Weekly Assignment: Meditate


Meditation is both easy and hard. It’s easy because all you have to do is sit there. No training or talent is required to get started. It’s hard because your mind will be bouncing off the walls, and you might really feel like you’re going to lose it. Sound fun? Ok, now sit.

Find a comfortable place, sit up straight without any strain in the body. Spend your first few minutes just settling in to how it feels to sit there. Tune in to the breath, relax the belly, relax the jaw. Smooth the point between your eyebrows. Take this moment to be fully present in your own body and your own experience.

Sit for as long as you can. When you’re ready to move again, take a moment to acknowledge your effort and maybe even set an intention for yourself for the day. Take your hands to your heart in prayer pose or Anjali mudra, and give a little bow to yourself and to the universe in gratitude for this very moment. Then let it go, and go on with your day.

Now, do this every day for a week. It doesn’t have to be for any particular amount of time, but you might find that you enjoy sitting for slightly longer each time you try. You don’t have to do it at a certain time every day, but you might find it easiest or the most beneficial if you do it every morning before starting your day or every evening when you finish your work.

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