go of Expectations

    A common pitfall in meditation is having expectations about what “should” happen. Many people sit down expecting immediate calm, profound insights, or even emotional or spiritual awakenings. When those expectations aren’t met, disappointment and frustration can follow. One of the core rules of meditation is to let go of expectations.

    Meditation is not about achieving a specific outcome but about being present with whatever arises. You might experience moments of peace, and at other times, you might face discomfort or boredom. The practice is about accepting each moment as it is without trying to manipulate the experience. By letting go of expectations, you create space for authentic, unfiltered awareness.

    7. Think of Mindfulness as Not Just an Activity, but An Approach to All of Life

    Meditation is not confined to your time on the cushion. One of the most powerful benefits of meditation is the ability to bring mindfulness into your everyday life. Meditation is one exercise that helps you stay aware and present in one particular moment, so that you can  stay aware and present throughout the day, no matter what you’re doing.

    Whether you’re eating, walking, working, or talking, try to bring mindful awareness to the present moment. Notice how your body feels, observe your surroundings, and pay attention to your thoughts and emotions without getting lost in them. 

    More good news? This is all a virtuous cycle: staying mindful during everyday activities deepens your meditation practice, which in turn helps to cultivate a sense of peace and clarity that extends out into all the little moments of your beautiful, imperfect human life.

    8. Allow Your Sense of Compassion to Grow

    One of the many side benefits of a regular meditation practice is an expanded capacity to hold compassion—for yourself and others. Meditation is not just about focusing the mind; it’s also about opening the heart. As you observe your thoughts and emotions, practice self-compassion. Recognize that it’s okay to struggle and be kind to yourself when things get tough.

    Likewise, extend that compassion to others. Over time, meditation helps you develop a sense of interconnectedness with the world around you. By practicing loving-kindness meditation or simply holding an attitude of empathy, you foster compassion for all beings. This rule reminds us that meditation is not just a personal practice but a way to connect with others and contribute to the well-being of the world.

    Like the rest of these rules of meditation, there is a kind of counter-intuitive and cyclical nature to expanding compassion. The more we make room for imperfection and mistakes in our meditation practice, the stronger our practice will become over time. The less we put pressure on ourselves to always “get it right”—and judge ourselves by a standard of perfection—the more room we have the ability to extend that grace to ourselves and others in the rest of our lives. 

    A Final Rule: Hold All the Rules of Meditation Lightly

    Mindfulness and meditation are counter-cultural in so many ways. 

    For example: 

    • Rather than a predetermined destination or outcome, we’re invited to relax into an unpredictable process. 
    • Rather than fixating on achievement, we’re invited to let go of our grip on staking our identity and value on perfection.  
    • Rather than trying to “fix” the feelings we don’t like, we’re invited to just be with them, and then we find that they pass through a lot faster. 

    When we see a phrase like “the eight rules of meditation,” it’s easy to slip into thinking about this process the way we think about so many things in life: through the lens of striving, achievement, mastery, and perfection. We can get attached and rigid—and that actually makes growing in the process more difficult. 

    So, in the end, here’s a final invitation: hold all of the rules of meditation lightly. Lean into them for support, guidance, and encouragement. Allow them to be gentle reminders of why you’re here. 

    But also remember that there is so much room for every day to be different. Some days will feel amazing, and some won’t, and that’s okay. It’s all part of the experience, and even the days when it feels like it’s not working…it’s still working. 

    Meditation is a journey, and each time you practice, you take a step closer to greater self-awareness and inner peace. Whether you’re just starting or have been meditating for years, these guidelines can serve as a compass to help you navigate your path with a little more awareness and grace.

    FAQs About the Rules of Meditation

    Q: What if sitting is uncomfortable or painful for me?

    A: The key is finding a position that works for you and your body’s needs. If sitting with your legs crossed is hard on your knees, for example, you can sit in a chair with your feel on the floor. It’s fine to lie down, as well. It can be a useful practice to simply tune into your body before each meditation session and determine which position might be the most comfortable for that day. This is a gentle way to start focusing your attention on your body and your breath before you even officially start your practice.

    Q: I can’t seem to keep my thoughts from racing in every direction. Is this normal?

    A: Yes, it’s completely normal! The mind does what it does: it generates thoughts, feelings, reactions, stories. That’s its job. You might find your mind wandering dozens of times in just the span of five or 10 minutes. Be patient with yourself, and be aware of how you respond to this very natural movement of the mind. Instead of harshly criticizing yourself, try noticing, thanking your mind for doing its thing, and then bringing your attention back to the breath. Each time you return your attention to the present moment, think of it like lifting a weight—you’re actually strengthening your focus each time your bring it back.

    Q: It doesn’t feel like my practice is really doing anything for me, even though I’m following the rules of meditation for the most part. How do I know if a practice is “working”?

    A: It can be super frustrating to start a practice and to hope to see and feel big results right away. The truth is, learning to meditate takes time, and most often the changes aren’t sudden or dramatic.

    One key way to notice shifts as a result of your practice is just to pay attention to how you respond to discomfort or disappointment. You might start to be aware that you’re less reactive, that you have just a moment between when something happens and when you respond that wasn’t there before. Or maybe you notice your inner dialogue shifting—maybe you’re more patient with yourself or others, maybe a little less critical when you make mistakes. You might notice that your focus is sharper, that you see and appreciate “little things” a bit more. Again, it might not be dramatic, but part of a mindfulness practice is becoming more aware of micro-changes in yourself over time.



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  • An Interbeing Meditation for Connection and Understanding

    An Interbeing Meditation for Connection and Understanding

    In this guided interbeing meditation, Shalini Bahl explores our interdependence as a pathway to better understanding, compassion, and cooperation, especially when conflict feels overwhelming.

    Summary

    • Through the practice of interbeing meditation, we explore our inherent connection to the whole world.
    • Interbeing is one word for our basic interconnectedness and interdependence as living beings.
    • When we consider both our own needs and the needs of other people, we can be more understanding and kind, even during difficult interactions.

    If you’ve faced challenging or polarizing conversations lately, you likely know how difficult it can be to connect and cooperate with the person on the other side of that interaction.

    In today’s guided interbeing meditation, Dr. Shalini Bahl invites us to explore our innate interconnectedness by recognizing our needs and those of others, so that we can be empowered to work together in new and creative ways that benefit all involved.

    An Interbeing Meditation for Connection and Understanding

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Welcome to Interbeing, a guided practice for connection and understanding. Zen master and peace activist Thich Nhat Hanh coined the word interbeing to describe a basic interconnectedness and interdependence as living beings. This practice invites us to explore this interconnectedness, especially when facing challenging conversations or polarizing situations. By recognizing our needs and those of others, we can foster greater understanding. This compassionate awareness can empower us to work together in new and creative ways that benefit all involved. 
    2. Let’s begin by coming to a comfortable sitting posture that allows you to be alert and relaxed. Gently close your eyes, or simply soften your gaze. Rest your awareness on the breath moving in and out of your body, naturally and effortlessly. Invite your mind to be here with your breath and body. Feel the spaciousness in your chest with each inhale and exhale. 
    3. Now picture a vast open sky filled with white fluffy clouds. See these clouds gathering to become larger and darker, heavy with life-giving rain. Feel the cool drops falling, sinking deep into the earth below. Sense the trees drinking deeply, their roots reaching deep down into the earth and the branches lifting towards the sky. 
    4. Think of these trees, well nourished by the rain water, by this earth, offering their fibers to be transformed into the very paper we use in our everyday lives. Just as this rain nourishes the earth and the earth nourishes the trees, so too are we nourished by this web of life around us. Each breath we take connects us to the trees, the rain, the earth, and all living beings. 
    5. Take a few moments to connect with this sense of awe and wonder in whatever way feels most authentic to you. Sense this interconnectedness with this web of life and all beings. 
    6. In this spirit of interbeing, bring to mind someone you are or will be interacting with—at home, work, or in your community—for whom you want to feel compassion. This could be someone you want to connect with more deeply as someone you’re having a conflict with. 
    7. Once you have the person and this interaction in mind, return to your present moment. Experience the breath moving in and out of your body. If your mind feels especially active today, place one hand on your chest and one hand on your belly as you feel the rising and falling of your body under the gentle touch of your hands. 
    8. Every time your mind wanders away, which it will, bring it back with kindness to your breath moving in and out of your body. Once your mind is stabilized, listen within to your needs in this interaction. Quietly ask yourself, What are my needs in this interaction? Stay here with kindness without forcing an answer. Listen then with patience. What would you like to get from this interaction? What are your needs? What are your intentions? What would you like to see happen? 
    9. Don’t go with the first response. Wait. Listen. Notice any kind of rushing judgments or fears. About what you may discover, making space for it all. Allow yourself to see, to feel whatever is your experience.  
    10. Feel free to pause this recording and journal or if you need a little more time. Once you feel ready, quietly ask yourself the following: What are the other person’s needs? Again, no need to search for answers. Just make room in your mind and your heart to listen within. 
    11. What is coming up for you as you make room for the other person’s perspectives? Their lived experiences? What might be going on for the other person, and what are their needs? If possible, see that person, the whole person beyond the situation. The ways in which they, too, care about the things that you care about. The ways that they, too, have suffered, just like you have in your life. 
    12. You’re not assuming you know everything. You’re just trusting yourself to know what you need to know. All we’re doing is making room, with the intention to see this other person. 
    13. When you find yourself overly distracted, or getting into a thinking mode, return to your breath. Your breath is an anchor to your natural place of connection with your body, yourself, and others. From this place of connection, open your mind to listen to the other person’s needs. 
    14. Again, if you like, you can pause this recording to do some journaling. Even the subtlest of shifts in your perspective can have a big impact on how you show up. 
    15. Based on your reflection today, how might you show up for yourself and the other person? Take some time to create an intention for showing up with understanding and kindness. And before you begin your interaction with that person, remember to return to your contemplation of interbeing, your intentions, and trusting your natural goodness. May this interbeing meditation help us navigate challenging interactions with grace, compassion, and wisdom. May our practice together benefit us and all beings. 



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